File :-(, x, )
Anonymous
Hey /fit/ I'm a near-underweigth, comeing to the end of my teens, and I'm a passionate tennis player, I'm lacking the muscle and physique to improve my game further, The picture in this post is my current target, But my low knowledge of work outs and diet needs is stopping me getting there, What should I be doing?

I'll post myself ASAP
>> Anonymous
SQUATZ
DEADLIFTS
BENT-OVER ROWS
BENCH PRESS
OVERHEAD PRESS
>> Anonymous
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
>> Anonymous
OK dude, here's how you get MUSSELZ:

1. Get a gym membership
2. Visit the gym three times a week
3. Focus on working your biceps and back on Monday, triceps and chest on Wednesday, and legs and shoulders on Friday
4. Lift SLOW and lift HEAVY as possible, you should experience muscle failure (where you can't lift any more) after about 6 reps. Do five sets of these if you can

Keep doing this and after about a month you'll see results.

Also, eat a lot of protein-high foods.
>> Anonymous
>>202393
I've been told to focus my meals around pasta/rice with vegtables, is this true?
>> Anonymous
>>202401
Yeah, and also eggs, chicken, etc. Google "high protein foods" for more information.

But try and make sure you LIKE the food you eat. Don't force yourself to eat food you hate just because it has a high protein rate. And feel free to have a "cheat" meal (a junk food meal you'll really enjoy) every week or so.
>> Anonymous
     File :-(, x)
Current me =(
>> Anonymous
>>202403
I've got a big barrel of whey protein in my kitchen, how much of this should I take a day, is there a point where it becomes bad for me if i have alot?
>> Anonymous
>>202405
You look like you have low body fat already, but it might be a good idea to finish off your workout with HIIT - it only takes about 10-15 minutes.

Get on a treadmill and sprint as fast as you can for 25-30 seconds, then fast walk/jog for a minute. Repeat this as many times as you can. HIIT is the #1 way to reduce body fat and therefore make your muscles show.

Any questions?
>> Anonymous
>>202409
I've been doing a 2 mile jog every day(as of 3 days ago), Would you reccommend spriting/walking over jogging?
>> Anonymous
>>202408
You should only really take it after a workout and that's it.
>> Anonymous
>>202410
It depends on what your goals are. If you want to burn excess body fat, do HIIT. If you want to be able to run faster for longer, do long-distance runs.
>> Anonymous
>>202408

about 1.8gram per kilogram bodyweight, and I believe too much protein stress your kidneys
>> Anonymous
>>202411
>>202413
HIIT Does sound very helpfull, the less fat the better, plus it'll make my stomach more defined which never hurt anyone :)
I'll definatly be using it, thanks for bringing it up
>> Anonymous
>>202416
That's the spirit!

Be warned though, HIIT is pretty intense when you're doing it right. You really need to motivate yourself to do it properly.
>> Anonymous
>>202420
How long should I be walking for after the sprint, just until I feel ready enougth to go?
>> Anonymous
>>202425
Sorry, ignore this, found the times in one of your other posts, I've got alot from this thread, thanks alot anon's

Feel free to let it die :)
>> Anonymous
>>202425
Yeah... and that should be no longer than about one minute. If you find yourself walking for longer than two minutes and you still feel like you can't do another sprint burst, then it's time to start your warm-down and call it a day.
>> Anonymous
>>202429
Not anon's, "anon"

I was the only one posting in this thread... lol
>> Anonymous
>>202435
haha, well thanks alot