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I want to tone my abs and bulk up some. I’m 18 and weigh around 152 lbs. I was wondering what would be a good 3 day a week routine for accomplishing these goals? and what should my diet consist of?

bis and back and abs
tris and chest and abs
shoulders and legs and abs

try to eat as healthy as you can. consume a little more too.

I want to do this because i play soccer and i want to get into competitive boxing but i want to maintain my weight as much as posible.

Do loads of reps with little weight.

Ok im small already, so i don’t need to lose weight, I just want upper body strength. Also I need to strengthen my legs I need really tough leg exercises (not using weights for either type of exercise)
I also have an 8 pk already

Hi.

Well, you could go to the site below. There’s actually a page specifically for people that do not have workout equipment.

Definitely give it a look. I think it’ll help you out.

There’s a little reading involved, so dedicate a little time, and read through everything.

Good Luck.

I want to build a lot of muscle but develop a six-pack/beach body as well. I can’t afford a personal trainer or find any reputable information. Are there any recommended websites for creating personal work out plans?

Building muscle and toning are very different. In order to build muscle, you need to turn fat into muscle. Try a high protein, low carb diet complemented by a weight lifting regiment with higher weight (be careful not to over-do it thought!) and lower reps.

To tone, you can do the inverse (lower weight with more reps) or you can do dip exercises on parallel bars. I prefer dips since I’m using my own body weight as resistance.

Here are some resources on dips:

http://www.wonderhowto.com/how-to/video/how-to-do-hanging-dip-exercises-254692/

http://www.livestrong.com/video/2765-do-bench-dip-exercises/

And here is the dip bar I own:

http://www.ultimatebodypress.com/

I like this one because of its portability and ease of use.

Hope this was helpful!

I have an ankle with screws in it and I can’t work out as hard as I want to. I want to build upper body strength and get my legs back into running shape. I am very skinny right now so I don’t need to lose weight.

consult a professional trainer at your local gym to assess your goals.

Every bodybuilder and fitness enthusiast knows that you must eat enough protein for muscle growth. Without the amino acids of protein, your muscles cannot grow no matter how hard and often you train your. Protein is the building block of muscles and there are no other nutrients to substitute protein for muscle growth.

It is recommended that if you want to grow and build muscle mass, the rule is to eat one gram of protein per pound of your body weight per day. That is a lot of protein which many people cannot get in their normal dietary meals and protein supplementation is often necessary. Without eating enough protein, all your muscle building training in the gym will be futile. Such a waste isn’t it?

So when is the best time to eat protein to optimize muscle growth? How and which type of protein should you eat to get spectacular muscular growth?

•Eat protein first thing in the morning – After a good night’s sleep, your body is in a catabolic state. That means your body is burning your muscle for energy since your glycogen store is low. So eat quickly digestible protein such as whey protein the first thing in the morning even before you brush your teeth to prevent your muscle wasting away or catabolism.

•Eat protein between your meals – To keep protein flowing in your bloodstream so as to feed your muscles continuously throughout the day, take casein protein in between your meals. Casein protein is slow to digest and as such will continuously release protein into your bloodstream to feed your muscles for many hours in between your meals. In this way, your muscles will be constantly receiving protein throughout the day.

•Protein before/after gym workout – It is a known fact that eating fast to digest protein such as whey protein before your workout will promote muscle growth as your muscles are being fed as you training to build muscles. Then take whey protein again after your workout along with some carbohydrates to repair your muscle cells after you have damaged them during your workout.

•Protein before bed – Since you will be going without food for many hours when you sleep and muscle building is at its optimum when you sleep, you must encourage your muscle to grow by eating casein protein before you sleep. As casein protein is slow to digest, it will continuously feed your muscles for as long as seven hours when you sleep and thus encouraging your muscles to build and grow.

So now that you know when is the best time to eat protein and to encourage building muscles, follow these tips and see your muscles growing like you have never seen before.

Chris Chew
http://www.articlesbase.com/health-articles/when-is-best-time-to-eat-protein-for-building-musclesmuscle-growth-16172.html

like what are the most effective workouts and the most effective routines and i guess if their is anything i should add to my diet or any supplments i should take to increase muscle mass

i know the answer. But, it’s a long one, so i’ll give you the short. THis is what i’ve done personally.

First, i studied a LOT. Mainly from BodyBuilding.com. Not that i want to look like a bodybuilder, but there is a LOT of info there.. so read read read.

There are several simple things you need to build real mass:

1.) Rest
2.) Food
3.) Lift Heavy

To expand on that… Rest.. this is not just about sleeping 8 hours at night, this is also about not hitting each muscle group too often. MOST, and i repeat, MOST people get this wrong wrong wrong… they hit (for example) chest every monday, or worse, they hit chest 2 or 3 times per week! don’t do that unless you are on steriods (which i do not recommend). Most routines that are modeled after pro bodybuilders or other athletes will lead to over training for this very reason… so if you are natural, try to hit each muscle group only once every 7 to 9 days. I highly recommend a 5 day split 2 days on 2 days off. This order is what i do: Legs, Chest, Back, Shoulders, Arms. Repeat. Example (day 1 legs, day 2 chest, day 3 off, day 4 off, day 5 back….etc)

For food, all i can say is you need 2 things to grow (an excess of calories (approx 500 above maintenance). And, most importantly you need proper pre and post workout nutrition. I recommend you read the below article by Alan Aragon, a nutritionist and personal trainer.
I mix Whey, Dextrose and Maltodextrin + creatine and glutamine.

http://forum.bodybuilding.com/showthread.php?t=272067