i'm fairly new to bodybuilding and have been on a getting ripped type workout for bout 2 months...but now i need all of you lot to give me your help in the matter of massively putting on muscle. i have been on the net and searched for tonnes loads, and finally came up with a website called putonmuscle.com i too believe in their ways of training and have never looked at machines or steroids.
i'm currently 16...almost 17, and am wanting to gain muscle quickly. i have only one set of dumbells weighing 18 kilos...from argos..
i'm 5 ft 7'' , weights 10 stone.....140 pounds that is, and would say i am fairly athleticly built. my biceps are 13 + 12 inchs...right arm being my biggest, and want to mainly increase my size on these!
please give me any help that u can see is possible....and please remember i don't have tonnes of money for weights or gym. i need cheap, effective methods, ....
please please help me.
p.s i have worked out that i need to eat bout 2400 cals per day....is that bout right for my build and age!?
plus should i get heavier dumbell add ons or save for a home gym!?
THANKS awfully....please personl message me...i'd prefer it.
You will need to add to your home gym...a bench with some weights and a bar will get you started. You need to work on the basic exercises in order to gain solid muscle all over your body. You arms will grow when you make your whole body grow. The exercises that need to be your focus include...
Your diet needs to be as clean as possible most of the time with some cheats now and again when you need it. Proteins are your first priority...steak, eggs, fish, milk, chicken, turkey, etc. Next is carbs...oatmeal, brown rice, whole grain bread, pasta, potatoes, yams, fruits, and veggies.
Protein powders and protein bars can also be good adjuncts to your diet.
I'd have to agree with Gopro, newbies and even people like myself that have been lifting for along time but don't compete get to caught up in all the supplement hype and over analise everything to much for what we really need to be doing.
Right now, all I've been taking is a multi vit, no protein or supps just good clean food high in protein and I'm still seeing gains in strength and size.
If the lad focused primarily on the listed foods (let's pretend his discipline is of a high standard), with the exception of eggs and fish his intake of good fats will be minimal. At a time when his endocrine system is really kicking in with body changes good fat intake is just as important then compared to if he was 30.
Everyone, and mean everyone - lifters or non-lifters, can benefit health-wise from good fats.
A lack of healthy fat intake is one of the reasons society is like it is now.
Or just eat the foods I listed. If you are eating eggs, fish, and red meat...your fats will be taken care of. These are the foods I lived on in my early years...and still do, but back then I never used oils at all and I managed to add TONS of muscle and make myself FAR healthier as well.
If you wish to buy "extras" at some point, go for protein powders, gluatmine, creatine, and some flax or healty oil mix.