You should be drinking a gallon of WHOLE milk a day!
Eat plenty of almonds, tuna, lean ground beef, peanut butter, whole grain pasta, fruits and vegetables,
Cut out the calisthenics and start doing squats, dead lifts, bench presses, shoulder presses with HEAVY weights and LOW reps.
1. Eat about 6 complete meals throughout the day (Grains, protein, fruits, vegetables) spaced out about every 2-3 hours.
2. Be as active as you can. Nothing to do for 10 minutes? Knockout 10 elevated push ups.
3. Eat some spicy foods, take a lot of vitamin C, and drink between a half gallon and a whole gallon of WATER a day.
4. No more soda. Ever.
5. If you do drink coffee, drink it black.
6. Do at least 35 minutes of cardio straight at least once a day, at least three times a week, more if you are not trying to put on muscle.
7. Do a large amount of full body exercises whenever possible (Pull-ups, Chin ups, dips, squats, power cleans)
8. Get at least 6 hours of sleep a night, but no more then 9.
9. Avoid anything deepfried, white bread, sprinkles, and any refined sugar.
Feel free to email me any questions you mazy have
2.
qwiktruk | February 10th, 2010 at 9:08 am
First thing…muscles need almost 48hrs of rest after a heavy lift session, you’ll need to knock off the twice a day-everyday thing. 3 Days a week is plenty (mon, wed, fri)
Heavy weight, 2-3 sets around 8 reps (no more than 12, if you can do 12 good form reps at any certain weight – bump it up 10% and go back to 8 reps) and hit every major muscle group: Arms, Shoulders, Chest, Upper Back, Abs, Lower Back, Legs…you may need to join a gym to have access to the equipment needed.
Protein is the most important, 1 gram per lb of body mass is a good starting point…so 150grams per day in your case. Be sure to have a shake within the hour after a workout…that is when the protein uptake will be at its highest. The rest you can spread out throughout the day. Don’t just use shakes, be sure to include lean meats/dairy in that 150grams
Leave a Comment for Tips For Building Muscle [im 16]?
2 Comments for Tips For Building Muscle [im 16]?
1. Flizbap | February 10th, 2010 at 8:36 am
You should be drinking a gallon of WHOLE milk a day!
Eat plenty of almonds, tuna, lean ground beef, peanut butter, whole grain pasta, fruits and vegetables,
Cut out the calisthenics and start doing squats, dead lifts, bench presses, shoulder presses with HEAVY weights and LOW reps.
1. Eat about 6 complete meals throughout the day (Grains, protein, fruits, vegetables) spaced out about every 2-3 hours.
2. Be as active as you can. Nothing to do for 10 minutes? Knockout 10 elevated push ups.
3. Eat some spicy foods, take a lot of vitamin C, and drink between a half gallon and a whole gallon of WATER a day.
4. No more soda. Ever.
5. If you do drink coffee, drink it black.
6. Do at least 35 minutes of cardio straight at least once a day, at least three times a week, more if you are not trying to put on muscle.
7. Do a large amount of full body exercises whenever possible (Pull-ups, Chin ups, dips, squats, power cleans)
8. Get at least 6 hours of sleep a night, but no more then 9.
9. Avoid anything deepfried, white bread, sprinkles, and any refined sugar.
Feel free to email me any questions you mazy have
2. qwiktruk | February 10th, 2010 at 9:08 am
First thing…muscles need almost 48hrs of rest after a heavy lift session, you’ll need to knock off the twice a day-everyday thing. 3 Days a week is plenty (mon, wed, fri)
Heavy weight, 2-3 sets around 8 reps (no more than 12, if you can do 12 good form reps at any certain weight – bump it up 10% and go back to 8 reps) and hit every major muscle group: Arms, Shoulders, Chest, Upper Back, Abs, Lower Back, Legs…you may need to join a gym to have access to the equipment needed.
Protein is the most important, 1 gram per lb of body mass is a good starting point…so 150grams per day in your case. Be sure to have a shake within the hour after a workout…that is when the protein uptake will be at its highest. The rest you can spread out throughout the day. Don’t just use shakes, be sure to include lean meats/dairy in that 150grams
Leave a Comment for Tips For Building Muscle [im 16]?
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