help

[joeneedshelp]

hey guys im joe and im new and im 15 years old and i would like to know a good daily routine step by step(when to eat when to workout when to take protein do i take supplements and everything else) ive done hours of research and found nothing to great thanks.

 

[Bonesaw]

when to eat - eat medium sized meals and space them out 2.5 - 3 hours apart
when to workout - whenever you can, right after school?
when to take protein - right after working out for sure
do i take supplements and everything else - don't take anything yet but protein,multivitamin

 

[joeneedshelp]

thank you sooo much i appreciate it

 

[joeneedshelp]

oh i also want to know what i should do workout wise because my friend thinks we need 2 workout 2 days then off day or the muscle wont build i think that we should just break 1 time a week or none any advice

 

[so1970]

i doupper body every other day lower on opposite days cardio every day one day a week i rest. everyones body is different just find what works for you and stick to it, eventually you'll figure out what works for you. good luck.

 

[Bonesaw]

For starters do mon-wed-fri upper lower upper. then next week lower upper lower. Always alternating. I'm assuming your trying to go from skinny to built?

 

[Spaullba]

To add some stuff to what Bonesaw has said. Try not to be in the gym for more than an hour at a time. Your muscles will only be primed for work and growth for so long, an hour time limit is a pretty good basic rule.

For me an hour normally means ~6-8 exercises depending on what they are. Im not gunna tell you exactly what exercises to do, but keep it simple and straight to the point. Check out the online journals to see some exercises people do. I have one one titled "Sawyer's Journal" that has some workouts I did a few years ago that are geared towards adding muscle and bulking up if that is your goal. Eat good and eat alot too.

EDIT:

Also, you say youre only 15, depending on far along you are from a growth/puberty stand point you may want to change your workouts. I might avoid really heavy weight and compound lifts if you are still growing at a fast rate (could stunt growth). Others would know more about this than me though.

 

[CaptainNapalm]

You've done plenty of research and didn't find anything great? Really? This website alone through reading of stickies alone in the training and diet section would give you more info than you need. It's all here just dig around.

 

[bjg]

lifting would not directly stunt growth...but heavy lifting could cause injury that could stunt growth. so no heavy lifting at 15 ..and most important GOOD FORM.
eat properly ..no junk food ...one protein shake after workout or a good protein filled meal.
3 workouts a week.
a good start would be
Day 1: Chest (9 sets) + shoulders (9sets)+ triceps(6 sets) , day 2: legs (9sets) + abs, day 3: back (9 sets) + biceps 9 sets) + abs
stick a day or two of rest in between , do that for a couple of months.

 

[joeneedshelp]

thanks to everyone who commented i will take everything you all said into account and to bownsaw im 5 7 135lbs so im not skinny but not fat and trying to bulk, and to captain napalm i didnt look on this site for answers untill now i just did searches on google and all results were not that great