Thanks for the feed back its been good. l would like to add a few questions, is there a thread for a bulk up menu, like a complete menu l mean when they say have 3 eggs like how raw boiled and then they say 1\2 a chicken cooked how and what to have with it, l hope there is a good bulk up menu some where, and is there a web page in the forum or on the internet on the good and bad bulk up protein powders something like a choice magazine be in a internet form there seams to be a hell of a lots to chose from and donot know which to by. Being a tradesman [painter] we only stop for smoko so trying to stop for a feed every couple of hours is pushing it [not going to give up that easy] will eat some how. Thanks Shane.
OK, I'll point you in the right direction to kick start your reading as I'm also an older fellow but not quite so old as your good self and know how overwhelming it can all be.
A couple of good things to read:
1. Fadi's thread on his 3000cal diet. Its pinned in the diet subsection of the forum. Go read it, its got everything you need to understand what you should be ingesting. At 75kg you're the same as me so my diet that I've also loaded up here might help. In it I explain Base Metabolic Rate (BMR) and the need to be in calorie surplus to this if you want to grow. Markos will tell you to just eat clean and eat lots and I think he might be on the money. But if its a diet you need, then start with Fadi's.
2. Read Markos' PPP thread. Its constantly getting bumped to the top of new posts so isn't hard to find. I'm doing that programme now and highly recommend it. The base of whatever lifting programme you choose to adopt should be the big three lifts of deadlifts, squats and bench. To that end, Markos is right in suggesting Jets might not be the best gym for achieving your goals. From memory, all the 24hr ones have no squat racks as they're scared you might drop the weight and hurt yourself when you're there unsupervised. For $20, Markos PPP progamme is the best money you'll ever spend.
3. Read Fadi's other posts on workouts. There's a great beginner's programme one which I think is also the one that talks about the different muscle fibre types. Very good reading to introduce you to how the body works and grows and how your workouts should be structured. But for ease of use, again I recommend PPP.
In summary, eat lots of clean whole goods. Aim for 50% carbs, 40% proteins and 10% dietary fats. If its processed, don't eat it. Things that are good to eat are meat, veg, eggs, nuts and some dairy. Be sure and get about 200gm of protein a day at your weight and starting where you're starting from. Then, do a three day a week lifting programme with one day each dedicated to Deadlifts, Squats and Bench with supporting exercises to address weaknesses in each lift.
Get that right, and you'll be on a good starting path to achieving your goals. And above all, discipline is king. Don't think that you can skip a meal or substitute it with some crap and not pay the price. Don't think you can skip a workout and not pay the price. Discipline, discipline and discipline. But discipline without the correct diet, workout and rest rules in place won't get you there either.
Cheers,
Mike
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