Asian beginner need some help!

[K3T]

Hello all,

This is my first post, so I'm gonna ask plenty questions because I'm looking to build more muscles and gain weight.

Here's few things about me (the skinny guy)

Age: 22 (this year)

Weight: 64 KG / 141 lb

Height: 168 cm / 5ft 5in


Here's something I do in gym:

Dumbbell Shoulder Press

Dumbbell Shrugs

Chest work out

Lateral Raise

Dumbbell Biceps Curl


Already been to gym for 4 MONTHS! Only 1 hour/1 hour 15 minutes, 2 days a week. Yes I know I'm sad paying all the money just to do 2 hours a week lol.

The reasons are because I work a lot in my parent's takeaway and College.

So here's my questions:

Really wanted to know things to eat because all I really eat is rice + (meat & veg) to be honest.

Which supplement? How much do I need to take? Such as before work out and after workout, also daily to maintain my muscles things like that?

As I have mentioned on above, I've been doing some weight lifting in gym. The things is holding me back is the soreness! I need to know how to overcome this issue, so I can train everyday maybe or more then current training days. For example: I go to gym at Wednesday then I need like 2 days or 3 days to get rid of my muscles soreness then go to train again, which ending up like only 2 days a week.

any help would be awesome!

Thanks

Can post photos if needed =D

[beN123]

All your questions can be answered by the stickys in the beginner section with the diet side of things.

Dont worry about supplements, chances are you wont need them to begin with.

What your getting is DOMS (delayed onset muscle soreness). This is normal when starting the gym and is basically where your muscles have been damaged through exercise. It goes away after a while and your muscle gets used to it. You can't get rid of them, but plenty of food, vitamins and sleep will lessen them.
Just work through them and dont worry about the pain.

After your edits - TRAIN YOUR LEGS!!!!!!!!!!! Much more important than any other body part if you want to grow.

[comanight2]

Dont note your race man, noone here will treat you any differently, unless your green and arrive in a flying saucer :P

Your a normal new guy - read this StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com

Good luck!

[K3T]

But how can people train everyday? or are those people already got used to it and pain will gone in just a night of sleep?

[comanight2]

p.s. check this guy, he made the same journey your going to make

http://forum.myprotein.co.uk/trainin...log-death.html

[beN123]

No natural weightlifter can train effectively everyday, there will always be some rest days, unless they are on steroids.

Read here and concentrate on the important things first.

http://forum.myprotein.co.uk/beginne...-beginner.html

[K3T]

awesome thanks! guess I got plenty more stuff to read lol =D

[comanight2]

Quote

awesome thanks! guess I got plenty more stuff to read lol =D

Everyone on here still reads a lot haha, it doesnt end

[beN123]

Lol there is definately a lot to read, but once you learn about everything, it means your progress much easier. When I say everything I mean the basics, learning everything would be impossible! :O

[K3T]

Thanks for the input guys and I'm very appreciated cause the questions just answered in that " - " amount of time.

You guys are