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[silent1029]

yeah, i've posted this before but, everything wasn't really clear. all people said was to eat and lift but that isn't really specific lol. i know protein and stuff but for a 16 yr old that goes to school for 7 hrs a day from 6:30 AM - 2:30 PM i can't always do some of the stuff recommended. i have access to a gym and i have whey protein.

[Gurre]

make sure you have a good and balanced diet, no fast food or candy or other types of crap. Oh, and there's no shortcut to muscles worth taking, just train trian train. No excuses, just train

[silent1029]

thx Gurre. could u give me some suggestions so next time parents go to grocery i can tell them exactly what to get diet wise? also what about for reps and sets etc? thanks again

[Gurre]

3-4 sets of 8-10 reps to develop the existing mass (to get strong but not puffy). Then 2 times a week 3 sets, 3-5 reps with heavy weights to build some mass.

As for food goes, veggies are great. Loads of veggies, chicken, meat, milk, eggs... sallad... you get the idea. Stay away from condiments such as ketchup and food that's processed. Nothing half ready... that's never good. I like to cook so that's no problem for me anyway...

[silent1029]

kk. thanks =)

[jdizzle2300]

What kind of equipment do you have access to?I can help you from there.

[silent1029]

well at my house i have bench, dumbbells, curling bar, and i have a gym membership.

[jdizzle2300]

You have a gym membership?Perfect.Here's what i did to bulk up:I drink a protein shake before and after i work out.Im not sure how many calories you're taking in but add 300-500 calories to that a day and makes sure its from lean meats and not sugar and junk food.you may also want to invest in creatine,but you don't have to.As far as working out,work on the basic movements such as squats,bench press,power cleans,shoulder press,etc.they work more muscle than say dumbbell curls which just work the biceps so they build more muscle.Let me know how that works for you.

[Asa87]

everyone always says loads of protein, yea thats true but don't forget carbs, i think they are just as vital when bulking, eat wholemeal bread chicken sandwhiches, dry (not salted) nuts if you want a snack, peanut butter is full of all the right fats, tuna sandwhiches, wholegrain rice and pasta dishes. there are some healthy food options with protein and carbs.

[jdizzle2300]

Yeah I almost forgot all abiut that lol.Carbs give you energy and help you bulk up but dont eat a whole buch of them.Stick with 2-2.5 grams of carbs per pound of lean bodyweight

[GrappleorWrestle]

Well it all depends on what you are trying to do with your routine. Are you wanting to lose weight? Are you wanting to stay the same weight/being constant and gain muscle? Or do you want to gain bulk and then go for muscle? There's quite a few opportunities.

Whey Protein is not to be used to lose weight. It helps you stay constant and good for muscle building.

Light weight, high reps for endurance training.

High weight, low reps for strength training. Look into super sets for this.

Remember a well planned and executed weight training program will also help to increase your flexibility.

[silent1029]

im going for bulk then go for muscle

[GrappleorWrestle]

What's your diet like? Are you just eating more or are you taking a weight gainer?

[silent1029]

yeah im trying to eat a lot more actually. i take whey protein after every workout but someone told me that i should be taking it everyday like twice a day? is that healthy? and should i buy a weight gainer?

[jdizzle2300]

I've been taking it before and after my workiouts for years,and ive had no problem.As far as the weight gainer,watch out for high sugar or youll just be putting on fat.