Starting bringing a shaker of water + BCAA powder to drink during my work outs. It's good for retaining muscle and is supposed to help you recover quicker and give you energy. We'll see how it goes. Shoulders today
Okay so I started working out a month ago. I'm 5'9 (175 cm) and weigh 57kg (125 lbs). I thought that it was good to eat as little as possible, and that made me lose weight and become even skinnier. I need to find a way to gain muscles and be able to see them as much as possible. I want to be able to see my abs, biceps and pectorals. I only go to the gym 2 times a week though.
Anyone can recommend me a diet (calories, protein, food), how I should work out and perhaps if I should do like an hour of exercising at home.
Oh and how does smoking affect weight and muscles?
Okay so I started working out a month ago. I'm 5'9 (175 cm) and weigh 57kg (125 lbs). I thought that it was good to eat as little as possible, and that made me lose weight and become even skinnier. I need to find a way to gain muscles and be able to see them as much as possible. I want to be able to see my abs, biceps and pectorals. I only go to the gym 2 times a week though.
Anyone can recommend me a diet (calories, protein, food), how I should work out and perhaps if I should do like an hour of exercising at home.
Oh and how does smoking affect weight and muscles?
If you're looking to add muscle and definition to your body then you need to incorporate some strength training into your routines. Unless you're exercising at home then 2 trips to the gym a week isn't enough.
What exactly do you do at the gym? If you're only going twice a week then I'm guessing you work your upper and lower body at the same time. And there's usually nothing wrong with that but if you're doing intense workouts then your muscles will need time to recover and that's why alot of people have things like arm day, leg day, chest/back day etc so they can still get their workouts in each day while allowing the other muscles to rest and recover.
As for gaining weight you basically just need to eat alot of protein. Things like eggs, salmon, poultry, lean beefs, tuna etc. Vegetables are also good for that and so are healthy fats like peanut butter and avocados. A few carbs are okay too like sweet potatoes, brown rice, oatmeal, whole grain bread etc.
