Need help bulking

[Paul_LEE]

Hello guys! I am new here and I want to start bulking up. So I am already 23 years old, 5"7, 125lbs. Obviously I am very lanky and thin and I just wanted to bulk up, gain a little weight let's say 140 in 2-3 months. However I don't want to gain fat just to add weight. I want to gain muscles and weight at the same time. Can you recommend me a good workout routine and if I need any supplements or so? Thanks. ANy advice will be greatly appreciated.

[Boss Man]

I Paul good to talk to you.

Firstly I need to say that your time frame is a little concise an you won't be able to gain 15lbs of bulk in 2-3 months, you'd be better aiming 18-24 months, but then good things are worth waiting for anyway.

At this point supplements need not figure in the grand scheme of things, but could at a later date, but for now it's about getting you sorted out with a consistent system to work with, before additions or refinements come into play.

Firstly I would like ot ask can you access a gym or do you intend to workout at home I:E: with body weight or your own equipment.

Secondly, what foods do you eat and what times do you eat them?

[Paul_LEE]

Thanks mate for giving thread a reply. Well I would love to do some gym work but I'm afraid I on't have that much time. I am a medical intern and I spend 36 hours straight in the hospital with a 12-hour free in between. I would want to gain weight by just eating the right food. I eat 3 times a day, 2 of those would include 2 cups of rice (except for breakfast) and usually would include 2-piece friend chicken or two slices of beef. I don't usually include fruits in diet. Basically that's just it.

[Boss Man]

Are you able to do some sort of body weighted training at home?

[Paul_LEE]

Well what I have is a couple of dumbbells and a pull up bar. I would love to have at least stuffs for bench press but I don't have much space.

[Boss Man]

You're a bit limited, but you could adapt a routine to what you're using.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Pull-ups in front of the face, 2 sets, 10 reps

Push-ups, 2 sets reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You do this 3x a week on alternate days and you could increase the planks by 5 seconds a week, until you're doing 90-120 seconds.

[Paul_LEE]

Oh yeah! These are some good routine man! Thanks! Will definitely try this. I'm quite excited about how will this go. Thanks! Should I couple this with a protein supplement you think?

[Boss Man]

I'd wait a while before doing that. Diet is a key thing first before supplements and initially people can get by without a supplement anyway, as they are not strictly necessary to aid progression, but in the not too distant future you could consider it again, but get the basics in place first and get some progress on the go, then consider the "possibility", but not the necessity, of adding in a supplement like the one you mentioned.

[Paul_LEE]

Oh yeah thanks man! Big help!