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Like they said, diet. I was 5'9" and 138 when I graduated HS, 145 at age 22, I planned to hit 175 and maintain that, but within 9 months of serious eating, sleeping and training I was 218 without gear (went from 6% to 9%BF) . I must have consumed on average 6000 cals/day.
Food
milk
yogurt
cheese
beef
fish
peanut butter
good MRP (or wgt gainer)
oatmeal
rice
potato
Sleep
8 hours a night and a 1 hour nap if you can
BASIC COMPOUND TRAINING-Quick and Heavy
squats
leg press
deads
chins (pullups, IMO, are more biceps than anything)
bent rows
shrugs
bench
dips
military press
upright rows
barebell curls
hammer curls
skull crusher
pressdowns
Save your energy elsewhere. Delay gratification for a while and you should get some good results.
__________________
rugger@ziplip.com
Owner www.anabolicscience.com
anasci::fitness evolves
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