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Attempt to bulk up
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Eat foods high in Protein and foods low in fat. Workout at least 5 days a week. High weight plus low reps = bulk, Low weight plus high reps = toning. Eat past your amount of calories your suppose to have a day. Lets say your suppose to have at least 2400 normally. Then you should probably have another 250-300 calories a day. Hope this helps! 
If you're skinny eat big, train heavy, sleep well.
If you're chubby eat big, train heavy sleep well.
If you're huge eat big, train heavy, sleep well.
How much do you weigh if you're not going to be tracking your macros you won't know if you're hitting them.
If you're chubby eat big, train heavy sleep well.
If you're huge eat big, train heavy, sleep well.
How much do you weigh if you're not going to be tracking your macros you won't know if you're hitting them.
I've been trying to do this aswell, and i went and got a pullup/chinup bar to put on my doorframe. ive been doing alot every other day and pushups the days when im not using it and my chest, biceps, back and tri's are also getting bigger. i would suggest doing that since im assuming your a starter like me?
Work, and don't stop doing what you are trying to do.. Get bigger. It will hurt, you will want to quit but the hard part is telling your body no. Keep moving, I found that playing pick up basketball is a good workout but it still needs more. Hit the weight room and do some reps what ever you are comfortable at.. The more it burns the better, like I said dont stop. Pushups will also help cut your arms and build muscle, try adding on 5 more pushups a day.. 5 months ago I was doing 20 pushups at a time and struggling, now I am doing 50 like its nothing. If you have something you do a lot, make it fun ad do a rep of push ups everytime i do this when i smoke... It helps youd be suprised.. Typed this on my iphone ggnore
You all are idiots, let me sift through this broscience
Beginners benefit more from doing a full body split where they workout ~3 times a week.
Reps don't determine if you are bulking or cutting and the word toning is a farce.
If you're chubby or really fat body recomposition is a better route.
Push ups are a shit exercise. He should be doing compound exercises i.e. bench press. They don't cut your arms either, you can't spot reduce fat - not to mention they are a chest exercise and only slightly work your shoulders/triceps. Your biceps aren't hit at all.
Pretty sure every meal contains these 3 essential macronutrients
Continent said:Eat foods high in Protein and foods low in fat. Workout at least 5 days a week. High weight plus low reps = bulk, Low weight plus high reps = toning. Eat past your amount of calories your suppose to have a day. Lets say your suppose to have at least 2400 normally. Then you should probably have another 250-300 calories a day. Hope this helps!
Beginners benefit more from doing a full body split where they workout ~3 times a week.
Reps don't determine if you are bulking or cutting and the word toning is a farce.
Tyrant said:
If you're chubby or really fat body recomposition is a better route.
Gore said:
Push ups are a shit exercise. He should be doing compound exercises i.e. bench press. They don't cut your arms either, you can't spot reduce fat - not to mention they are a chest exercise and only slightly work your shoulders/triceps. Your biceps aren't hit at all.
JRGraffix said:
Pretty sure every meal contains these 3 essential macronutrients
