Hi, i’m currently 18 years old and i used to work out but i stopped because i didn’t see any results. Now i’m motivated to work out again. i have been researching about what kinds of nutrition i should take daily. i found a workout routine and it also came with what to eat in 1 day. it said to take creatine, whey protein, and L-glutamine. i have researched these and i found no side effects that are bad. i am considering taking these but i wonder if i shouldn’t. I want to just get big and stronger. I hate how i’m so skinny. I have a bench set in my house where i work out following the routine i found on google. Are there any other nutrtions i should consider taking or are these enough? If you want to give me more advices please send them to my e-mail at: k33pitez@hotmail.com. Thank you for your time!
I have few sites but are these good sites to trust and buy from?
nutrabio.com, gnc.com, and vitacost.com
i found some other websites but these are the top three it showed up on google when i searched for the cheapest creatine.
I was once a skinny kid and had a really hard time gaining weight. I didn’t have anyone to advise me so I had to learn the hard way. After many years of hard work, at my peak fitness I weighed 190 at 5′6" and had a body fat under 6 %. Take my advice so that you can make progress faster than I did.
1. Don’t waste your money on supplements. Instead spend it on buying high quality food.
2. Eat at least 5 meals each day and never miss a meal. If you have to choose between missing a meal and missing a workout…skip the workout.
3. To calculate how many calories you need multiply your current weight by 17-18. This will keep you in a positive calorie balance and allow you to gain muscle on a steady basis without adding too much (if any) body fat.
4. Multiply your body weight by 1.5 to calculate how many grams of protein you need each day.
5. Train heavy each workout (no more than 8 reps per set).
6. Every 5 weeks take a recovery week where you train with lighter weights for 20 reps per set.
7. Train with only compound exercises (utilizing more than one joint and muscle group) and avoid isolation exercises. For example, Do squats, leg presses and lunges for your legs and spend little to no time doing leg extensions. Or do shoulder presses instead of lateral raises for you shoulders. Get it?
8. Give yourself time. You can’t speed up the muscle growing process. Finally, make sure you allow each muscle time to recover from the previous workout. If a particular muscle is still sore then give it more time to recover before you train it again. Your muscle growth takes place while you are RECOVERING from each workout and not DURING each workout.
Good luck.
February 24th, 2010 at 1:49 am
you gotta work out hard every other day for minimum of 3-4 months before you really notice anything but once you do notice, you wont wanna stop lifting.
References :
February 24th, 2010 at 2:17 am
I was once a skinny kid and had a really hard time gaining weight. I didn’t have anyone to advise me so I had to learn the hard way. After many years of hard work, at my peak fitness I weighed 190 at 5′6" and had a body fat under 6 %. Take my advice so that you can make progress faster than I did.
1. Don’t waste your money on supplements. Instead spend it on buying high quality food.
2. Eat at least 5 meals each day and never miss a meal. If you have to choose between missing a meal and missing a workout…skip the workout.
3. To calculate how many calories you need multiply your current weight by 17-18. This will keep you in a positive calorie balance and allow you to gain muscle on a steady basis without adding too much (if any) body fat.
4. Multiply your body weight by 1.5 to calculate how many grams of protein you need each day.
5. Train heavy each workout (no more than 8 reps per set).
6. Every 5 weeks take a recovery week where you train with lighter weights for 20 reps per set.
7. Train with only compound exercises (utilizing more than one joint and muscle group) and avoid isolation exercises. For example, Do squats, leg presses and lunges for your legs and spend little to no time doing leg extensions. Or do shoulder presses instead of lateral raises for you shoulders. Get it?
8. Give yourself time. You can’t speed up the muscle growing process. Finally, make sure you allow each muscle time to recover from the previous workout. If a particular muscle is still sore then give it more time to recover before you train it again. Your muscle growth takes place while you are RECOVERING from each workout and not DURING each workout.
Good luck.
References :
http://www.fitnesszonept.com
http://www.fitnessdiet.info