How hard would be to get bulky ? I’m a girl ?!?
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I’m 15 years old and I want to have a great muscular body ! Yeah, and don’t tell me to not do this because I’m pretty determined to gain muscle rather than being on diets and weight loss . So guys, what would you advice me about this ? What should I eat ? Oh, and are there some other facts which I should now about muscle gaining, being a teen girl ? Please give answers and thank ya all !!!!!
Tagged with: diets • muscular body • teen girl • weight loss
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Well one thing you have to keep in mind is that you can’t follow an adult’s weight lifting program because your body is still young.
You can lift weights alright, you just need to take it easy for a year or two.
Usually to get big you want to lift heavy (for you ) weights few times and not small weights lots of times.
That said, find a good gym in your area, talk with the instructor and be clear that you want to get BIG, and be ready for some drastic changes in your diet.
You’ll need to eat 5 or more meals a day, stop eating fast and junk food like hamburgers with tons of mayonaise and ketchup and filthy stuff like that, no sneak bars like mars, twix, kitkat, no sweet beverages like coke fanta sprite, no cakes and pastry or syrups in fact you should not add sugar to anything at all, ever.
You should eat bread, pasta, rice, if they are wholeweat products that’s better.
Eat lots of veggies of all colors not just green but purple red yelow etc.
One or two fruits serving per day, remember, fruit has lots of sugar it’s good for you but you don’t want to eat too much of it.
Eat proteins from red meat once or twice a week max, and try to make sure you buy the one that’s tested for not having hormones or antibiotics. The best is horse or donkey meat as usually they are not bred for food so they are fed good stuff and live a healthier life, but if you can’t find that try to get the leanest cuts and cook it on a pan so that the fat goes away.
Try not to eat too much chicken and turkey, again once or twice a week max.
Ham is a good source of protein too, but get the country kind (country ham) basically just seasoned salt pork, looks dark in color and not pink. You need to take away the fat though.
Eat fish like tuna and mackerel and salmon, but remember to get rid of the oil or water they are in.
You can eat a lot of eggs as long as you throw away the red part (the yolk) which contains some fats and cholesterol, the white is like 99.9% protein.
When you cook you should use only extra virgin olive oil and eat as little butter as you can.
Don’t drink too much milk, one or two glasses max, but you ca neat a lot of white yoghurt (and with no sugar).
A great idea for breakfast is a big cup of yoghurt with muesli or integral cereals.
Then you could eat some fruit an hour or two later, and even a sandwich after you digested the fruit.
The best moment for eating is the morning because it will wake up your body and you will be more active and burn more calories doing the same stuff and feel better.
On the other hand don’t eat too much before going to sleep because you won’t be doing anything! Just eat proteins if you just had your training because that’s the best moment to eat protein but don’t stuff yourself full close to bedtime.
Eat carbohydrates (pasta bread rice etc) at lunch but remember not to eat too much before training, you should have digested already to be at your best in the gym.
I suggest you eat fruit and veggies separated from the main meals as the fibre content in them will slow your digestion down and you don’t want that.
Veggies have no calories so you can eat as much as you want whenever you want as long as you don’t add oil or sauces.
After you come back from the gym you should eat proteins and a little bit of carbohydrates, and for dinner just go with something very light like a soup and some bread and later on some veggies maybe before you go to bed.
Also remember you should drink a lot of water as it helps with everything, if you don’t drink enough you will lift less in the gym.
You can have a couple of glasses of something like gatorade or powerade before the gym to make sure you have all the minerals you need.
If you feel like you need a break from healthy food, and want something good to "break the rules", get pizza and ice cream, they are not so bad as long as you eat them like, once a week.
Sleep is also important, you need to sleep a lot and at the right time, which means going to bed early (9-11 PM, depends at what time you need to get up really). Make sure you get about 7:30 hours of sleep every day and when you wake up you should feel good rested and full of energy. And hungry of course, drink some water and then eat right away! Never skip breakfast.
Since you are a girl you probably won’t need to buy protein powder since you won’t get as big as a guy and the reason for this is that guys naturally have 20 times more testosterone than you, so compared to you it’s like they are doping, as many female bodybuilders you see in the ads do.
Protein powder is also used when you eat so little that you couldn’t possibly eat enough protein because the diet you are on is too strict, so think about a 120 kg bodybuilder that is dieting for a competition and eating less than you.
You might find Creatine useful in moderate quantities, it will give a little bit of volume to your muscles and help you train a little bit more.
Remember that you don’t want to get too lean