Bodybuilding.com - youngkam's BodySpace: BodyAnswers

What is the one tip you would give somebody who is just getting started?

if you are planning on gaining mass
1.you have to eat clean and healthy. if you are at a restaurant like golden caral,ryans,or olive garden you can eat lots of protein, carbs, and some fats
2.get atleast 8-10 hours of sleep if you dont you will not gain as much as you want.
3.never over train, it is best to train 3 days a week (monday, wednesday,and friday) tuesday and thursday could be a rest.
4.supplements are also great to take if you are 13-14 years old, i recommend you to take cytogainer, this will put some mass on you, probably like 4-7 pounds depending on how much you buy and take, the 2lb is supose to help you put that much weight on you,drink lots of water,For example if you are 130lbs drink 72oz,if you are 140lbs drink 80oz and so on.
5.weight gain schedule for those that are trying to gain weight
on workout day
sunday-do what ever,eat what ever
monday-eat breakfast(1 to 1/2 cup of oatmeal or grits, 2-3 eggs,1 banana,8oz of orange juice,then 16 oz of water) 2 hours later is the 2nd meal(4 scoops of cytogainer,1 banana,then 16 oz of water)
30min-1hour later
lunch(1 chicken brest,1 cup of brown rice, and some vegetables,with 2(16)0z of water) one hour and a half later
4th meal(fresh fruits or a fruit salad, drink 16oz of water wiithe the salad or fruit)1-2hour later
5th meal(4 scoops of cytogainer 1 banana or any fruit and 16 0z of water) 30min-1hour
start working out train chest and back
bench press 3sets 6-8reps
incline bench press 3sets 6-8 reps
dumbell flyes 3sets 6-8 reps
pushups 3sets until failure
decline bench press 3sets 6-8reps
dead lift 3sets 6-8reps
wide grip chin-up 3sets 6-8reps
1-2 hours later
dinner(chicken brest,fish,steak,broccoli,bake potato,maybe a salad topped with 4 boiled eggs,1/2 of letuce, 1 tamato, 1 cucumber,and 6oz of boneless skinless chicken brest cut up in the salad,then use just a little bit of dressing in my salad, so after the meal i would shower then i would eat 1or2 peanutbutter sandwiches then i would chill for 30 minutes then lay down. i promise you will gain alot of weight using my brother routine
same meal but different workout
wednesday legs,calves, and arms
squats 3sets 6-8 reps
lunges 3sets 6-8reps
calve tip toe raise 3sets and 12reps
leg press 3sets 6-8reps if not run or cycle for 10 mins
barbell curls 3sets 10reps
close grip chin-ups 3sets 6reps
concentration curl 3sets 10-12 reps
hammercurls 3sets 10-15reps
and finally friday shoulder and
dumbbell shoulder press
upright row
front raise
do this for on the first 4 weeks you will start to me explosive results fast on the secon month you should have gained about 12-15pounds of muscle. you have to be taking cytogainer for it to work

if you are planning on gaining mass
1.you have to eat clean and healthy. if you are at a restaurant like golden caral,ryans,or olive garden you can eat lots of protein, carbs, and some fats
2.get atle...more