^good progress z4k! How much cardio do you do?
Hey, I don't know if you read what I wrote before but when I started hitting the gym i was in the 130's - I'm 5'11" and I'm not very young anymore so good gains don't come easy (late 20's = big drop in natural Test). I'm up around 160 these days.
First suggestion - drop any preconceptions that make you think coming about gains will be quick or easy. You can get results but you will have to put in a lot time and effort. Some guys have great genetics, some don't. At 150 and 6'3", you have a fast metabolism and gaining weight will be a struggle in that you must discipline yourself to eat right and work out regularly if you want to see any improvement.
My best advice without going into too much detail, 6 high protein meals per day spread across the day. Breakfast - midmorning snack - lunch - midafternoon snack - dinner - night snack. Start working out 3 - 4 days a week. Do this for the first couple weeks or until you want more. Don't burn yourself out too quickly though - big starters mistake.
When you're at the gym, you're not going to want to spend a lot of time there. This is b/c you're trying to gain weight. Coupled w/ your fast metabolism, too much time in the gym and you'll never gain a pound. So 30-40 mins max. Try to exercise using the heaviest weights you can (without hurting yourself of course) doing 4-6 reps x3 (sets). By the 6th rep your muscles should be struggling to finish - that's how you find the right amt of weight. Try doing between 5~6 exercises. Muscle fatigue will probably prevent you from being able to do that right away but don't sweat it - in no time you'll be able to. Don't forget to warm up and stretch btw - just a good rule of thumb.
Before you even leave the house for the gym you should have a plan. Go here for some exercises: http://bodybuilding.com/fun/exercises.htm There's also some great editorials so check them out. I'd bring a pen and paper with you to keep track of results and remind you of exercises - if you feel weird doing that, look around and you'll find many guys do this.
Hey, I don't know if you read what I wrote before but when I started hitting the gym i was in the 130's - I'm 5'11" and I'm not very young anymore so good gains don't come easy (late 20's = big drop in natural Test). I'm up around 160 these days.
First suggestion - drop any preconceptions that make you think coming about gains will be quick or easy. You can get results but you will have to put in a lot time and effort. Some guys have great genetics, some don't. At 150 and 6'3", you have a fast metabolism and gaining weight will be a struggle in that you must discipline yourself to eat right and work out regularly if you want to see any improvement.
My best advice without going into too much detail, 6 high protein meals per day spread across the day. Breakfast - midmorning snack - lunch - midafternoon snack - dinner - night snack. Start working out 3 - 4 days a week. Do this for the first couple weeks or until you want more. Don't burn yourself out too quickly though - big starters mistake.
When you're at the gym, you're not going to want to spend a lot of time there. This is b/c you're trying to gain weight. Coupled w/ your fast metabolism, too much time in the gym and you'll never gain a pound. So 30-40 mins max. Try to exercise using the heaviest weights you can (without hurting yourself of course) doing 4-6 reps x3 (sets). By the 6th rep your muscles should be struggling to finish - that's how you find the right amt of weight. Try doing between 5~6 exercises. Muscle fatigue will probably prevent you from being able to do that right away but don't sweat it - in no time you'll be able to. Don't forget to warm up and stretch btw - just a good rule of thumb.
Before you even leave the house for the gym you should have a plan. Go here for some exercises: http://bodybuilding.com/fun/exercises.htm There's also some great editorials so check them out. I'd bring a pen and paper with you to keep track of results and remind you of exercises - if you feel weird doing that, look around and you'll find many guys do this.
