15 years old?? I wish I had started
lifting weights at 15
i am 28 and trained for fitness
competitions for 3 years, lately I just
enjoy lifting weights, eating right and
being active.
I am 5'6 and 115, which I am ok with.
(because, honestly...There isn't a 140lb
class for ladies in my level of
competition...Wouldn't mind getting back
the 5lbs. Of muscle i've lost though.Lol
oh well)
it sounds like you have some of the right
ideas. As matt182 mentioned, your body
does need to rest. I know it sounds
impossible to make any gains with working
your muscles once a week--but they do need
time to re-grow.
Set up a program for yourself. This is
mine: 1) back and bicep 2) chest, triceps,
delts. 3)legs. Abs are done twice a
week. And when I was training I broke the
once-a-week rule. One group would be done
twice a week with atleast 2 days in
between. Ie)1 week: 1,2,3,1 2nd week:
2,3,1,2 etc.. With rest days and cardio
inbetween.
This is what worked for me.
As for the supplements I took creatine,
and protein supplements. I couldn't tell
you where I got all my info (specifically)
but I read about splitting the creatine.
I would take half before my work-out and
the other half right after. I also ate
atleast 15g of protein within an hour of
my work-out.
As a girl it is alot harder for me to put
on muscle mass. I would eat alot of
salmon, tuna, egg whites, cottage cheese,
and my protein bars and drinks.But I made
sure I ate good carbs too, this is where
you get your energy from. ***don't leave
out a food group, it's just like lifting
weights, don't leave out a body part.
Sorry matt182, I have to disagree on that
one, I see soooo many guys with great
upper bodies and chicken legs, it looks
ridiculous!!
the program that I followed was strict,
but I enjoyed it at the time, so just have
fun with it, make sure you eat enough and
get your "rest" days in. Good luck!!!