Food (muscles, weight)

[govnar]

I have 14 years and 3 months. As I want to build muscles I'm very thin.
Can someone make a list of food (nutrition) a week, what should i eat while I training (crunches etc... ) at home. I dont want to use proteins, I'm young to do use them.
So I want to get muscles and get on weight, too. If I have muscles I will be heavier?
Banan and milk is natural protein, isn't it?
So a list or something I would really enjoy....


Thanks :D

[Elysium]

Puberty for Boys :arrow: Sports and Fitness

[mrmee]

Ya, banana and milk do have a lot of protein. And try venison (deer steak)

[govnar]

Anyone else?
I really want to get on weight :/

[KimuraWannabe116]

If you want to get built in muscle, you have to start off light. Maybe doing some push-ups to build your upper body strength, and doing cardio workouts, such as jogging/running, which will help get the blood in your body running. If you have a pull up bar, you should try to do as many as you can. Overtime you can add more reps/sets to these workouts. After sometime, you will notice a difference in terms of your physical capability. Then you can move on to lifting, and all that good stuff.

As in terms of your diet, I am unaware of what type of diet you maintain, though, if your diet consist of healthy foods i.e. grains, fruits, vegetables, meat etc. then your good to go. If you are going to try to build in muscle later on, then you would have to, up the calories so you are getting the proper nutrition and energy that is associated to your workouts.

Also, if you want to get bigger in muscle, it also depends on your genetics. You can only get so big and strong before it is almost impossible, (without the usage of substances) to get any bigger. So don't think you will become "the next Arnold Schwarzenegger" because that is not likely to happen.

Just take is easy at first, and then add on as you go on.

[Shailene]

you do want to eat lots of protein - milk and bananas are a good start, but you'll want to have lots of meat, fish, and eggs

[govnar]

I don't want to become new Arnold, he used setreoids and that shit...
Just want to get on weight and to build up muscles for high school :)

Thanks for replies :D

[Ignuzo]

Well to build up muscle protein is essential and milk is indeed a good source but milk is a ver y controverse product. so i would recommend that you eat plenty of meat and fish (specialy white meat --> lower fat content) specially after your training session. after training eating carbs is also very important so do eat stuff like rice and bread... bananas are good mainly because of the magnesium and potassium that dont grow muscle but makes it work. I dont want to get into to much detail but just make sure you have a nice breakfast and eat immediatly after training like 30min after tops. As for exercises, start with some running and then some general exercises like, abs, push ups basicaly anything that uses your own weight. just google it and youll find pleanty of ideas. and of course, you ll gain weight when you start to get more muscle ;)