I just signed up for gym and had a little talk with a personal trainer.
I am about 6' tall and 165 in weight. I want to get a six pack and work on upper body. He told me I wont need to do too much cardio since I am at 9% body fat
The other thing he said, I would need to take 4000 calories a day in order to have energy to work out and etc.
4 times a week workout.
And also drinking whey shakes 3 times a day
How does that sound?

sounds like overkill.
be more specific on you goals if you can. there are a bunch of people here that can help you out. also you should try reading a bunch of the threads already started.

Sounds like the trainer you spoke to might have shares in protein shakes. 4000 calories is way too much and is dependant on the style of training. Obviously you want to bulk up and hopefully you will have the right workout to do so. When it comes to your diet the first usual advice is to digest as much protein as you physically can. This is usually rubbish as the body can only take on so much protein during the day. The maximum you want to take is 2 grams per kilogram of your body weight, any more than that will be wasted and over work your liver and kidneys and also get stored as body fat. It doesn't stop there either, you also need to make sure that you are getting the RDA of vitamins and minerals as these help the body utilise the protein you digest. Without it you would be waisting your time.

This only scratches the surface of the whole muscle gain topic but hopefully should give you some idea of which direction to take. Remember it will be hard work but keep at it.

I have written a post on the subject so if you want more detail please feel free to read it. Good Luck!

Weight Gain Through Protein | Beebleblog

Most people consider my metabolism insanely high. I'm an inch taller than you and 20-25 lbs heavier. I eat 4000 calories for maintenance so I consider it highly unlikely you need that much unless you also have an exceptionally high BMR.

I don't think I know anyone who recommends 3 shakes a day. If you can get enough protein through food why would you need them? Maybe 1 after working out. I don't even do that though.

p.s. If you're 9% I'm surprised you don't already have a 6 pack

4000 calories is way too much in general. If you have a very high metabolism then i suggest more calories the better.

Try reading more on these stuff on previous thread.


sdpersonaltrainers.com

The majority of skinny guys that are having a tough time gaining weight are doing 3 major things wrong:

1. They dont eat enough. The majority of your foods should be quality sources of proteins, fats, and carbohydrates. If you need more info on this, go to my site and download the free book.

How much is enough? Well, weigh yourself each week and if you are gaining 1-2 lbs/week, you are on the right track. If you aren't gaining weight, eat more. keep it simple.

2. They dont do "big" exercises to stimulate growth in their major muscles. Squats, Deadlifts, overhead lifts and pulls should construct the bulk of your training. If you need specific help, hit me up and I can forward some killer programs

3. Recovery. Most people overtrain. Lack of sleep, stress and crappy diets dont allow our bodies to recover properly.

If you are gonna grow, get all 3 of these areas dialed in and you will explode!

Corey
Director, OC Physique

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FREE REPORT: "Elite training secrets to help you
LOSE Fat and Feel Energized in Record Time."

To claim your free copy, visit: ocphysique.com
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Whey protein digests quickly and is a great thing to have immediately after you train.

The rest of the day, I would focus on whole foods (meat, veggies, healthy fats and carbs).

If you need to add another shake in for calories, use a casein protein blend. It will digest much slower and is a better choice for the results you are looking for

Corey
Director, OC Physique

==========================================================
FREE REPORT: "Elite training secrets to help you
LOSE Fat and Feel Energized in Record Time."

To claim your free copy, visit: ocphysique.com
==========================================================