Ok i’m currently underweight I weigh 117 lbs now I use to be otherweight, then I lost weight now am skinny, my goal is to be MUSCLE and fit. Heres my new diet plan to build muscles including my work out
Breakfast: 2 weetabix, banana (brown bread)
(glass of milk) instead of glass of milk can have protein shakes
Snack 1: Chicken sandwich or ham sandwich
Lunch: chicken Sandwiches (brown bread, 2 chicken slices)
Snack 2: Orange and a yogurt
Dinner: No more than 700!, no less than 300 calories, contain protein and vegetables and carbs
Snack 3: Glass of Milk (semi skimmed)
Workout days and am not looking to do cardio as it keeps losing weight for me. I do weight lifting 3 times a week for 40 mins lifting 9kg in each arm. Plus im only doing this till April 2011 as ill be 16 and ill be hitting the gym and may have different diet So is this a good diet plan to build muscles if not what should i include? Or what should I add more calories etc. Plus I only drink 4l of water a day and a glass of milk No sodas, no crisps no fryed food. I do have an odd chocolate but in moderation
oh in breakfast I didn’t mean to add *brown bread*
Well, when i bend my leg at a right angle, [90 degrees] It starts hurting below my knee on teh tibia bone. I’ve had it for a few weeks, And i still keep playing sport. I try to drink 1pint + milk a day. Do you think its a muscle problem or my actual bone. Im worried that i might lose my leg over it. Is it serious.
Thank you in advance for the help
Well, when i bend my leg at a right angle, [90 degrees] It starts hurting below my knee on teh tibia bone. I’ve had it for a few weeks, And i still keep playing sport. I try to drink 1pint + milk a day. Do you think its a muscle problem or my actual bone. Im worried that i might lose my leg over it. Is it serious.
Thank you in advance for the help
Also i have been doing alot more exercise and currently classes are obese. But have been running for a while.
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Your too young to build serious muscle mass. If you do too much heavy weights before 18 it will stunt your height. Light weights is fine but this will tone you rather than build big muscle. To build big muscle you would need to be doing far highter weight on your arms and all the rest of the muscle groups. I do 53.5KG bench presses and 24KG dumbells on the arms just as an example of the weight needed for increasing muscle mass
you should go to doctors immediately.
Hello,
The key to putting on muscle is not how long you spend in the gym but what foods you are eating. You could go to the gym for 2 hours every day but if you are not getting the muscle building nutrients, drinking plenty of fluids and getting sufficient rest then your efforts will be wasted.
Your nutrition is fairly clean which will stop you putting on fat, but you need to take in more calories to build up your body. Aim to take in 20 – 25grams of protein every two hours and generally eat six small meals a day to keep your muscles continually fueled. I would go for a daily calorie intake of about 3000 a day to start with and increase every week until you start gaining 1 pound of lean muscle a week.
With regards to your work out, if you want to put on muscle mass i would recommend that you stick to the basic compound exercises such as squats, deadlifts and bench press and throw in four sets on biceps, triceps and abdominal exercises. Stick to the basics and you will start to notice an increase in size and strength.
I hope this helps.
Stephen Hart
http://www.stephen-hart-online.com/Health-Fitness-and-Well-Being/Fitness2.html
If it’s at the top of the tibia it could be a problem with the meniscus cartilage which lines the top of the bone in the knee joint. You probably need to rest it.