New to ???

Hello everyone 

I’m hoping that someone will give me an advice when it comes to workout. 

I currently buy a gym membership, the problem is I don’t know where to start or what kind of diet would i need for my 18 year old body.

I come to the gym 3 times a week but I’m really broke right now so I do home workout.

What's your focus? Losing weight, or building muscle?

Probably building muscle

Sorry, I don't know much about building muscle :/

It’s but perhaps you can give me anpoper diet meal?

if ur fat/high bf go on a recomp phase early on. if ur skinny start lean bulking. calculate your maintenance cals. if ur gonna recomp eat maintenance or slightly with a 100-200 deficit. if ur gonna lean bulk eat in a 200-400 surplus.

for protein if youre bulking eat a minimum of 0.7g/lb bw and a max of 1g/lb. ideally u want 1g/lb if you want the best growth. 

recomp is the samething

fats you want minimum .3g/lb bw. saturated fats are fine as long as youre getting large amounts of unsaturated fats as well. 

carbs as much as you need to hit your cal goal. consume carbs pre and post workout. if youre intaking any complex carbs you ideally want to consume them prior to your workout rather than after. simple carbs either or is fine. if youre already consuming a good amount of carbs post and pre workout this doesnt matter as much.

for lifting u want to do as many compounds as you can as long as it makes sense. i.e. on a push day you would wanna do a variation of bench press, shoulder press, and another variation chest compound(bench or chest press). isos are less mandatory but fit some into your program if possible. Isos are really good for hypertrophy but compounds cause the most growth due to high MPS signaling and increased hormonal production. If you dont have much time try to atleast fit 1 iso per muscle into your routine. i.e. tricep extension+lateral raise+chest fly

Thank you for the tip

You should be starting creatine 20mg per day for a week and 5 mg daily after the load in phase in order to gain more energy equaling to more reps which should burn through more calorie and make you look pump for a longer duration of time, you can also start using preworkout maximizing calorie burn. You can always dm me with any question regarding which moves you should utilize for target areas or usage of certain boosters.

K.I.S.S.

Keep it simple stupid.

You need protein. Lots of it. Try to get at least 1g per 1lb of bodyweight.

Creatine comes in different forms and flavours, just take your pick, but 100% use creatine if bulking muscle is your goal.

As far as diet goes just stay away from junk food. 

You're 18. Your metabolism is almost peaked and your body is mega resilient. Use it while you have it.

As you progress and learn more about how YOU grow you'll develop finer methods.

You don't have to be great at the start but you have to start to be great.

Good luck.

PS - This is a VERY important muscle building technique that will maximise your gains.
YouTube video 0XQr6QFPJgk

Wow. Thank you shard, your words really inspired me more to go to the gym

(edited: I watched the video, this changes everything for me)

Dont want to be pedantic but it's 5 GRAMS, not mg. Loading phase isn't required but it speeds up overall saturation. 5g is also an old standard, if you're over 200lbs, you'll benefit more from 10-15g daily than 5g.

General advice from a 5-year lifter - The most important thing you can do is show up to the gym. Doesn't matter how optimized your workouts are or how great your diet is, the biggest thing to focus on is being consistent. A terrible workout is infinitely better than no workout.

As far as training style, I do 4-6 working sets per muscle group per workout. Bigger muscles like chest will burn out in 4 hard sets. Biceps, rear delts etc can take more abuse and recover faster. Also, don't focus too hard on shoulder press, front delts grow a ton from incline benching. Don't neglect or forget about rear delts. I take every single working set to failure, i believe that it's the best way to grow. 

Eat some carbs asap after a workout. My go to is 2-3 bowls of cereal but you can eat candy, drink a Gatorade, whatever digests fast and easy. If you want to be healthy, eat some white rice or cream of rice. xojxstin had some great diet advice a couple posts up.