Best way to be thick strong muscular quick?!
Question: Best way to be thick strong muscular quick!?
eating and exersize plans to make me really strong thick and mucular quick, what should i eat, how much should i eat, how often should i eat, (i dont wana be skinny, but i want really big musclues) what exersizes!.!.!.how long, how many!.!.!. i want big hude muscles, the only thing!.!.!.its hard for me to eat and exersize at the same time, it makes my stomach nausious, but maybe i need to just do it anyways!? and how much water shuld i drink!.!.!. i dont want to hurt myself really bad!.!.!.how do i kno when to stop, do i ned to expirence pain, how do i kno if its bad, cuz ive had pretty bad pain a few days after exersizing pretty hard, and idk is that how i shuold always feel!.!.!.plz help!.!.!.thanksWww@Answer-Health@Com
Answers:
minimum 1 gram of protein per pound of your body weight per day ie: if you weigh 110 lbs, then 110 grams of protein a day, spread throughout the day!. Proteins ARE the building block for muscle, without adequate amounts, you will never gain muscle, or get any stronger!.
Maximum of 100-150 carbs a day, with one loading day (300-400 carbs) every fourth day
4 to 6 small meals a day with at least two of them protein shakes, one immediately when you wake up, and on immediately following workout!. These are the two times of the day when your body is most receptive to nutrients, and MUST have protein intake, no exceptions!.
The best sources of protein in terms of biological value and leanness are chicken, turkey, fish, and eggs!. When eating eggs, be sure to not exceed one yolk per day, 4 yolks per week!. You can hardboil them and peel the whites (each white has @ 3 grams of protein)
Stay away from high glyceamic carbs (white rice, breads, etc!.)
All legumes are good, and brown rice as well!. Of course try to get in a 3-4 vegetable and fruit serving per day
Take a multivitamin everyday, drink at least 2 liters of water a day if you can help it!.
As far as the weight lifting, there are many, many different exercises that target all muscle groups!.
Rule number 1 to increase muscle gains and to prevent overuse and fatigue:
Work only 1-2 muscle groups in a single day
here is an example of a weekly routine that is typical of body builders
Day 1: Chest and triceps
Day 2: Legs
Day 3: Rest
Day 4: Abs/obliques and Shoulders
Day 5: Back and Biceps
Day 6 and 7: Rest
Rest and NOT overworking your muscle groups is the MOST important step to building muscle and strength, and still maintaining a normal life!. Soreness is typical, as lifting weights essential is the process of tearing and rebuilding muscle fibers!. I recommend starting light on your weights and see how you feel the next few days, and increase your weight accordingly!. The first few months of weight training is usually spent trying to find the appropriate weight your body can handle, so you can maximize your workouts without injuring yourself!.
As far as how many sets and reps to do on each exercise will vary depending on who you ask, a typical exercise might look like this:
lets say you are doing a bench press!.
do 10 warm up reps of light weight to get the blood flowing!. Then wait a couple minutes, increase the weight and do 10 more!. wait a couple of minutes, increase the weight a little more, then do 8, increase the weight a little more, then do 6!. The idea is that by the time you do your
very last rep, you should be struggling to finish it!. Thats how most people gauge what their weight ranges are!. Like I said, this is the most time consuming part, figuring what your weight ranges are and adjusting them accordingly, it can take weeks even months to find a good balance!.
Try to keep the time of day you workout consistent!. Studies show that weight training in the evening, produces more muscle mass than doing it in the morning!.
Finally, be sure to get minimum 8 hours sleep a night!.
This should get you started!.
Remember, the best way to get a heads up on which exercises produce the best results is to search the web, or to ask other people who work out!. It's Always best to consult your physician before taking any supplements or subjecting yourself to any periods of weight training!.Www@Answer-Health@Com
Maximum of 100-150 carbs a day, with one loading day (300-400 carbs) every fourth day
4 to 6 small meals a day with at least two of them protein shakes, one immediately when you wake up, and on immediately following workout!. These are the two times of the day when your body is most receptive to nutrients, and MUST have protein intake, no exceptions!.
The best sources of protein in terms of biological value and leanness are chicken, turkey, fish, and eggs!. When eating eggs, be sure to not exceed one yolk per day, 4 yolks per week!. You can hardboil them and peel the whites (each white has @ 3 grams of protein)
Stay away from high glyceamic carbs (white rice, breads, etc!.)
All legumes are good, and brown rice as well!. Of course try to get in a 3-4 vegetable and fruit serving per day
Take a multivitamin everyday, drink at least 2 liters of water a day if you can help it!.
As far as the weight lifting, there are many, many different exercises that target all muscle groups!.
Rule number 1 to increase muscle gains and to prevent overuse and fatigue:
Work only 1-2 muscle groups in a single day
here is an example of a weekly routine that is typical of body builders
Day 1: Chest and triceps
Day 2: Legs
Day 3: Rest
Day 4: Abs/obliques and Shoulders
Day 5: Back and Biceps
Day 6 and 7: Rest
Rest and NOT overworking your muscle groups is the MOST important step to building muscle and strength, and still maintaining a normal life!. Soreness is typical, as lifting weights essential is the process of tearing and rebuilding muscle fibers!. I recommend starting light on your weights and see how you feel the next few days, and increase your weight accordingly!. The first few months of weight training is usually spent trying to find the appropriate weight your body can handle, so you can maximize your workouts without injuring yourself!.
As far as how many sets and reps to do on each exercise will vary depending on who you ask, a typical exercise might look like this:
lets say you are doing a bench press!.
do 10 warm up reps of light weight to get the blood flowing!. Then wait a couple minutes, increase the weight and do 10 more!. wait a couple of minutes, increase the weight a little more, then do 8, increase the weight a little more, then do 6!. The idea is that by the time you do your
very last rep, you should be struggling to finish it!. Thats how most people gauge what their weight ranges are!. Like I said, this is the most time consuming part, figuring what your weight ranges are and adjusting them accordingly, it can take weeks even months to find a good balance!.
Try to keep the time of day you workout consistent!. Studies show that weight training in the evening, produces more muscle mass than doing it in the morning!.
Finally, be sure to get minimum 8 hours sleep a night!.
This should get you started!.
Remember, the best way to get a heads up on which exercises produce the best results is to search the web, or to ask other people who work out!. It's Always best to consult your physician before taking any supplements or subjecting yourself to any periods of weight training!.Www@Answer-Health@Com
That question would take me forever to answer!. Best idea is to learn your nutrition, and make a 4 day split working out intense 1 hour each day!. Get enough sleep, and learn your ideal PCF ratios and macro intakes to start!. If you are staying with the 4 hours/days a week you should crush yourself at the gym because you won't overtrain as long as you are only training each part once a week (assuming correct food and sleep)!.Www@Answer-Health@Com
My field is in fashion, as a result many people ask me how they can slim down!. My answer is always the same: good diet and exercise!. But I found this great product (all natural) which I think helps a lot in the process (it's really good for detox, you'll feel much healthier)!. I recommend you check this website
http://www!.easy-diet-fun-now!.us , they have a free trial and you only pay $4!.95 shipping and handling!. Good luck!Www@Answer-Health@Com
http://www!.easy-diet-fun-now!.us , they have a free trial and you only pay $4!.95 shipping and handling!. Good luck!Www@Answer-Health@Com
eat a lot of proteinWww@Answer-Health@Com