I know its a tough question but i want to increase both my muscle size/tone and build a lot of power, could you include what supplements to take as well is possible! I can work out 3-4 days a week
Im 18, male, 5 foot 10, 80kg (12.5 stone) and roughly 20% body fat
Thanks alot in advance!!
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weight lift, and jog in place for 30 minutes
a gorrilla eats bananas and horses eat hay, they dont take supplements..and you will never have half of their strenght..so go vegan..the diet a human is suppose to eat..and lift heavy weight with you upper body and heavier weight with you lower..but if you can do 100 sit ups and 100 push up and 100 body weight squats..dont go into a weight room..lift yourself first..then your joints will be strong enough to lift weight.. http://www.flat-six-pack-exercise.com
Eat like a monster, try to get 40% protein, 40% carbs and 20% fat, 5-7 meals daily. Lift heavy 8-12 reps for mass.
Some good supplements are weight gainers, protein powders, glutamine, creatine, BCAA’s, and NO.
And for the love of god don’t listen to the person above me who say’s to go vegan, you need to eat TONS of meat, I eat a whole 6 pound chicken, and a pound of steak everyday
Anabolic steroids..
Stick with the 6-10 rep range, doing 3-4 sets of each exercise. Go for the big compound movements like squats, deads, bench, shoulder press, rows, & cleans (if your gym allows them). Squats, deads, & cleans are incredible power builders. You could alternate with a 5×5 to work on pure strength.
Get your diet in line. Like Mike said 40/40/20 is a good ratio. Make sure you’re about 500 calories over your maintenance intake (about 2500-2800 for your size). You should easily get 1g of protein per pound of body weight that way. And yes, get it from chicken, turkey, fish, & lean steak.
Other than maybe whey protein, skip the supplements. Creatine could be used at 18, but definitely is not necessary. Anything else is either pure marketing garbage or provides minimal benefit for the price.
Have you tried hte Lil Jack workout? http://www.youtube.com/watch?v=TKCGe2Ezris