Is anyone here able to link me to or give me a detailed weekly gym schedule / diet + supplement system?

I was broke up with from an over 5 year relationship last week and since then I've reflected on my life right now, and I just want to improve my current physique whilst being able to keep my mind on something alternate to up my confidence so feel like delving into going to the gym might be ideal.

I will appreciate any help/links

If you want/need any info needed to make a schedule then let me know!

A well-written, tried and tested with proven results beginner routine is this: https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

It's a full body routine which is great for beginners because frequency is certainly most effective during the initial 6+ months of training.


As for what you should eat. There is no meal plan required here. You can eat whatever you like, the catch is, you should strive to eat foods that hit your macros (carbs / proteins / fats).

Because you're looking to build muscle, you need to put yourself into a caloric surplus. Roughly 3500 cals = 1 pound of weight. So a 500 calorie surplus daily should add a pound a week, which is a lot in the long term. I would suggest only a 300-500 cal surplus daily, so that you can bulk for longer.


Lmk your height/weight/age/ current activity status (playing sports or doing nothing) and Ill give u a breakdown of calories to eat and the macros they should consist of to start you off. From there as you gain weight we would readjust the caloric surplus every ~2-4 weeks to continue the growth.




Or perhaps someone else will link you to a calorie calculator and macro breakdowns

Thanks for the fast, well detailed response!

I'm 5ft 10", 22years old, 140lbs and currently a student but don't actually do any exercise atm...

lmk if you need anything else!

Id say a great starting point for you will be 2500 calories, daily. You will definitely notice growth in as little as 2 weeks. Strength will increase a lot quicker in a surplus too
*Note, this total amount has taken into consideration your basic stats, activity level and a modest surplus.



For a macro breakdown id recommend:
107g protein
83g fat
330g carbs


And if you have trouble hitting these numbers, a huge tip is Liquid Calories! For instance, full fat milk, up & go's, oj, protein shakes, hell, even soft drink.

You'll find shakes to be the most help and the most macro friendly. Good types to look into is basically any Mass Gainers. Not straight protein. Highly reputable brands include Optimum Nutrition (Mass gainer), Dymatize (elite mass).

* Wake up 9am : might consume an energy drink for dat caffeine


* Breakfast 1pm:
- 400g cottage cheese
- 100g organic peanut butter
- cinnamon


* Lunch: 4pm:
- 6 boiled eggs
- 8 whole grain crackers

* Workout @ 6-8pm, consume PWO


* Dinner 9pm :
- 300g lean beef
- 600g potato/veggie mix


* bed time 1am : ZMA, multivitamins

overall :

~ 3000kcal
~ 245g protein
~ 220g carbs
~ 100g fat

I don't really measure, mostly eye measurements.

make sure you stick with it dude. The days i have to force myself to go are the days i hit it hardest.