workout help!!! please?

Question

well, im 20 years old about 5'10 11ish weight: 135lbs. yes i m skinny. i'm trying to get big so can someone help me out with a good work out program. and i am a vegetarean.
for now:
monday: chest, bisep, shoulders
tuesday: back, abs, run a mile (under 9 mins)
wed: chest, bisep, shoulders
thursday: back, abs, run a mile( under 9 mins)
friday: chest, bisep, shoulders

i take about two protein shakes (muscle milk 34 grams protein eaech) a day, one in the morning and one right after work out. and also taking some vitamin pills from gnc..

any thing else should i do or take?!?!? thanks for actually spending time on this!!!

Answer 1

Be sure you are consuming more calories than you are burning

Answer 2

OK this might sound crazy- Try to exercise your upper body all on the same day, and your lower body all on the same day. The reason for this is that when you are working your chest muscles, you are inadevertentaly working your back muscles as well. That being said, you may need to cut down on the amount of weight that you are using so that you don't over do it and injure yourself.
If you aren't comfortable doing all upper/ all lower, then try - day 1-front( chest biceps, shoulders ,abs. Day 2- Leg strength training. Day 3- Back, triceps, lower back . Day 4- Run. This will give your muscles time to heal properly in between sessions, as that repair is what causes muscles to get bigger. I noticed that you don't have any lower-body strength training in your routine besides running. If you are trying to get big then skip the run on leg strength training day, and try using a stair master on high resistance, plus weighted lunges and toe/calf lifts. If you dont have access to a stair master, you can do ankle weights and real stairs.
As far as your diet goes I am vegetarian also, so I know how challenging it can be to get enough protein. If you eat eggs, try eating like ann egg white only omelet every day that you can load with your fave veggies. Or you can Go the fake-meat route and load up on fake sausages, hamburgers, etc. Just make sure that every bite of food you eat has health value- whole grain buns, etc. You can use mayonnaise, because you need some fat, and cheese is good too. I don't know if you are lacto-ovo vegetarian or not, but if you are pretty much vegan then You can get most of the things I have mentioned in vegan sub form- Tofu omelets, etc.
Also. I know I said to make every bite count, but you have to get enough calories to give your body energy- Power bars, etc, and give yourself a Cheat day, Eat anything you want, in whatever quantity you want, for only one day a week. Your body will take what it needs calorie wise, and you will feel replenished after that. Also, don't exercise on that day, Your body needs rest to grow.
You are young, so your metabolism is probably super high- so make sure that you are getting enough calories.
Good luck and I hope this helps.
Added 2:20 am try this link for more in depth info- http://health.howstuffworks.com/muscle3.htm

Answer 3

i pick to artwork on my center and top body because i think like I honestly have more effective stability, after I artwork on my decrease my legs shake too a lot and that i lose stability extremely, it really is probable because of the very shown reality that I honestly have a nasty knee on one leg and my ankle on the different has been damaged two times. I workout consultation once an afternoon (3 gadgets of each workout consultation) I change between curls, tricep presses, pushups, lat pull downs and shoulder shrugs in the destiny and situps, lunges, squats and cleans yet another day. i attempt to get in a 2-3 mile run both on the treadmill or outdoors a minimum of four cases a week if i cant ordinary motivation is the biggest project for me

Answer 4

Where is the leg workout? I see a run, but that only tones the legs, it doesnt build them. You also didnt give the sets and reps or weight lifted. Remember that all muscle is, is torn muscle tissue that has swollen and healed. Muscles are actually scars. In order to build muscle, you must work the muscles to the point wear they are sore the next day or so. But make sure you are resting enough to let them heal. Good luck

Answer 5

Fitst off you might as well skip the supplements for the first month of training, because they wont help you.

Do somethign around the lines of this:

monday - chest/tricepts/shoulders
Tuesday - back/bicepts/traps
Wed - lower body
thurs - chest/tricepts/shoulders
Fri - back/bicepts/traps
sat - lower body

Stick mostly to compound exercises and do at least 8 sets per body part. proper technique is moe important than how much weight you do. Do 10 minutes cardio before workouts. lower body is important to wrok out too. Make oats the staple of your diet.

Answer 6

eat more potatoes and past, alot more, and eggs will help too, they all will give you energy, and help you gain wait to turn into muscle