Q & A With Shane Giese: Part 2!

In this Q & A, find out some useful tips for just starting out and how to build up those biceps!
Click here for Q & A Part 1!

I'm currently 15 years old, 6'2", and weigh only 135lbs. I want to start bodybuilding to increase my size and strength. People always tell me I'm too skinny for my height. I wanted to asked you to be kinda a mentor for me. I want to know what weight things I should buy for starting out on this hobby.

I also wanted to know a BIG favor. Could you write me a daily diet on what I should eat every day on a weekly basis? And in that daily diet, could you tell me exactly what I should eat in those meals for a day and the exact amounts of the foods I should eat in those meals for a day.

My objective is gain weight so I can start weight lifting. Thanks a lot. I would really LOVE it if you could help me shut up those people who talk about me at school. THANKS!

To answer your first question about what weight equipment to buy, I would have to tell you to try and join a gym. Gyms have everything - free weights, benches, nautilus machines, treadmills, elliptical machines, stationary bikes, belts, and much more. If you aren't able to join a gym, you should definitely buy an adjustable bench, free weights, and a squat rack.

Legs are going to be the hardest body part to work because you won't have the machines that are present in the gym. You will have to rely on squats, deadlifts, and straight-leg deadlifts for the majority of your leg work.

I think it will be a better idea to give you a list of foods that you should eat instead of giving you a specific diet. I don't know what your daily schedule looks like, therefore, it would be impossible for me to tell you when and what to eat. For protein, steak, eggs, chicken, turkey, ham, pork, venison, buffalo, beef jerky, milk, cottage cheese, cheese, nuts, tuna, and protein powder are good options.

Potatoes, rice, vegetables, fruits, cereal, whole grain bread, dextrose (usually only for pre or post workout), pasta, and oatmeal are excellent choices for carbohydrates. And for fats, nuts, fish oil, flax oil, flax seeds, and peanut butter are quality choices. There are many more foods that are great for you that I didn't include on the list.

Make sure to include a variety of foods in your diet and change it up so you don't get bored of what you are eating. Also, make sure to drink at least one gallon of water a day. This will help to keep your body hydrated and flush out toxins.

For gaining weight, you are going to want to eat around 300-500 more calories than you burn each day. Instead of trying to figure out what your maintenance is, I would just start to eat tons of clean food and watch the scale. Go by the mirror also and if you are gaining too fast, simply cut out some food.

If you aren't gaining fast enough, add more food to your diet. Since you are 6'2 and 135 pounds, you are most likely going to burn through most of the food that you put into your body. I would suggest that you start eating tons of clean food ASAP. For most people, I recommend that they aim for around a one pound gain in bodyweight per week, but in your case, since you are already so light, I would aim for at least a two pound increase in bodyweight a week.

The hardest part about a bodybuilders diet is that they are eating every 2-3 hours. This is one of the hardest things for a normal person to adapt to. Your meals don't have to be as big as your normal 3 that you would eat in one day, but they should include at least 30g of protein. You should aim for at least six meals a day and eventually work yourself up to seven or eight!

Good luck with shutting up those kids at school! With a good diet, hard training, and a good sleeping habit, you will be on your way to incredible gains!

Shane, I have been working out for 3 months now. I can't seem to get my biceps to grow. I have huge triceps but its seems like my forearm and my triceps are a lot bigger than my bi's. What tips and work outs can you give me? Thanks I really appreciate it.

Sometimes it takes longer than three months to see a noticeable difference in muscle size for a certain muscle group. My advice would be to first check your diet. Diet is the most important thing in bodybuilding and if you aren't making any gains or start to plateau, that is the first thing to look at. Once you make sure that your diet is ok, you then move onto your training.

If you workout your biceps and triceps on the same day, I would start to work biceps before triceps. This will allow you to hit them while you're fresh. If you work biceps after back, I would still keep that the same and not work them before back. For your biceps workout, I would recommend three basic exercises and three sets for each exercise. Depending on how often you work your biceps, this may be too much or too little.

If you work them out often, you might want to lower the sets. If you work them out once a week or less, you might want to keep it the same or slightly increase the amount of sets. I would first start off with barbell curls. My reason for this is that it's the biceps exercise that will allow you to use the most weight. It isn't considered a compound movement, but it's the closest you are going to get when working biceps.

Your second exercise should be alternate dumbbell curls. Again, this allows you to use a lot of weight and it is a basic, simple exercise. Finally, ez-bar preacher curls are a great way to finish off your biceps. After you complete these, any more biceps work will be out of the question! The last thing that you need to address is your sleep, rest, and recovery. Make sure you are getting enough sleep each night and giving your body enough time to recover from your workouts.

Without recovery, you can actually take steps back and start to lose muscle! You can avoid this by simply constructing a workout split designed individually for yourself that will give your body enough time to rest and repair. Always make sure to give yourself at least one day of rest a week. I can't stress this enough!

Click here for Q & A Part 1!

Applied Knowledge is Power,