start to weight food and follow a diet
dont overdo protein, it is important but its not worth overeating unless you are trying to gain weight. Just focus on building strength rather than just muscle at first, doing high reps on stuff you feel semi comfortable lifting. Keep at it too, you will be great :)
you will regret it after 1 year because you will be fed up with eathing healthy shit which is 1000 times harder than actual workout but if you quit now that 1 year was useless
I'm so proud of you! Make sure not to give it up!
just eat as much as you can really. Everything you can eat that isn't super unhealthy
I never followed any strategic eating or anything, i probably am missing out on a lot of gains but I'm still more jacked than most people so have good genetics and do w/e
40-50g of protein is too little, try to aim for at least 1.0-1.5 of protein per KG.
Don't start at a gym. Just eat good unhealthy food - you gotta remember to bulk!
Hm, I've always tried to shoot for 2g protein per kg bodyweight, it's hard, especially while trying to eat max 1800 calories aswell.
Its been around 8 years since i stopped going to the gym and if i say something wrong feel free to point it out. The 3 most important things should be your:
Routine, try plan your traning depending on how often you go to the gym.
Separate big muscle groups with smaller ones, avoid doing things like back and six packs together.
Diet, things like eggs fish poutry oatmeal nuts curb cheese/quark bananas are really good besides plain protein shakes. Consume protein before and after training (maybe even during it, someone else could command on it, i never did it but saw plenty of people consuming theit protein shakes during training.
Drink plenty of water
And know when to rest dont
Don't bother. You will never make it. You will never be a girl. You cant fix ugly with gym. Just give up mate, you were destind to die a virgin dyel
ez you got this, idk if ur trying to bulk up or not, but I think you should. go on a 200-400 calorie lean bulk, try and get 1 gram of protein per body weight. Okay but you can't give up on the gym. there probably isn't a need for the cardio you are doing. just focus on weight training, try to go at least 5 times a week. you can probably do a PPL split and you will do great. progressive overload should be an important part of ur weightlifting so you can keep pushing your body and get bigger. honestly I would begin taking creatine, take 5 grams a day, everyday, don't miss a day. I wouldn't worry much about supplements right now, but look into pre workouts and protein powders. i got you if you need any help
Full body workouts 3 times a week with a focus on compound exercises. Bench press, military press, squats, dead lifts, pull ups. You should eat 1 gram of protein per pound of body weight, so that would be around 150g per day for you. If you can't get all of that from normal food then you can drink whey protein. Good luck, feel free to ask me more questions.
I started going to the gym 2 years ago and its the best desicion I have ever made. I'm in way better shape both physical and mentally than I was before.
Good luck and dont quit 💪💪
Make sure to have less protein than your weight in KG because too much protein can be harmful. Also, keep going to gym! If you lose motivation then force yourself and having a friend / family member that also goes to gym is very beneficial because you can motivate each other.
Make sure to go at least 3 times a week constantly, the results in the gym shows in the LONG term (4-6 months)
With the protein i would say that, if you have an endomorph body, you will not need it, just find a diet that you can follow in the long term without having too much trouble
If you are and ectomorph or an mesomorph, the guys from up there can give you better advices than me
bro just go to gym like 5-6 times a week
have like 165g protein
and eat like 2400cals and see if body weight goes up or down after a week or two and adjust the calories to match your goals
dont trust in this 3times a week, if you rest too much ur gonna suddenly have a day where you start skipping like 3weeks straight
Made an account just to post on this thread.
Disregard the x protein x carb stuff these plebs have been saying.
It's totally irrelevant.
I assume your goal is to look and be fit (not training to get faster/jump higher)
As much as diet goes, just go by your gut. You need to understand the basics, what food is considered sh1t aka has bad nutrition ratios. There is no need for you to weigh or calculate how much protein you need to intake.
But there is 1 key lesson. Protein, carbs and fat all are as important as another. To put it simply,
protein = 1, carbohydrates = 1, fats = 1.
You can just google upperbody/lower body splits and just go from there. Works good for any level gym athlete.
The most stupidest thing beginners do, is calculate every gram of protein/ every calorie they need to intake and go 110% on every gym session. You need to think training as lifetime span, you have to enjoy it, otherwise you will tip the fuck over, or worse yet, implode, ive seen implosions and they are ugly.
Anyways gl with ur trainings bro and wish u all the best
Most important things in your quest for gains are
1. Stimulus - you need to workout at least 3 times per week, most muscle groups take at 48 hours to recover, good program will have you hit same groups more times in single week.
Pick good program which you can stick to, DONT do brosplits - this means splitting body parts into days, for example monday chest, tuesday back, wednesday legs etc because as i said above, this will have you hit those muscles only once per week.
Fullbody 3x a week is best for begginers in terms of gains, you hit every muscle group each workout and its not very time consuming.
PPL-Push Pull Legs is also very nice program, but it takes 5 or 6 days per week in a gym.
Learn about progressive overload, keep track of your progress on a paper or your phone.
When starting new exercise always practice with light weights until you get correct form in!!!
2. Nutrition - Protein is king, eat 1g per pound of your bodyweight, Carbs are fuel, Fats are important for hormone regulation. This is very complex topic best learnt by reading and watching videos from actual experts. Also every body is different, find split that works for you, high carb/low carb/high fat whatever, but you NEED protein! You cant eat too much protein, if you eat more than your body needs you will just piss it out. Also make sure to eat enough calories for your goals, you said you are skinnyfat, which means you can either perform body recomposition - losing fat and gaining muscles at the same time by being in slight caloric deficit with high protein diet and working out or you can just bulk, it mostly depends if you dislike how fat you are how skinny you are.
3. Rest - Muscles grow when you sleep, not enough sleep will cause you to perform worse during training and you will progress more slowly.
Watch Jeremy Ethier on youtube
Use cratine and gain up , it will help you a lot !
I gained a lot of musceles with hardwork and cratine
Plently of good info here.
My advice is, be consistent, you dont need to rush with things. Its a marathon not a sprint, if you decide you want to do it, your whole life will be around that. Not only gym, later on you start doing sports outside etc, you get what I meant.
Good luck, 16 is perfect age to start.
- Learn techniques, always room to improve.
- Train progressively.
- Eat more than you consume (slightly).
- Remember to rest enough.
- Be consistent.
- Everyone is different. Learn your body. It takes time but you will find the best ways for you.
search for "flow" in the gym, etc thing
>Train your core
>The smaller the muscle size, the faster recovery (in general). E.g. You can train your biceps pretty much every day, but if you do deadlifts, take at least 2 days off (or whatever your body requires) between another deadlift session.
>The bigger muscle you train, the more you are stimulating the growth hormone (if you have a busy week - focus on deadlifts, benchpress, squats)
>Track your macros
>Learn the techniques, don't fuck up your back
>You don't need to switch exercises too often. This is a myth from like 70s-80s that people still believe in. You can even do 10 sets of bench press in a single gym session if you like, and then just move on to another part of your body
training at that age doesn'T even matter that much. first u should try to hit ur calories.
only i can help u in kg u need similar to this.
1.8-2g per kilo bodyweight protein
0.8-1g per kilo bodyweight fat
3 to 5 or even 10g per bodyweight in carbs, depending on your goal. i do 3 when i cut and 5 when i bulk
at ur age u should have fix ur calories and macros first. and u will for sure make good progress if u keep going for longer period
Take maybe like 20gr more protein than what you eat atm as starter, build a decent basis basically which is your most important concern right now! If you then plan to really push even further and take the step to advanced, you'll have to up your protein intake obviously and general cals.(weighing your food and doing a real training schedule)
But don't overdo protein for now, there's no need. Just make sure you eat around 2.5k cal to begin with maybe.
Most advices here are good but already further than beginner so yeah, check for yourself!
protein is pretty fucking low dud. But at that age all that matters, is that you stay consistent on the grind. You can make miracle gains just by going to the gym 3 times a week and lift heavy weights at that age. Your endocrine system is not developed yet u can increase your natural testosterone by at least 40-50% by the age of 20 if you keep working out until then.
tbh studies show that when you eat and what doesn't actually make a difference as long as you get the required daily doses of calories (and other shit) so dont stress it
wtf going to gym during covid
Nutrition is the most important thing i think. I struggle with it alot. It all depends on how much you go and what your goal is. I work towards strength/mass so i eat about 100-140 g every day.