File :-(, x, )
Anonymous
Greetings and salutations, gentlemen.

First and foremost, I am underage, so I am awaiting my b&.

I really, really want to gain muscle, or at least get a toned body. Unfortunately, I have no money for the local gym, which puts weight lifting out of the question, and school and such means I have very little time for running or any other sort of intense cardio workout other than my daily Tae Kwon Do class (which I assume is very good cardio work), although I do bike from school just about every day, which is around 3 miles. I know absolutely nothing about proper dieting or calorie counting or other good stuff like that.

So, basically, my questions are:

A) What are some exercises to gain muscle or get free weights, seeing as how I can't afford a gym or weights? (in b4 pushups)

B) Is Tae Kwon Do a good cardio workout, and how do I really maximize the time I spend biking to get the best benefit?

C) Could you guys give me a basic overview on how I would go about making a good meal plan for myself? I don't think a shitload of Ramen a day is helping too much, but at least it's not Super Size Me.

Thanks, /fit/!
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>> Anonymous
bump
>> Anonymous
Eat 2,500 calories a day, minimum.

eat 1 gram of protein to each lb of bodyweight, minimum.

garage sales trading post etc, get free weights and a bench.

Squats, deadlifts, rows, bench, cleans, snatches, shrugs, curls, overhead pressing, chinups if you've got a bar around and you'll be a beast in no time.

I'm aware mentioning 2 isolation exercises among the big compounds is odd, but shrugs imo are worth it, just because the traps add such a RAWR factor to a physique, and curlz4da gurlz, he's a young'n.
>> Anonymous
>>58924
wait, 2,500? jesus, that sounds like a fucking lot. Also, where the hell am I going to get 150 grams of protein without becoming a gigolo?

also, this trading post thing seems to be Australia only.

Thanks for the advice, though
>> Anonymous
i wouldn't concentrate too much on cardio if you're trying to gain. to get the fastest gains you should always consume for calories than you expend. so doing cardio will only benefit you if you eat more calories to balance what you lose for all that cardio.

squats, leg press, deadlifts, pull-ups, curls, bench, incline bench, rows, dips, skull-crushers.

do not try to cut fat at the same time you try to gain muscle mass, it's counterproductive. you want to bulk first so you can gain faster, and cut fat with cardio after you've reached your goal. you will also be prone to weakening when you try to cut fat, because cutting fat means burning more calories than you expend.

eat a high protein meal within an hour of every workout (or invest in some whey protein mix and make a shake), sleep a lot, and you'll get big in no time.
>> Anonymous
well, ebay then:P

I can't believe you don't have a trading post, ausfags ftw.

2,500 aint much, it's just 5 healthy sized meals. personally I get a third of my calorie intake just from drinking milk. 2litres a day, of the brand I drink is around 800 calories (aswell as 100 grams of protein)

The calcium, I like to think, will give me wolverine bones, but we'll see how that one plays out in future ><
>> Anonymous
lol 2500 is nothing. you should be eating at least 3000 if you plan to grow much.
>> Anonymous
>>58931
really? damn, i guess I have to set priorities then. I would like to lose some weight (10-20 lbs), but if I have to choose between losing weight and gaining muscle, I guess I'll have to think about it.

those workouts involve weights? I have no weights, nor do I have the money for them.

Thanks a bunch, though

>>58933
5 meals?! 2 liters of milk?! Goddamn, you fucking lumberjack! Also, EBay costs dinero, which I am a little strapped for.

I guess my main question now is to determine if I want to slim down or bulk up. For what I do, I need to be able to have endurance to run, jump, throw, and all that jazz for a long time, but I also want to be a motherfucking beast enough to hit hard, whether punching, kicking, or just being a linebacker.

Decisions, decisions.