Help Buddy Wanted for gym advice

Can anyone help Simon?

Hi there,
Great you want to get fitter! Not sure I can really help you, but perhaps you should take a look at @brett 's profile and posts, and see what his training program involves.

mrfozzy17 said:

Hey guys! !
Im a type 1 diabetic had it six years now. Been on a insulin pump for over a year and my hbac1 is 14!! When I injected it was lower.
Im thinking of starting a project to start building myself up in not just size but muscle aswell at the moment im like stick thin and weigh 10st anyway what I want to do is have advice on what food is good for you. Im a picky eater dont like my greens :/. I know out their you can buy certain supplements to put on weight while train.

• What I want is someone to guide me in what foods to eat or try that lets you gain weight
• What kind of training plans to do to build up.

I have smoked for ten years but thats about to stop so I would wanna train a program that works all your muscles at same time. If possible the person who wants to advise me possibly have the same situation and already doing a gym training plan of their own and seeing results over the time they have trained.

Thanks for your time reading.
Simon

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Hi Simon,
One of the best training programs for building muscle is the 3x3 routine the only exercises you do are squat bench press and deadlift and you do this 3 x a week working on percentages, it is a very hard work out and sometimes i have had difficulty walking because of the lactic acid build up, but believe me it really works, if you google 3x3 routine you will find it if not contact me and i will send you a link,
You will need to be dedicated because these exercises work all the major muscle groups and all the ancillary ones as well, but dont expect immediate results and you will only gain by the amount of effort you put in.
you start off working on low percentage of bearable weight and fairly high reps for 4 weeks then you work on maximum weight low reps for 4 weeks and then you increase your percentages so every 8 weeks you up your maximum weight, have fun
Regards
Mark