hey, im 15, 16 in a few months but im only 112 lbs i need some help gaining weight/muscle for soccer next year , i dont eat some meats /eggs due to illness i have dumbells at home and access to 2 gyms , help would be appriciated greatly. btw im 5'10 height.
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I need some help
- Thread starter iwanttochange
- Start date
helpp........
Yeh that pretty much gets it in a nutshell.
You need to consume more calories than you burn during the day, and also eat a high level of protein. As you cant eat meat or eggs, maybe try some peanut butter? Some nuts?
A pint of milk is 17g of protein, that works great for me, but i also use protein shakes.
A really cheap shake, can be found from my protein, type it in on google, it should come up.
Really cheap, and really good stuff!
You need to consume more calories than you burn during the day, and also eat a high level of protein. As you cant eat meat or eggs, maybe try some peanut butter? Some nuts?
A pint of milk is 17g of protein, that works great for me, but i also use protein shakes.
A really cheap shake, can be found from my protein, type it in on google, it should come up.
Really cheap, and really good stuff!
Look at starting out with a whole body weights routine 3 times a week working on large compound movements such as bench press, squats, bent over rows, deadlifts, clean and press etc. If your new to training try to find someone who knows what their doing to show you the correct techniques. And as everyone has said make sure you get your diet in check with plenty of protein.
What does your daily intake of food look like? (post a list)
To build muscle your going to need to eat 3k-3.5k calories a day and lift heavy.
How often are you willing to visit the gym?
i dont eat much per day to be honest. some days are better than others. i usualy just do exercises with my dumbells at home.
i start with
30 elevated pushups
20-30 dumbell swings
20-30 bicep curls
30 shrugs
20 elevated pushups
lunges with weights
split squat jumps
ect.
im sorry its 2:15 am im tired so im not gonna be able to write them all down perfectly. i use around 20-25 lbs per dumbell i can do 30 when im really pumped. my right arm is quite a bit stronger than my left due to basketball loll. thanks for the help guys. if any of you could write down a sample menu or something i would be very grateful.. i really dont know what to eat :S i heard legumes are good.
btw in the 2 months or so since i posted this i havent gained any weight.