Anabolic window, myth or true?

can you guys help me?

I want a 3 days per week workout routine

Okay. First are you trying to gain muscle or tone up. And what areas do you want to improve the most ?

gain muscle, and hmm arms and pecs!

n i want everything

Okay. Well I need height and weight so I can calculate how much you need to eat put on the muscle.

Im going back to the gym here in a few days. Im determined to strengthen up and tone my arms and chest. I want my upper body to be firm and strong so that I look good for the summertime...

Height: 1.73 cm
weight: 61 kg

im 19

How often were you going before ?

aww. it's okay.
go here. they'll have exactly what you need for a meal plan
http://scoobysworkshop.com/accurate-calorie-calculator/

as far as a 3 day schedule use
use this http://forum.bodybuilding.com/showthread.php?t=4195843

thanks!

Help an overweight guy here weighing 245 lbs. I really dont know how to lose weight and I want to be fit any ideas? Im petrified going to the gym alone and i dunno what to do Really need help with control and everything.

Eat less + exercise, if you want to lose weight that's what you have to do.

I went full out for like the 1st time today, and I've had a huge lunch and 2 full dinners and now my stomach is STILL growling for more. This is ridiculous. If this is what it takes to grain weight, I'mma stay skinny idc

Just discipline yourself to do it. Watch when you get buff you'll like it.

Mad I'm leaving school and my meal plan. I could easily put on another 15-20 pounds in a few months and be closer to where I want with no effort but there's no rush I guess.

I'm trying to gain muscles, and it is SO HARD to work out I start out nicely, but at the end it is the most horrible thing when you don't have energy to do a machine How do you overcome this lack of energy?
I know that if I do lighter weights, then I won't gain muscles, only stamina (right?)
Pushing limits is the worst I feel so spent and weak
I try to do around 70 pounds on machines

bump to the new page. I hope someone will answer how to overcome tiredness

And you only gain muscles when you push your limits and get sore next day, right?
I feel like many times I'm shaking trying to work a machine very hard, but don't get sore next day

Soreness doesn't equal you pushing yourself. I only get sore if it's been awhile since I lifted last.

And in general free weights>>>>>machines

Gaining muscles is combination of eating enough and lifting.

This or when I change my workout routine.

@Blue Jeans, make sure you're eating right 20-30ish minutes before a workout. Also, it's best not to do cardio before strength training, as it more heavily drains your glycogen stores than vice versa (and can explain why you're so exhausted). Lastly, if you're shaking or struggling to move the weight, you probably do have to go lighter. At the very least, you should be able to do a few sets of 6-8 reps with proper form if you're pushing yourself on heavy weight (10-12, sometimes 15 or 20 for longer sets of more manageable weight). Drop sets are another instance in which you'll be using comparatively fairly light weight, etc. Hope some of this helps!