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@Retallion · Last edited by @Retallion on Tue Nov 24, 2009 8:38 pm; edited 1 time in total

Muscle Building Strategies & Food

So I started to realize, I'm a sophomore in high school, I should be working out and staying fit. I do school sports, but I want to do more for my personal benefits and my body. So I just have some basic questions.

Things I already do:
-Wrestling 6/7 Days a week. From 2:00 PM to 5:45 PM.
-Working out on my Bow Flex for about 30-35 minutes with no breaks 5/7 days a week.
-Eating a lot more protein and a more balanced diet. I can't be too specific here, sorry.

What else should I be doing?
What foods should I be eating?

Share your secrets!

Icklorfin

@Retallion

pr334t · Cheater Reputation: 0 Joined: 30 Aug 2008 Posts: 27

you need a cardio exercise like running stairs, treadmill, anything..
your diet should be low in fat such as oatmeal, turkey sandwiches, protein shakes.
Jump roping is used by boxers to lose weight too.

while you're getting your body to a lower % of body fat, you should lift weights, pull ups, push up, work around your body. Cardio is really important.

zackary · Posted: Sun Nov 22, 2009 11:43 pm Post subject:

heres what i do: i go to my tree in my yard.
and lift myself up a branch (with my arms)
about 50 times.
then i go for a walk around my block a few times.
then do the tree thing again.
one more round around the block.
and im done.
it works allright

AverageAzn247 · Posted: Sun Nov 22, 2009 11:45 pm Post subject:

creatine u can get alot of it in fish with protein as a bonus

Zohan · Posted: Mon Nov 23, 2009 4:08 am Post subject:

Get a proper diet. Are you trying bulk? Cut?

Get proper supplements to go with the diet. Multivitamins, fish oil and protein powders are the basics.

Get a gym membership if possible. If its not possible, get a set of free weights.

@Retallion · Posted: Mon Nov 23, 2009 9:16 am Post subject:

Zohan · Posted: Mon Nov 23, 2009 12:43 pm Post subject:

Jorg hi · Posted: Mon Nov 23, 2009 6:25 pm Post subject:

You guys make me laugh. All it takes is medical knowledge and you can get incredibly strong in a short amount of time.

Easy & Fast method:
Follow this (Weight*10) calorie diet for 1 week:
*Spinach 20%
*Protein 60%
*Milk/Vitamin D drink 20%

Definitions:
MLF(sorry...) - Maximum lifting weight
MES - Muscular energy stores
FTMF - Fast Twitch Muscle Fibers
STMF - Slow Twitch Muscle Fibers

1.Do as many possible repetitions at your MLF.
2.Take 1 to 5 minute Break.
3.Repeat (1 & 2) as many times possible until you've given up.
4.Eat &/ Rest

The reason why you eat exactly after you've worked out is to refuel your MES to tip top shape and to allow body to continue burning calories after the exercise.

Many people would say to consume lots of calories(protein), but right now you need to stimulate your FTMF. These fibers are responsible for performing high speed short duration exercises and they are generally larger in diameter than STMF. The truth, believe it or not, Vitamin D is a steroid! Don't be afraid, they do not produce the same side effects as other steroids because they promote bone growth.

After your first week you should have your FTMF's stimulated and in response your STMF's will be temporarily reduced.

Now that your body is used to heavy lifting because it has more FTMF you should eat a 2000-2800cal diet and lift as much as you want.

NooksCranny · Posted: Tue Nov 24, 2009 11:23 pm Post subject:

wow i found that ^ post helpful. Thanks

AverageAzn247 · Posted: Wed Nov 25, 2009 1:29 am Post subject:

Zohan · Posted: Wed Nov 25, 2009 1:51 am Post subject:

Jorg hi · Posted: Wed Nov 25, 2009 9:58 am Post subject:

If your an idiot that wants to abuse steroids, let me make this clear.

Steroid Abuse causes permanent erectile dysfunction.