Discussion on Muscle Building, Weight Lost, Weight Gain, Gym Workout

[Guest Guest]

would like to have some expert opinion

 

i am a skinny guy 

never gain weight after puberty ( maintaining 45kg since then  :oops: )

start to join gym last year and manage to gain 4-5 kg after PT training ( but quite expensive ) 

currently doing gym with friend 

i never gain weight since after the PT session 

whether there is something wrong with my training 

i do skip meal something due to hectic working hours 

go to gym 2 -3 x per week due to ( working hours and low self esteem ) 

 

so the best solution is to eat more and gym more or there is some other expert opinion

 

your expert opinion is much appreciated 

For skinny pple, actually going to gym and sametime eating more really can gain some weight. Or at least don't look so skinny.

[Guest Guest]

Panadol really helps? Didn't know abt this? If u want caffeine, might as well take coke or chocolate, these things are high in caffeine.

 

but coke and coffee cannot numb ur pain.

 

im just saying panadol extra comes w caffeine will help w both functions

[Guest Guest]

But I don't take four scoop at one shot

I spread out over a day. U mean body only uses 20g max in a day?

[boyfriend]

I'm trying to get the V-line now hahas.

[Steve5380]

How about painkillers like panadol to combat post-workout aches. Does it help? Or any uhh side-effects?

 

If your pain from workout is so intense that you need painkillers, you are injuring yourself and you must stop that.

If you are so sensible that a little pain or uncomfortable feeling makes you immediately look for painkillers, you should stay away from gyms.

[SeannyShortcake]

i tried taking panadols before IPPT.

 

probably will help a bit in numbing ur pain while u chiong ur stations.

 

take panadol extra cos the caffeine will help ^^

 

If you need panadol to take IPPT, your health and fitness are in dire need of assistance.

[azimuth]

How about painkillers like panadol to combat post-workout aches. Does it help? Or any uhh side-effects?

 

Anything that is medicine has side effects. :-)

[xydboy]

But I don't take four scoop at one shot

I spread out over a day. U mean body only uses 20g max in a day?

Nope it uses 20g at one shot (subjected if you have been working out), that's why I mentioned not to take everything at one go. But if you are spacing it out, it should be fine.

[xydboy]

How about painkillers like panadol to combat post-workout aches. Does it help? Or any uhh side-effects?

Do not..i repeat...do not take painkillers to combat post workout aches. If you are getting soreness frequently, it goes to show how frequent your body is subjected to that workload you do. Taking painkillers might blunt any forms of exercise adaptation that occurs within the body. There are studies to show that such blunting effects do that place, while others propose that there isn't. Nevertheless, do go easy on these painkillers, they are not part of your supplement dose.

BTW for the person who mentioned using the caffeine from panadol extra, the dose of caffeine inside isn't good enough to bring about stimulatory effects. That dose was meant to augment the strength of the active ingredient:paracetamol/acetaminophen. You need a higher dose to give you the neural stimulation. 

[Guest Guest]

This might help

 

[Steve5380]

This might help

 

Interesting video.  I didn't understand a word, but the exercises are self-explanatory.

 

What is not helpful is if someone finds the over-developed muscles of these guys attractive.

For me they are a turnoff.  But everyone is different.

[pinktop]

feedback, anybody?

[Guest Guest]

This is a non-gym swimmer bod.

[Steve5380]

This is a non-gym swimmer bod.

 

A non-gym bod, yes.  Without a change in course, this bod will exhibit a smooth round belly in uncle-hood.

[Guest Guest]

feedback, anybody?

 

 

i dont consider this a swimbod. just a normal guy who have too much calories in rather than out.

[pinktop]

So what is the best course of action now? To eat less? Run more? Gym more? I was really very scrawny before this. Hence I stopped cardio and ate more and started gymming 6mths ago...

[Guest Sport-coholic]

So what is the best course of action now? To eat less? Run more? Gym more? I was really very scrawny before this. Hence I stopped cardio and ate more and started gymming 6mths ago...

 

What did you eat more? Carbo? Fats? Proteins?

[doncoin]

So what is the best course of action now? To eat less? Run more? Gym more? I was really very scrawny before this. Hence I stopped cardio and ate more and started gymming 6mths ago...

 

 

You want to increase your protein intake. Not everything has to be in the form of a protein shake. Think chicken, beans, etc. You can still have carbs, but watch the timing. I.e. carbs in the morning, and lunch, but lower the amount for dinner. You will need carbs for energy. 

[pinktop]

Usually chicken rice... with added duck meat. Occasionally + egg.

[ash12]

Hmm. I suggest you read up on your macronutrients. It wont be as simple as eating more protein. More protein=more calories and if you exceed your tdee, you will gain weight(muscles and fats). Carbs and healthy fats are equally as important as protein. I dont believe in no carbs after dinner. Most of my carbs intake will be in the morning, then pre and post workout. So it depends on what time i train rather than the time of the day.

[GymStock]

feedback, anybody?

 

My main question to you would be what are you aiming to achieve in your fitness goal or at least the kind of bod that you want to have.

 

For me, I do think you can be classify in the category of skinny fat. as someone mentioned if you don't change anything that you are doing now (be it exercises or your diet) by the time you hit 30 or later, you are likely going to have a round belly. As it can be seem that fats are slowly gathering at the waistline. 

 

Diet doesn't mean just cutting away carbs and etc. It is also the kind of food that you eat, how much you eat. And it also then boils back down to your goal. Are you trying to tone? to build? or to lose fats? All these 3 generic goals calls for different type of diet plan or what we as PT called it as nutritional plans. This is a whole science to it to know what to do/eat for this matter.

 

Also do rem this, everyone of us is different. what may works for some, may not necessary works for you. So if you really want to achieve your fitness goals or the bod that you want to have, then certain investment is needed. Either you engaged a PT to assist you, or you research or study to help yourself. 

 

Hope this helps in some ways.

[Ergonova1991]

I'm drinking 1-2 litres of whole milk everyday! Gained 3-4kg in less than a month

[bluerunner]

I'm drinking 1-2 litres of whole milk everyday! Gained 3-4kg in less than a month

gain fat or gain lean mass? Must say properly.

[Ergonova1991]

gain fat or gain lean mass? Must say properly.

Gain fat first then work on it..I have super high metabolism I eat like a cow but I can't grow at all. Plus I lose a lot calories from cycling (3k plus calories every ride session, I cycle 4-5times weekly)

Edited April 30, 2015 by Ergonova1991

[xydboy]

My main question to you would be what are you aiming to achieve in your fitness goal or at least the kind of bod that you want to have.

 

For me, I do think you can be classify in the category of skinny fat. as someone mentioned if you don't change anything that you are doing now (be it exercises or your diet) by the time you hit 30 or later, you are likely going to have a round belly. As it can be seem that fats are slowly gathering at the waistline. 

 

Diet doesn't mean just cutting away carbs and etc. It is also the kind of food that you eat, how much you eat. And it also then boils back down to your goal. Are you trying to tone? to build? or to lose fats? All these 3 generic goals calls for different type of diet plan or what we as PT called it as nutritional plans. This is a whole science to it to know what to do/eat for this matter.

 

Also do rem this, everyone of us is different. what may works for some, may not necessary works for you. So if you really want to achieve your fitness goals or the bod that you want to have, then certain investment is needed. Either you engaged a PT to assist you, or you research or study to help yourself. 

 

Hope this helps in some ways.

Actually most people who hit 30s would have a belly or sort as long as they do not engage in physical activity and watching their diet. Metabolism slows down with age, bulking up muscle would be tougher with age, and not to mention most people would be busy with their work at that age, with barely much time for exercise.

 

I like the approach which you took, analysing the holistic issue rather than focusing on just diet. But one thing i feel that is overused in many conversations is,"What works for some, may not necessary works for another". I feel that this statement is overused. We fail to think about the nitty gritty that the person did, and we could have overlooked on certain issues. The over estimation and under estimation may inevitably cause the outcome to differ between individuals. What didn't work may very well be due to the lack of consistency in what we apply to the individual. Regardless I still admit that genes do play a role as well, but generally look at the other factors before pointing fingers to the genes of the individual.

 

As for this person, yes we need to find out what the training goals are and what kind of outcome is desired, that is a very good point highlighted by you. Everyone just points to nutrition..seriously....don't jump to conclusion. Another thing is that nobody asked what did he do in the gym for the 6 months? I would also check that out, perhaps the intensity or the frequency was not high enough for hypertrophy or strength gains?

 

Just mentioning: As PTs or strength and conditioning coaches, what we usually teach is to focus on the training plans. Yes nutritional plans are part and parcel of the whole package, but what what the role is. There are limitations as to what can or cannot be done by a PT and i think many trainers are going off course in this aspect.

[xydboy]

Gain fat first then work on it..I have super high metabolism I eat like a cow but I can't grow at all. Plus I lose a lot calories from cycling (3k plus calories every ride session, I cycle 4-5times weekly)

Could it be that you are not working out enough to stimulate growth? What have you been working on during the "growth phase"? Net muscle protein synthesis is not just based on the food intake, but it couples with the synergistic effect brought about through resistance exercise stimulation.

[Steve5380]

Actually most people who hit 30s would have a belly or sort as long as they do not engage in physical activity and watching their diet. Metabolism slows down with age, bulking up muscle would be tougher with age, and not to mention most people would be busy with their work at that age, with barely much time for exercise.

 

Yes,  the guy in the photo should start NOW to work on his future body before it turns much, much harder!

 

That body looks too lazy.  He needs to find a decent gym and do exercises with weights and aerobics.  No need to overdo either, just aim at having a firm body.

Nutrition is equally important, starting with getting rid of the idea that "I can eat anything and I'm fine".  If he waits until it is not "fine" anymore, it will be much, much harder to try to lose weight instead of not having put up weight in the first place.

 

Today we can find lists of super foods on the internet.  Likewise we find lists of bad foods.  This guy should start already to replace bad foods with super foods for good nutrition.  He should try to lose addiction to taste, addiction to restaurants,  but eat simply to stay alive... and happily alive without guilt and frustration.  It can be wise to give up addiction to food for addiction to sex

 

Then, if he ever wants to lose weight, he just eats less good food. 

[SuperSentai]

Any opinion/advice on creatine supplements?

 

A youtube video on creatine usage

Edited May 1, 2015 by SuperSentai

[pinktop]

Dear all thank you very much for the various inputs.

The goal that I was working towards for my last 6months in the gym was to bulk up and get a better looking bod. I was 56-57kg and really quite scrawny for my 176cm frame.

A friend told me that I was probably one of those with rather high metabolism so suggested that I should do resistance training instead of cardio if I wanted to put on some mass. My exercise regime hence centred much around free weights targetting mostly the chest - im doing dumbbell chest presses 22kg x 8repsx 4sets, machine assisted bench presses 17.5kg x 8reps x 3sets, pectoral machine 50kg x 8reps x 4 sets.

Food wise i thought that in order for me to gain weight I would need to eat more than my BMR hence i tried to fit in a brunch of chicken rice around 11ish before gym during lunch and some steamed chicken (NUS Science Ayam Penyet stall) after. Dinner would be veggie rice.

I'm honestly abit disappointed with the "returns" after 6 months but based on the schedule i might have only been averaging 2-3x per wk at the gym. But that being said, i can feel the slight increase from a previously flat chest to something not so much like an airport runway (though not apparent on picture lol)

1. Should I continue with my exercise regime or should I incorporate some form of cardio / other exercises into the workout? Do you guys have any specific workouts to recommend considering I am usually alonr at gym.

2. Should I change the food i am having - chicken rice too oily? Any suggestions on a good pre-workout breakfast/brunch.

3. What is the recommendation regarding supplements - whey and creatine. And should I start?

Once again, all feedback is very much appreciated.

[xydboy]

Any opinion/advice on creatine supplements?

 

A youtube video on creatine usage

According to the International Society of Sports Nutrition position stand on creatine supplementation and exercise, I would highlight some of the points mentioned below, however do note that not everyone responds well to creatine. There are a handful of non responders and its postulated that the effects brought upon from creatine has something to do with the metabolism of creatine production or usage in the individual's body. As for how much creatine to use, you could follow the recommendations on the tub or general guidelines highlighted below. To quote Buford et. al. (2007):

 

1. Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.

2. There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.

3. If proper precautions and supervision are provided, supplementation in young athletes is acceptable and may provide a nutritional alternative to potentially dangerous anabolic drugs.

4. At present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity.

5. The addition of carbohydrate or carbohydrate and protein to a creatine supplement appears to increase muscular retention of creatine, although the effect on performance measures may not be greater than using creatine monohydrate alone.

6. The quickest method of increasing muscle creatine stores appears to be to consume ~0.3 grams/kg/day of creatine monohydrate for at least 3 days followed by 3–5 g/d thereafter to maintain elevated stores. Ingesting smaller amounts of creatine monohydrate (e.g., 2–3 g/d) will increase muscle creatine stores over a 3–4 week period, however, the performance effects of this method of supplementation are less supported.

[xydboy]

Dear all thank you very much for the various inputs.

The goal that I was working towards for my last 6months in the gym was to bulk up and get a better looking bod. I was 56-57kg and really quite scrawny for my 176cm frame.

A friend told me that I was probably one of those with rather high metabolism so suggested that I should do resistance training instead of cardio if I wanted to put on some mass. My exercise regime hence centred much around free weights targetting mostly the chest - im doing dumbbell chest presses 22kg x 8repsx 4sets, machine assisted bench presses 17.5kg x 8reps x 3sets, pectoral machine 50kg x 8reps x 4 sets.

Food wise i thought that in order for me to gain weight I would need to eat more than my BMR hence i tried to fit in a brunch of chicken rice around 11ish before gym during lunch and some steamed chicken (NUS Science Ayam Penyet stall) after. Dinner would be veggie rice.

I'm honestly abit disappointed with the "returns" after 6 months but based on the schedule i might have only been averaging 2-3x per wk at the gym. But that being said, i can feel the slight increase from a previously flat chest to something not so much like an airport runway (though not apparent on picture lol)

1. Should I continue with my exercise regime or should I incorporate some form of cardio / other exercises into the workout? Do you guys have any specific workouts to recommend considering I am usually alonr at gym.

2. Should I change the food i am having - chicken rice too oily? Any suggestions on a good pre-workout breakfast/brunch.

3. What is the recommendation regarding supplements - whey and creatine. And should I start?

Once again, all feedback is very much appreciated.

You could try dumbbell inclined or declined presses. Using the barbell would also be good. Cut the machines out, do more of bars. Smith is good, but try to work on free bars. You could also work on your triceps, as they would help you to work your benches as they are first the fatigue before your chest muscles starts to fatigue in any pushing exercises. I understand you want to focus on upper body but yet again, try to achieve balance unless you want to have a big upper body and small lower limbs to go with. 2 to 3 times a week of exercise is good, follows ACSM exercise guidelines, but do a even spread. 4-5 times a week, balancing between chest, triceps, back, biceps, shoulders and legs would be more ideal. There are times where i just focus on 1 muscle group a day and yet I still can get things done (pics on instagram).

 

Just got to eat more and work out more. Please please..increase the weight. More often than not people do not push themselves beyond what they are doing. If you don't push yourself and add more weight plates or resistance, your muscles will just be happy with that size. After 2 weeks, add 1.25kg also as good than nothing at all. If you can do 2 reps for more than 2 consecutive sets, just up the resistance.

 

As for supplementation, you can get 20-25g of whey (depending on brands) before/after workout,depending on your preference. But since you eeat before gym then take it after workout then. Creatine would be useful as well, helps with pushing yourself more while working out. But remember, a poor diet supplemented is still a poor diet.

 

PS: OMG i love that chicken rice from the science canteen!!always so crowded though and the food there is soo cheap!!

[Guest Guest]

Any advice on hiring personal trainer? Is it necessary?

[Guest Guest]

not necessary.

 

I am 34yo, ippt gold, 95 points. I trained myself all the while.

[Guest Guest]

I'm looking for a PT. Are there any good recommendations? Trying to avoid those sign ups at gym - they are usually not as effective.

Haven't been able to get a good bod since ns so was thinking a PT might help me with it

[Guest Guest]

all boils down to ur own determination.

 

 

your PT can only buddy with you for 1 hr...the rest of 23hrs he cant control what u eat n do

 

[teatree]

Usually chicken rice... with added duck meat. Occasionally + egg.

 

Remove the skins, chicken as well as duck.  Dump the egg yolk.   Don't finish the rice.

[xydboy]

I'm looking for a PT. Are there any good recommendations? Trying to avoid those sign ups at gym - they are usually not as effective.

Haven't been able to get a good bod since ns so was thinking a PT might help me with it

Huh? not effective as in what sense? A PT can only guide you. End of the day, they are not magicians neither do they help you do the exercises. You still have to make an effort to eat right and workout frequently. Working out with them once a week isn't going to help.

[Steve5380]

I'm honestly abit disappointed with the "returns" after 6 months but based on the schedule i might have only been averaging 2-3x per wk at the gym. But that being said, i can feel the slight increase from a previously flat chest to something not so much like an airport runway (though not apparent on picture lol)

1. Should I continue with my exercise regime or should I incorporate some form of cardio / other exercises into the workout? Do you guys have any specific workouts to recommend considering I am usually alonr at gym.

2. Should I change the food i am having - chicken rice too oily? Any suggestions on a good pre-workout breakfast/brunch.

 

 

It is fine to be disappointed with the results after 6 months.  As long as you don't give up.  Think what you want your body to be in 10 years. 

 

Ten years means 20 periods of 6 months.  Imagine 20 times the little progress you already have noticed.  Wouldn't this be great?

But progress doesn't continue at the same rate...  not that it necessarily declines, that's up to you,  but you will approach a natural limit in what your body will like, and in what your looks should need.

 

About the food you eat,  it does not seem that rice is an optimum food,  although it is so popular.  Beans are some of the best carbohydrates and my favorite lentils are very easy to prepare, very versatile in the way they combine with other foods like green vegetables.  For protein, eggs are very good and they can be eaten WITH the yolk (they are increasingly finding that cholesterol in the food is not what affects the blood vessels). 

[Steve5380]

I'm looking for a PT. Are there any good recommendations? Trying to avoid those sign ups at gym - they are usually not as effective.

Haven't been able to get a good bod since ns so was thinking a PT might help me with it

 

Hiring a PT can be effective, first by having a (hopefully) professional evaluation of the condition of your body, second by getting a (hopefully) professional plan of action to improve it, and third to get (hopefully) professional instruction to do the recommended exercises in proper form.

 

A good PT should empower you to become your own PT after a short time.  A bad PT will try to keep you as a client by becoming a crutch you need to lean on in the gym to work out.

[Guest Guest]

Remove the skins, chicken as well as duck. Dump the egg yolk. Don't finish the rice.

Why? Skin and yolks are ok right if you trying to bulk up?

[Guest Guest]

i eat the skin and yolk leh

 

natural fat is better than those hydrogenated fats

[Guest Guest]

Why? Skin and yolks are ok right if you trying to bulk up?

 

Skins are mostly fats which is not an ingredient for bulking up.  For one egg, it's ok.  If you really want to increase your proteins intake, then 5 or more eggs at one serving without the yolk is best. 

[xydboy]

Skins are mostly fats which is not an ingredient for bulking up.  For one egg, it's ok.  If you really want to increase your proteins intake, then 5 or more eggs at one serving without the yolk is best. 

Huh? Bulking up is all about increasing calorie intake. Skin itself is calories, so why not? Even if you take in the "cleanest food", if you want to bulk up, you still have to take in excess of it, and when the body doesn't use the excess calories, where does it go? end up also stored as fat.

[ash12]

Skins are mostly fats which is not an ingredient for bulking up. For one egg, it's ok. If you really want to increase your proteins intake, then 5 or more eggs at one serving without the yolk is best.

what difference does one yolk has? One yolk has about 55-60cal. 5 egg whites has about 60 calories approx equivalent to a yolk. How are you going to bulk if you're taking in that amount of calories and throwing away most of it? It's inevitable to not gain fats while bulking. The trick is to minimize fat gains through your caloric excess. Not by skimping on yolks. Its not all about protein guys.

Edited May 2, 2015 by ash12

[Guest Guest]

rather than nitpicking on the egg yolks....u sld look at the overall diet  as a whole.

 

yolk is nutritous. cholesterol is high but cholesterol is not an issue for ppl who workout regularly.

[Guest Guest]

Hiring a PT can be effective, first by having a (hopefully) professional evaluation of the condition of your body, second by getting a (hopefully) professional plan of action to improve it, and third to get (hopefully) professional instruction to do the recommended exercises in proper form.

A good PT should empower you to become your own PT after a short time. A bad PT will try to keep you as a client by becoming a crutch you need to lean on in the gym to work out.

This is what I meant by a good PT. Will guide you through fast. I just want to do an evaluation of my body, give me diet advice and correct all my wrong postures and lifting.

The rest I will commit but I just need an initial helping hand only. U guys need to chill a bit haha.

A good PT price is around how much? Hopefully someone can intro a not too ex one to affordable range. Still a student here

[xydboy]

This is what I meant by a good PT. Will guide you through fast. I just want to do an evaluation of my body, give me diet advice and correct all my wrong postures and lifting.

The rest I will commit but I just need an initial helping hand only. U guys need to chill a bit haha.

A good PT price is around how much? Hopefully someone can intro a not too ex one to affordable range. Still a student here

Depends on where you gym, if you gym at commercial gyms, you can just hire the PT there. Usually most PTs are sold in packages, so you have to pay like maybe 50-80 per session for 10 sessions. Usually only...but some might charge a bit more.

[kratos]

Dear all thank you very much for the various inputs.

The goal that I was working towards for my last 6months in the gym was to bulk up and get a better looking bod. I was 56-57kg and really quite scrawny for my 176cm frame.

A friend told me that I was probably one of those with rather high metabolism so suggested that I should do resistance training instead of cardio if I wanted to put on some mass. My exercise regime hence centred much around free weights targetting mostly the chest - im doing dumbbell chest presses 22kg x 8repsx 4sets, machine assisted bench presses 17.5kg x 8reps x 3sets, pectoral machine 50kg x 8reps x 4 sets.

Food wise i thought that in order for me to gain weight I would need to eat more than my BMR hence i tried to fit in a brunch of chicken rice around 11ish before gym during lunch and some steamed chicken (NUS Science Ayam Penyet stall) after. Dinner would be veggie rice.

I'm honestly abit disappointed with the "returns" after 6 months but based on the schedule i might have only been averaging 2-3x per wk at the gym. But that being said, i can feel the slight increase from a previously flat chest to something not so much like an airport runway (though not apparent on picture lol)

1. Should I continue with my exercise regime or should I incorporate some form of cardio / other exercises into the workout? Do you guys have any specific workouts to recommend considering I am usually alonr at gym.

2. Should I change the food i am having - chicken rice too oily? Any suggestions on a good pre-workout breakfast/brunch.

3. What is the recommendation regarding supplements - whey and creatine. And should I start?

Once again, all feedback is very much appreciated.

 

For food, I suggest you start tracking how much you eat, a lot of times for skinny fellows, we get full very very easily, so we get this perception that we eat a lot, but in actual fact it's not. Download apps like MyFitnessPal to keep a diary of what you eat daily. That will also roughly tell you if you are consuming enough protein

[Steve5380]

This is what I meant by a good PT. Will guide you through fast. I just want to do an evaluation of my body, give me diet advice and correct all my wrong postures and lifting.

The rest I will commit but I just need an initial helping hand only. U guys need to chill a bit haha.

A good PT price is around how much? Hopefully someone can intro a not too ex one to affordable range. Still a student here

 

If you are still a student with limited budget, you can do without a PT.

 

Body evaluation:  look at yourself in the mirror to estimate your body type, get your height and from tables and body type get an idea of your healthy weight.  Check your posture, details of your body  (which you surely know already)

 

Plan of action: define what you want (bigger upper and lower body, or slimmer more toned body) and read in literature and Internet how to get there.

 

Instruction:  get some good books about weight lifting.  Watch videos on the internet about specific exercises. Go to your gym and locate the guys who are in best shape and work consistently and seriously.  Look what they do, how they do it.  If you have the right character, get to know them and ask them questions.  Nothing likes a fit guy more than to be consulted about the way he works out to look so well.

 

You don't need to do everything perfect.  Just get started, and you will come closer to perfection as you gain experience and interest.

Edited May 2, 2015 by Steve5380

[xydboy]

If you are still a student with limited budget, you can do without a PT.

 

Body evaluation:  look at yourself in the mirror to estimate your body type, get your height and from tables and body type get an idea of your healthy weight.  Check your posture, details of your body  (which you surely know already)

 

Plan of action: define what you want (bigger upper and lower body, or slimmer more toned body) and read in literature and Internet how to get there.

 

Instruction:  get some good books about weight lifting.  Watch videos on the internet about specific exercises. Go to your gym and locate the guys who are in best shape and work consistently and seriously.  Look what they do, how they do it.  If you have the right character, get to know them and ask them questions.  Nothing likes a fit guy more than to be consulted about the way he works out to look so well.

 

You don't need to do everything perfect.  Just get started, and you will come closer to perfection as you gain experience and interest. 

I think for posture, a bit difficult to evaluate on your own. Need to have certain level of understanding as to what it means to have what posture, and from there know what muscles are tight/weak,etc. Good approach. Anyway if he works out at those active sg gyms, there are instructor around who can be approached free of charge. I think their insights would be equally valuable as well. Nothing should stop an individual from seeking improvement in their health and fitness.