ok thank you both, i do have a couple questions though. misterhaper the exercises you gave me, do i do them every day or every other day, im really new to all this. i didnt know it took all this to just get some muscles.
im not saying im a child but from what my mom says is i shouldnt have to change my food habits to eating only chicken and fish, becuase im a very picky eater, the only things i eat are chicken, steak, tacos, sometimes spigetti, enchiladas, and hamburgers, i thinks thats about it, so what exactly should i take out of my special foods i eat, and seriously i really only eat these things
oh and by the way i dont go to the gym or anything, i have a weight bench at my house so what are the best things i can do for fast results[/quote]
Every other day. In most program the muscles requires around 2 days rest (altrough there is few exceptions, in some programs the muscles only require 1 day and in other programs it requires 4 days etc). But a fullbody-workout everyother day, with focus on all the big lifts, is a good way, if not the best way, to go as a beginner and when you become more advanced you might consider a split.
First of all, you gotta realise that almost nobody knows shit about what weight-lifting and growing is all about. Almost everybody is full of shit, and if you keep listening to it they will drag you down. You have to stand by yourself and educate yourself in this, and just close the ears to almost everything most gym-rats, parents, friends etc. say.
Second of all, you don’t have to eat only chicken and fish. The most important thing is to just eat healthy and get a good amount of proteins (from the daily food, and if that isn’t enough, then from additional powder) and calories and healthy fat.
Count your calories and macro-nutrients, and try to get hold of a program like mine - it is really a relief to use. Maybe some englishmen in here knows such a program. You probably already know what’s healthy; oatmeal, meat, eggs, milk, dark bread, corns, vegetables etc. You can still drink a cola etc, just don’t do it as much as your friends. Remember, they don’t want to get big and mean and lean.
Go the the gym. It is the best thing you can ever do to yourself. They got all the things you need: a squat-rack, lots of plates, dumbbells, quality benches etc. Even if there is 10 miles to the nearest center, man it up and go there everyother day.
This was my results after 9 months of training (altrough it is crappy quality) but sadly I haven’t always been able to follow my own advice, but I am trying very hard to do so.