ive recently started weight lifting and have a few friends who have been doing it for a few years and they have given me lots of advise, ive also researched a lot on the internet etc and ive gained quite a knowledge and some interesting and sceintific common facts
if you want to get big you need to eat a lot, count up how many calories you eat in a normal day, add 500 to this and that is how many you should eat per day from now on.
weigh yourself get your weight in pounds, you should ideally eat 1 - 1.5 grams of protein for each pound you weigh, the best sources or protein are, chicken, eggs, fish, milk, cheese, etc but to make you target protein intake you will most likely need a protein supplement, try "whey protein" shakes that is the best source or protein.
instead of trying to cram all of this nutrition into 3 or so meals, eat a small mean every 2-3 hours, and count stuff like protein bars/shakes as a meal. imagine your body is a battery, you need to keep it charged up. if you dont eat often you body uses your fat and muscle to keep you going so you will not gain, by eating small meals ofter this will not happen, or at least to a lesser extent.
when working out remember its not how many reps you do its the weight that makes you big, forget this 50 curls and all that, if pony can do a set of 50 reps he's not doing the right amount of weight maybe 5 sets of 10 reps or something, 4 sets of 8-12 reps with 12 reps max, do one set lighter so you can do 12 reps without too much trouble just to ensure correct form, then increase the weight until you can only just do 8 reps, this way you will tear the muscle fibre forcing it to repeair itself, and during repeair a new layer of firbe is also grown, hence you get bigger and stronger. dont lift too heavy for yourself but always lift what is heavy too you, less reps with heavy weight does tonnes more than high reps with less weight for you
next work out routine:
dont work out everyday you'll only overtrain your self, 3 times a week and divide you body up into sections, for example
mon - chest/biceps
tue - off
wed - legs/back
thurs - off
fri - shoulders/triceps
sat - off
sun - off
and never work the same muscle more that once a week you will not increase very quickly.
and finally about abs, everyone has a six pack its just covered with a layer of fat so you cant see it, of course you need to work it to get big abs by doing situps, crunches, etc but the real key to it is to lower you body fat % by doing cardio, losing this fat means the six pack you've always had can now be seen
hope you find that helpful.
ps. get lots of sleep because your muscles dont grow as you train, they grow as you sleep and rest.
