| just the basics
template for the average person.
by average I mean you just want to gain muscle efficiently this template will outline the basics. once you understand the basics you can make adjustments and additions that is best for you.
DIET: -40% protein 40% carbs 20%fat this is a basic layout. "what kind of protein?" well you should eat: chicken,tuna,eggs,fish,beef are all acceptable basically avoid things like fast food meats and other stuff that's just common since. "what about carbs?" mainly oats, whole grains, starchy vegetables, fruit. "and fat?" most of your fat intake should be from vegetable oils,milk, seeds and nuts. if you don't like those foods there are some alternatives. -"how many calories?" 18 times your bodyweight is a basic, so if you weigh 180lbs that's 3240 calories a day. most people are not exact or even close, a way to help is to write down what your going to eat, how many calories and protein/carbs/fat etc are in each food. -liquids: 1-2 gallons/4-8 Liters of water or milk a day is the basic amount you want(milk is about 90% water). you should eat 6 meals a day spaced out 2-3 houres.
SUPPLEMENTS: (first tier supps) a good multi-vitamin is an absolute MUST and the most important in the supp world, because it is almost impossible for the average lazy person to get all the vitamins & minerals needed for optimal hypertrophy (muscle gain). next on the list is EFA's (essential fatty acids) for much the same reason that it's hard to get in a teen diet, and I'm not talking about pizza grease & steak fat. (second tier supps) -creatine, is an amino acid. It is normally produced in the body from arginine, glycine and methionine. Creatine plays a vital role in cellular energy production as creatinephosphate (phosphocreatine) in regenerating adenosine triphosphate (ATP) in skeletal muscle, it's perfectly safe. -protein powder: this is used for pre/post workout some use it for morning/night as well mainly just for post. (whey) is the one of choice.
those are the 4 main supps I could go on for the rest of my natural born life about third and fourth tier supps like glutamin, L-arginin, ZMA, etc. but I'm just covering the basics o ya the tiers are order of importance. I'm leaving out PH's if you know what those are
WORKOUT PROGRAMS: alot of these exercises have dumbbell-counterparts.
Chest: Parallel bar dips, Bench Press, Incline Press
Legs:Squats (including front squats), tiff-Legged deadlifts, Calf-raises
Back:Bent-over rows, Chins Bent-legged, Deadlifts (also a leg exercise)
Delts:Military press, Lateral raises
Arms:Close-grip bench, press Close-grip chins
you can find fully detailed workouts.
SLEEP: you need 8-10 hours a night, bodybuilders/weightlifters need more than regular people.
BODYTYPES: Ectomorph(skelitor),Mesomorph(heman),Endomorph (fat lizard guy) do a search on the net and you will find more info, this will effect your diet and workout program
CONCLUSION: this isn't thermonuclear science, and you don't need to be an endocrinologist, being perfectly exact is not needed for the average person. If you have further questions search, not just here but others sites like google,altavista,etc. advertisements can say almost anything, so research and find the truth. by.phaledax  | 
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