Any ideas on how to bulk up?

[FangedBeast]

That helps a lot actually. You're going to want a lean protein diet the . Grilled chicken will be your new best friend for the next two months. Eat it as much as possible.

You don't want to get fat and then burn it off, that will cause your metabolism to slow way down when you're older. When you gain fat from lifting it should only be because you're taking in excess protein and carbs.

As for what carbs to eat I like to eat two servings of brown rice before I lift.

Amino acids assist in boosting energy, aiding in protein synthesis, burning fat, and boosting muscle gains while depleting your lactic acid levels to let you work harder.

At the very least take an amino acid supplement and a Nitric Ocide Pre-workout booster. Neither have any bad side effects and won't cause you to become jacked, they'll just help you workout harder and more efficiently. I take NO boosters even while I tone to help my muscles tone more quickly. For your Amino Acids look up BCAA supplements, thy contain all eight amino acids your body needs.

Bulk for just one month if you don't want to become jacked. Then do toning workouts (IE: Cardio + many reps with a light weight).

Keep taking the amino and NO supps throughout your toning, it really helps aid with the muscle repairing process and can define your arms like you'd never dream.

Working out schedule: Sunday, Monday, Rest, Wednesday, Rest, Thursday, Friday, Rest, Saturday, Rest, repeat starting on Monday.

You'll need heavier weights to build muscle. Remember bulking and toning are different. Bulking builds muscle and increases strength while toning defines the muscles and increases muscle endurance.

---------- Post added at 02:47 PM ---------- Previous post was at 02:18 PM ----------



Not necessarily, Creatine does boost results dramatically but OP wants to even his body out. In this case I wouldn't recommend it only because he wants to have definition over bulk

hmm. grilled chicken
oh okay.
i like eat long grain rice every single day for dinner... ;D
hmm. i don't think i'll do enough to weigh out buying amino acids... - seeing as it's for hardcore atheletes/body builders and i am neither...
also, after i bulk up [after a month after you said] - do i still need to take a shit load of protein? also, would i still need to workout loads?
yeah, thanks for clarifying the schedule...
hmm, i have a set of 4.5kg dumbbells and like 2kg dumbbells, i guess i shall use the 2kg for the toning

also, can you suggest any good dumbbell exercises/workouts [without any gym equipment] for like the upper body etc?

working out once a week won'T help

gah, i meant the gym, not working out - since i have a set of dumbbells at home.

I play basketball pretty often and I find myself to be decently muscular. I've never lifted in my life. I'm not saying that you shouldn't go all out with the protein and lifting, I'm just saying that you don't need to go crazy to gain a few pounds.

i'm like naturally skinny doe.

[Lehsyrus]

hmm. grilled chicken
oh okay.
i like eat long grain rice every single day for dinner... ;D
hmm. i don't think i'll do enough to weigh out buying amino acids... - seeing as it's for hardcore atheletes/body builders and i am neither...
also, after i bulk up [after a month after you said] - do i still need to take a shit load of protein? also, would i still need to workout loads?
yeah, thanks for clarifying the schedule...
hmm, i have a set of 4.5kg dumbbells and like 2kg dumbbells, i guess i shall use the 2kg for the toning

also, can you suggest any good dumbbell exercises/workouts [without any gym equipment] for like the upper body etc?


gah, i meant the gym, not working out - since i have a set of dumbbells at home.


i'm like naturally skinny doe.

Remember, while toning you will lose some muscle mass as your burning the excess fat muscle is lost as well. You won't need to overload on protein after your bulking but it is still recommended to keep a high protein diet while toning to minimize the muscle lost. It also helps repair the Type IIa muscle fibers that give the toning results.

For workouts you really just need to do chest flys, curls, and tricep dips, as well do crunches for your core.

[[MPGH]Disturbed]

Along with what Lehsyrus said, lifestyles gym is offering 2 months free for teens (13-18) until August. (sign up July 21st, you will have gym access until September 21st.)

[FangedBeast]

Remember, while toning you will lose some muscle mass as your burning the excess fat muscle is lost as well. You won't need to overload on protein after your bulking but it is still recommended to keep a high protein diet while toning to minimize the muscle lost. It also helps repair the Type IIa muscle fibers that give the toning results.

For workouts you really just need to do chest flys, curls, and tricep dips, as well do crunches for your core.

hmm..
right, so do i resume a normal diet after i have finished toning?
How do i know that i've finished toning?

edit: ffs - i was gonna ask another thing but i've forgotten

Along with what Lehsyrus said, lifestyles gym is offering 2 months free for teens (13-18) until August. (sign up July 21st, you will have gym access until September 21st.)

i live in the UK...

[Lehsyrus]

hmm..
right, so do i resume a normal diet after i have finished toning?
How do i know that i've finished toning?

edit: ffs - i was gonna ask another thing but i've forgotten


i live in the UK...

You can but I recommend eating a healthy diet just to help keep your physique. You'll know your done toning when you look the way you want. Also, don't stop working out when you get your desired look, you still need to maintain your physique
@Disturbed that's actually good to know a buddy of mine who's 17 wanted to hit the gym but wanted to try one out first thanks.

[[MPGH]arunforce]

You might not be able to put on weight easily until your metabolism slows down, it might be extremely hard to keep and retain it until you are 18, just depends.

[FangedBeast]

You can but I recommend eating a healthy diet just to help keep your physique. You'll know your done toning when you look the way you want. Also, don't stop working out when you get your desired look, you still need to maintain your physique
@Disturbed that's actually good to know a buddy of mine who's 17 wanted to hit the gym but wanted to try one out first thanks.

ok.
thanks for everything i'll PM you if i want to know any more workouts/exercises

You might not be able to put on weight easily until your metabolism slows down, it might be extremely hard to keep and retain it until you are 18, just depends.

yeah, my metabolism seems to be fast..

[FangedBeast]

@Lehsyrus

wait, just one mroe thing, do i bulk up before doing weights etc or can i bulk up and workout at the same time?

[Lehsyrus]

@Lehsyrus

wait, just one mroe thing, do i bulk up before doing weights etc or can i bulk up and workout at the same time?

When you bulk up you're going to want to only lift for bulking. Heavy weight, little reps, many sets. When you work on toning you're going to be doing the opposite. Light weight, many reps, few sets

[DєfKOniK]

idk naturally skinny means u need to get fat then work out.

[Lehsyrus]

^^ No, just no.

[FangedBeast]

When you bulk up you're going to want to only lift for bulking. Heavy weight, little reps, many sets. When you work on toning you're going to be doing the opposite. Light weight, many reps, few sets

how much are little reps and many sets?
and why would having little reps and many sets have a difference?

how much would you count:
little reps
many sets
high reps
few sets?

[Stevenom]

Midget.

[SirKinky]

how much are little reps and many sets?
and why would having little reps and many sets have a difference?

how much would you count:
little reps
many sets
high reps
few sets?

When bulking you want to do less reps but many sets. Like 5 reps then rest, 5 reps rest, etc. That's because the Type IIa muscle fibers tear in more places allowing the muscle to rebuild itself to a larger extent. When toning you want to do many reps, but few sets, with a light weight. That's like doing 20 reps each arm with a curl, and only doing 3-4 sets of them. This allows your arms to become more defined by tearing the muscle more towards your joints and the muscle rebuilds itself to fill in where the extra skin on your arm is really adding definition.

By the way I'm Lehsyrus.

[YellowFever]

Bodybuilding.com - Eating To Gain Mass!
^ List of high protein/carb foods there if you scroll down.


Load up on carbs and protein. That's just diet tho