So I recently decided that I want to be bigger built and try to bulk up. I'm already heavier set (around 187, but bigger frame) and want to get bigger. And suggestions on what to eat and what exercises to do to make me get bigger? I want to at least get bigger width wise and be solid like a brick house. Any suggestions are helpful...

2 eggs a day, a protein shake, a fruit shake (pick 3: strawberry, blueberry, banana, cherries, oranges, raspberries), a hamburger or a chicken steak, more fruit, and 4 servings of broccoli and brown rice for dinner

I think I actually eat most of this a day. I just dont eat a lot of vegetables. Any workout suggestions?

the obvious -- bench press and squats running everyday is good too

I've never done squats before. If I had a workout buddy at my gym if feel more confortable/ confident doing it....

Where is the guud sis Rihinvention?

What all does squats help with exactly?

do one pushup once a day for the rest of your life

That sounds too easy tho...

its better to consult a trainer than to take advice from all the noobs over here

I cant even afford a trainer though....

Become a go-go boy and dance in a cage for like 8 hours every night.

Oh well hell. I need to start doing squats then. Isn't it try it helps you get a bigger booty too? I have told I have good assets from a lot of my girl friends...

That is so NOT what squats help with

Squats work on your leg muscles.

OP, instead of asking for advice in this kind of forum, I'd suggest you go online and search for places that are specifically filled with this kind of information, for free. www.forum.bodybuilding.com has helped me a TON.

Thanks...

I just know certain websites can be kind of shady and not that helpful. And I've looked at that forum before. Some of it's useful, but I wouldn't sign up for that one. They seem kinda rude to those people who are "new" and don't know anything....

That's not true. I mean, they do. Your quads are the muscle group that benefits most from squatting, but it's also amazing for your glutes and core.

Squats are one of the best exercises for your abs out there. On top of that, they burn fat like CRAZY. Especially if you're squatting heavy, because it spikes your heart-rate like crazy. You're essentially doing HIIT cardio training. So Dark Horse isn't lying. Squats help with fat-burning and abs as well. I sweat as much doing squats as I do when I do HIIT sprints or a BodyAttack class or a spin class.

All power-lifting does though. Squats, clean-and-presses, overheads, chest presses, deadlifts. These should be STAPLES in everyone's workouts.

And then with smaller muscle groups, like your arms (bi's and tri's) and abs, you want to lift lighter and focus on higher repetitions. You'll sacrifice your form by trying to lift too heavy. So go for high reps on these muscle groups and really squeeze each rep slowly. Feel the burn, as they say.

I didn't realize squats helped abs too....

Yeah, they're really good for your Apollo's belt/Adonis lines, more commonly known as "the V" muscle lines.