Sport Help getting in shape.

[jaxjoker32]

Hey guys im new to the forum. and new to this whole "lifestyle" im 19 Years old 130lbs i use to play for 3 Travel hocky teams in florida about 4 Years ago and was in very good shape. Sense then i have been going to school and working. i smoked cigs when i stoped playing hockey for 4 Years and just now decided to quit and the only way that helps me is being active and eating good. i could really use some advice on some basic ways to just tone up a little. and maybe a good diet plan. i have really fast motab VERY i can eat all day

Thanks ahead of time for the help guys!!!

 

[swans05]

this is lazy but i'm at work so...

training



eating

 

[Trainer Lynn]

From the pic it seems like you should focus on weight training and eating a caloric surplus. Doing those things will add some nice lean muscle on you. You'll still be a smaller framed guy... but you'll have some nice definition.

Adding some lean muscle mass will naturally lower your body fat. Eat 5-7 times per day. Each meal should have a carb and a protein source. Since you have a "fast metabolism" it is doubly important to eat so often. Try eating every 2-3 hours.

The only way to build muscle is to hit the weights and eat more calories than you need. to determine how many calories you need to MAINTAIN your current weight. Add 250 calories to get your muscle building total.

Hope that helps a bit.