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tripcodesareforjerks
!3GqYIJ3Obs
working out 101:
go to the gym 3 times a week: monday wednesday and friday (tuesday / thursday / saturday are resting days)
each workout should last around 1 hour not counting warmup times
go for upper body workout one day and legs the other day (like mo: upper, wed: legs, fri: upper, mo: legs etc...)
excercices for Upper body day: bench press incline dumbel press overhead press dips pullups bicep curls
leg day: squatz deadlifts any machine that workes your calves extensive abdominal workout: crunches, side crunches, planches, leg raises etc
Eat chicken, eggs, pasta, fish, shellfish and lean meat. basicly anything that holds lots of protein. Buy shitloads of canned tuna (shit's cheap) for easy protein snack. (you should basicly eat your own bodyweight in LBS as grams: for you that would mean atleast 160 grams of protein every day) Drink LOTS OF WATER and milk (screw non fat milk, whole is the way to go) Dont forget to eat and keep eating, even if you arent hungry. Spread your meals, eat around 5 to 6 times a day and try distribute the protein over those meals.
Sleep alot, its in your sleep your musscles will repair most efficiently, aim for atleast 8-9 hours a day.
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