Hi all,
Thanks to John and everyone else for such a great motivational online community.

I was recently offered a free week at the local gym, and I have decided that I want to try and start exercising and gaining some body mass.

My stats are:
Height : 174cm's
Weight: 62kg

My goals are:
1- Gain more or less 10Kg's
2- Build muscle mass + increase definition

As I'm a newbie, I have a couple of questions for this topic:

1- What is the ideal weight for my height?
2- What is the best way to gain 10kg in 4-6 months? (for someone who hasnt done exercise in 5 years, and who is going to start now)
3- Is there any danger in gainig weight rapidly, even if it falls within the normal limits for my height?
4- Are there any nutritional sites that are geared for newbies out there? I have tried searching, but all I get are online stores, and advertising scams.

Any help would be greatly apreciated,

Thanks all,

Drweird77

Hi Drweird,

Weith regard to how much you should weight your Mody Mass Index (BMI) is 20.5 whcih means your are in the normal range. I wouldnt pay too much attention to that though. I'm always rated as overweight and I have a bodyfat% of 12%. I'm only 4 cms taller than you and I weigh 76kg so I think you could put on some lean body mass without being consider "too heavy". When it comes down to it as long as its not fat and is mostly muscle then I wouldnt worry about what you weigh as long as you are happy with your body.

The best way to gain weight is with Max OT or simply put low reps and heavy weight. Because you are a beginner I suggest that you start off with reps of about 10-15 with light to medium weight for the first 3 weeks until you properly learn the exercises and proper technique. If you havent trained in 5 yrs then you cant rush into weight training because you will over train your muscles and they woent grow or you will injure yourself.

Concertrate on compound exercises and and after the forst 3 weeks slowly lower the reps and increase the weight. Read up on weight training and you can decide what kind of split you want to do and so on...

There isnt any danger in putting on weight too quickly as long as it isnt fat.

As for nutrition, scour this site and check out the nutrition seciona and articles on Bodybuilding.com

It sound like you have a lot to learn so read everything you can find and you will become experienced in writing programs that suit yourself. After youve scoured this sitr and Bodybuilding.com dont hesitate if you have questions

Marcus :tu:

Hey Man,

I took a double take there, when I saw your reply. My name is also Marcus.

Anyway, thanks for that info.
Youre right... There is so much stuff on this (and other sites) to look through... I'm trying to copy paste as much information into a categorised .DOC that I am making up, and then filter through any contradictions I find. Hopefully after that I can post some questions that some of you guys can really sink your teeth into.

Anyway, I decided to load up before starting exercising, so I've upped my calory intake from +-1200 to 2600 per day.
Still trying to get used to it, as I feel slightly sick after meals. I was used to having 1 big meal, and 2 "snack" meals per day, and now I'm doing 3 big meals, and 3 "snack" meals per day... hopefully I'll gain one or two kilos by the time I start (in 9 days)

Thanks again for your feedback,

Cheers,

Drweird77