in the avatar it is me, after 2 weeks of training, third of mai. my height is 1,82m. at that day my weight was about 73kg... now I have about 75kg. when I made the first pictures on first january I had 70kg and didn't feel good. first I started to eat more, than I started with the training.
my targets till 01.07. were:
- gaining weight to 76 - 80kg
- getting trained and enduranced
- getting more muscles
I wouldn't like to weigh more than 90kg or even 85kg... you are talking about 30kg
"squats, deadlifts, bench, overhead press, powercleans, chins, dips and rows", "lat pulldown (if you cannot do chins/pullups) and calf machines" - thanks for listing the exercises. I will try to "learn" them and get routined. a friend will help me with that. on the other hand don't you think that the machines are quite well for relative thin beginners to build a basis?
the proteinpowder is helpful for me, because I can make and drink it quickly. it doesn't make me full so it is not the reason that I don't eat other things.. my problem is that I generally don't eat regularly. I'm not proud of it... I write my meals down to controll myself and to feel uncomfortable when others see that I disregard eating.
Nothing wrong with starting out as a skinny beginner mate, please don't fee that you need to defend yourself. I was 77kg at 201.5cm just under four years ago, and now I am 121kg at 203cm. Everyone has to start somewhere!
Funny thing is just how much weight you will probably need to fill out. When I started lifting, at 77kg, I thought that 90kg would be plenty. I got to 90kg, was still really skinny. Then it was 100kg. Still skinny. Got to 110kg, still had abs, still skinny. And so it goes on. As it is now, I compete in Strongman, so at 121kg, I am still skinny, though not as skinny as before!
Free weights are the way forward, without a doubt. When I started, I trained at a gym with dumbells and an assortment of silly machines. I wish that I had never touched the machines and just stuck to free weights. One of the things about machines is that there is actually more opportunity to injure yourself, due to the fact that you always push/pull along a predetermined line of motion. Not everyones joints work in the same way, and this standardisations causes injuries.
You will make more progress with free weights than machines, of that there is no doubt. It will take some dedication to learn the correct form, but it is a valuable investment, and well worth doing.
In response to your direct question as to whether machines provide a good base, well no, they do not. When you move onto free weights, which you will have to, you will find yourself a whole lot weaker than you would think you are, due to having no stabilisation muscles (that are gained from stabilising free weights).
I can sympathise with the protein powder situation. I myself am not great at eating solid food, but still try to cram it in whenever I can. For starters, there is little point in consuming 75g with 500ml soy. There is going to be about 80g of protein in there, which your body cannot digest in one go. Around half of it will be excreted through urine.
As I said in the previous post, don't go 6 hours without food. Infact, do go 4hours. You need to start planning your daily intake of food. Prepare for situations where you find yourself without food. Always carry a few nut/fruit bars in your bag. Aim for 3250cal a day as a minimum innitially, and for every 10kg of bodyweight you gain, add about 600-1000cal, depending on how much fat and muscle you gain.
Finally, you need to make a choice regarding your goals between muscles and endurance. You won't get both unless you train very very very hard, and you will still find yourself lacking in both areas if you do not focus your efforts.