Skift3kk

Thanks for the info guys (I know this reply is late) I've been working out M/W which is the day I have Archery so I'm not sore to shoot the following day (I use a 35 lb / force bow, which is the most resistant one's avaliable.. this sounds confusing). My workout has been set up a little bit like the 5x5 but I can't accomplish the 5x5 yet so I'm starting at 3x5. Here's what it looks like: Monday Circuit (3x) Jumping Jacks/Jump Rope to get blood going. 1) 5 Overhead Squats 2) 30 seconds of planks (I feel like I need to do something else for this) 3) 5 Dead Lifts (70 lbs) 4) 5 Pushups (Should I revert to decline or continue with normal ones?) 5) 5 Bench Press w/ the most weight I could do multiple times so I did 70 lbs Wednesday Circuit (3x) JJ/JR 1) 30 second Plank 2) 5 Overhead Squats 3) 5 Dead Lifts (70 lbs) 4) 5 Pushups 5) 5 Bench Press Reps (95 lbs) Honestly, more often than not I need to lower the reps because I physically can't continue but I try to get the 5 needed reps or else I move on, I take a ~35 second rest between each individual exercise (or should I only rest between circuits, 60 seconds?) I upped my Protein intake and have been keeping track, on non workout days (As of Sunday) it's roughly 60/70g, on workout days it's around 90g (15g pre-work out and 10g post-work out). My calories have only slightly gone up so it's around 3,000 / day now regardless if I'm working out or not.

Fictional: Batman, Goku (DBZ), Real: Alex "Tinytrip", Daniel Craig's physique in 007

Hi, first post on the forums but I've been visiting and reading threads over the last few days here. I'm in my final quarter of highschool (senior) and I'm looking to bulk up; specifically gain 15 to 25 lbs of muscle by the end of the year so I'm not looking for an instant transformation but have no problem with one (it's my new years resolution). My main motivation is that I'm getting tired of being called skinny and I want to become healthier; I'm aware that I'm skinny and such, though I have good body proportion and I seem to be ripped because I'm skinny (I want to keep the ripped look but add more muscle around those bones). I'm just trying to give an idea of what I look like, but not sure what exactly I need to explain. Some general physical information about me: 18 as of tomorrow, weigh around ~140 lbs, 6'1", small percentage of body fat (more muscle than fat). At the moment my only physical activity is Archery which is only twice a week at school, two hours each session. I have definite access to a pool where I live, pull up bar at home to use for (pull ups, chin ups, etc.). I can gain access to some dumbbells and gym membership (I'd prefer not to though). My daily caloric intake is usually around 2K-2.5K, which is less than what I need to bulk up, I always down a glass of iced water in the morning after waking up. I'd prefer to gain the muscle I want via swimming, body weight routines, running and simply eating more/properly. So my question is what do I need to do to gain 15-25 lbs of muscle? I need help with foods, I tend to eat some 3 oz of meat and milk 20-25 minutes before working out to have the protein in body already while I'm working out then post-workout a banana, glass of milk, and water. My biggest problem is that I'm spending more calories then I eat during the day (so what should I eat during the day?) or should I have more than 3 oz of meat and multiple glasses of milk before working out and how soon/long before working out? I also need help with making a weekly routine. Wow this is wordy, long story short: Need help to gain 15-25 lbs of muscle! Thanks in advanced.