13 WANT TO GAIN MUSCLE FAST?!


Question: 13 WANT TO GAIN MUSCLE FAST.?
DIET + EXERCISE

OVER 3 MONTHS

CURRENT BODY STATS:


WEIGHT:


GOAL STATS 39KG


WEIGHT: 50KG





Im 13 And skinny Want to Gain Some Muscle Fast



Im just a bit above average height for my age but i am really friken skinny.
all my friends are starting to get big but im really skinny and weak :(


I want to gain some muscle
like im 13 and i guess my hormones are starting to surge so i think gaining muscle should be easy with the right diet, exercise and a little help.



so der u c im a stick lol so i kinda made a exercise plan but i got one big problem i don't have a gym nearby and the only equipment i have is a pair of 8kg dumbbleells.

Heres my plan:

DIET:
Breakfast: Nutri -grain Cereal, Toast, Milk
Snack: a 275g of potato chips
Lunch: pizza or pasta or sandwich
Pre - Workout meal: 3 eggs toast and a milk shake
PostWorkout: RAPID MUSCLE PROTEIN SHAKE and maybe a cold drink
Dinner: Rost lamb or chicken or pasta or something like that

I HAVE A REALLY IMPORTANT QUESTION AS WELL
SHOULD I HAVE PROTEIN SHAKE BEFORE OR AFTER WORKOUT.?

Sleep time: 9 - 10 Hours Approx.

Exercise:
Well i play Soccer
so there i do mostly Cardio workout and stretches and some squats

Exercise: 4 Times A week 2 Hours
55 Squats
180 Sit ups
100 Push ups
120 Bisep Curls
100 Crunches
20 hammer curls
20 Around The Worlds
20 Alternate Incline Dumbbell Curls
10Tate Press
10Straight-Arm Dumbbell Pullover
10Standing Inner-Biceps Cur

IM TRYING TO TRAIN ALL MY MUSCLES
BIESPS, TRISEPS, SHOULDERS, ABS, LEGS, CHEST, BACK. QUADS AND STUFF BISEPS A LITTLE MORE ;)

soo yeah thats me thats it
plz help :)Health Question & Answer


Answers:
Hi
Here are 7 simple secrets on how to grow muscles fast:

1. Consume more calories than you burn: this is the first thing you need to do. Yes, you will gain some fat, but if you want to see massive jumps in muscularity, consuming many calories every day is an absolute must.
2. Get rid of "bad foods": Empty your fridge of sodas, juices, bacon, pepperoni, ice cream and practically anything that contains sugar or sodium. Sugar and sodium are your enemies. If you leave them there sooner or later you will yield to temptation.
3. Eat the right foods:
* Eggs and egg whites in particular (they are an excellent source of protein).
* Cheese and especially cottage cheese (it is low in saturated fat).
* Turkey and chicken (they are also rich in proteins).
* Extra virgin olive oil (it's loaded with antioxidants).
* Salmon and especially wild salmon (it contains omega-3 fatty acids).
* Lean red meat such as beef (it contains B vitamins, iron and zinc).
* Milk (it can provide your body with calcium and protect your bones during hard workouts).
4. Eat every 2-3 hours: You should be eating decent size meals to promote muscle gain. Taking only 1-2 meals a day can actually make your muscles smaller.
5. Don't forget stretching: Stretching can help you minimize injury and maximize performance.
6. Get enough sleep: Growth hormone is produced during sleep, so try to get at least 6-8 hours of rest every night.
7. Make your body produce more testosterone: Testosterone stimulates protein synthesis and causes muscle growth. You can control your testosterone levels through your diet, at least to some degree.Health Question & Answer

for your dumbbells workout , i suggest you do it slow and steady .
you should be feeling the stretch .

i do have abs which pretty COOL !
i work them out by doing somekind of situps .
but at 45 degrees instead and staying there for 3secs .
i do 3 sets 20 times .
it might help cause it helped me !
((:Health Question & Answer

If you can do 100 freakin pushups in a row there's no way you could do it 4 times a week, that's redicule. A workout of that magnitude applies that you rest for a week all in ITSELF. Are you keeping your back straight and how fast do you go up.? (go up slow, jerking your body isn't a pushup)
If you do 120 bicep curls, either you're doing them incorrectly or you need a heavier weight. Not even the best trainers do 120 curls with lightweight to gain muscle.
Planking is the only ab workout that's worked for me. That and just along with the pushups. Crunches just doesn't seem to cut it.

If you're doing everything right, which would be unnatural to not even need rest one of the days, then I would say you're strong enough, and your growth plate has probably already been shattered! :)Health Question & Answer

lol forgive me if i missed something in there cause i didnt read it all but yeah u can gain muscle BUT it will be hard at your age...optimum time to start is 16 unless u wouldnt mind risking stunting your growth (hight wise) but yes definately a protien shake when u finish a workout...lotsss of carbs and protein (carbs give u the size and calories for your muscles to actually grow, protein are the building blocks..) more so than protien to gain muslce mass quick so eat lots of both. and lift heavy say 8 reps a set and do about 4 sets each muslce (up it later if u stop getting sore and up the weight as well) 6 reps at max-out really helps to get u big quick but u might start putting on some fat as well. but yeah thats it in a nutshell........oh yeah and one more thing....certain exercises get ur whole body bigger quicker...the big muscles like legs, chest and back...work hard on these and u'll chunk up

hope it helps. peaceHealth Question & Answer

Sorry, you're 13. It's scientifically proven that the human male reaches his physical peak in his mid twenties. That is why professional athletes are so much larger than collegiate athletes. And you, being 13, have a good decade until then. Now don't get me wrong, you can still work out. You will be in good shape, and reasonably strong. But you wont pack on the weight by working out. Its just not going to happen, sorry.

But continue to work out as you feel comfortable. Make it a habit and continue until you are older. Then you will see results which will hopefully turn into a lifelong habit.Health Question & Answer



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