Help with nutrition to build muscle.

So I’m a 16 year old boy who would like to build more muscle and as fast as possible. I know it won’t happen overnight but I’d like to start to see pretty big changes in the next few months. I use to work out off and on and I used to be overweight. I lost the weight and then gained it back and then lost it again. This is also my first year of high school so I go to the gym as much as I can but it can be hard sometimes if I have a lot of homework. Lately I’ve been going pretty consistently and I am determined to stick with it this time. I am also a wrestler but wrestling season ended not too long ago so I’d like to gain a bunch of muscle before next season. I would say I still have a bit of fat on me but not a lot as I can still see the outline of my upper abs in the morning or after I just work them out. I also believe that I have gynocomastia so that also can give me the appearance that I have man boobs sometimes. Now lately I’ve been going quite consistently and I do see myself starting to move to heavier weights compared to when I started again around 1-2 months ago. I went from doing 15 pounds on each side on bench press to doing 35 pounds on each side for 10 reps and doing that 4 times. My main reason for writing this is I drink whey protein powder only on days I workout and I heard somewhere that I should be drinking it even in rest days to build muscle as fast as possible. Is this true? I also would like to know what type of foods I should be eating that would also help. Another thing is currently my workout plan is doing chest and biceps one day and doing three exercises for each then doing a few exercises for abs. Then I do back and triceps the next day doing the same reps and sets with abs again then finally on the third day doing legs and shoulders once again doing the same reps and abs again. Does this sound like an effective way of maximizing my muscle growth and a good way to work out? My last question is I know to get abs I need to do cardio to burn off the fat preventing my abs from showing and if I have to do that I will but my concern is that I think I may have some loose skin and if I do it’s nothing major but will building muscle help that loose skin tighten up? Thanks for all the help!

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177049291&goto=newpost
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How To Add Muscle Without Adding Weight To The Bar

Getting strong is cool, but when you want to build muscle, you can be more creative than just loading more plates and lugging heavier dumbbells.

from Bodybuilding News Updates https://www.bodybuilding.com/content/how-to-add-muscle-without-adding-weight-to-the-bar.html
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Advice on progress(Stop losing or build muscle)

Hello guys, was busy so I couldn't update my other post with pictures. This si going to be my current state as of march 30th. I'm about 192-194 so should I stop losing weight or build muscle?


(I attached the pictures)

Attached Images

• IMG_0384.jpg‎ (101.9 KB)
• IMG_0385.jpg‎ (75.1 KB)
• IMG_0386.jpg‎ (76.9 KB)

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177034301&goto=newpost
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High reps if goal is not muscle growth?

I'm [29m] not necessarily interested in big hulking muscles that I know can come from set/rep schemes like 3x12. My goal is mostly aesthetics and specifically just having a lean body and cardio/heart health.

For example, I'd be perfectly happy looking something like Nick Diaz who I know doesn't do anything close to bodybuilding routines. He just wrestles a LOT and trains for triathlons. This is not exactly a hypertrophy program and you can see as a result he's not a big bulky dude.

I'm wondering, if my goal is just to have that kind of lean shredded physique, can I accomplish that by consistently

- Working out every other day.
- Jogging/Sprinting
- 3x20

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177026461&goto=newpost
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Two questions about strength training and muscle size

Hey I just started the gym and I have two questions (sorry if they're really dumb questions).

1. So I want to do strength training and then move on to training that is mainly for muscle size. How long should I work on strength training till I transition? Or can interchangeably do strength training and muscle size training say, every two weeks?



2. For strength training, I've heard you're suppose to do 3-5 reps of 4 sets (please correct me if i'm wrong). Does this mean doing 3-5 reps for EVERY type of exercise for EVERY muscle group? So not just doing 3-5 sets for compound exercises like bench press but also doing 3-5 sets for isolation exercises like tricep cable pulldowns and bicep curls?


Thanks so much for your help!

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Building Muscle with Hypithyroidism

I have been lifting for about 6 months total now, 2 months I was cutting (bad mistake) and the other 4 I have been bulking (350g+ gained per week). I have not noticed any muscle gain, although my lifts have been increasing, except for now in which my bench and ohp have stalled.

I am running all pros.

I am hitting my calorie and macro goals each day.

Could having hypothyroidism affect my muscle gain?

My lifts have gone from (within 3 cycles, 4 months)

10 rep
Squat - 40 - 60kg
Bench - 40 - 45kg (probably back down to 40 as I narrowed my grip)
BOR - 30 - 37.5
OHP - 20 - 25
SLDL

from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177007431&goto=newpost
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Muscle loss

So I’m on a major caloric deficit given a medical injury- I’m on a liquid diet through a tube.

Am I going to lose muscle if I work them out or will my body keep the muscle since I’m using them?

I can’t make gains right now but I can maintain to an extent so I’m wondering if working my muscles will overwork them and I’ll lose them or not??

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