Good day ladies and gentlemen, I am 15 years old and have been doing December / January 2013/2014 r

Good day ladies and gentlemen, I am 15 years old and have been doing December / January 2013/2014 regularly weight training! I am now writing times, like a normal training day (which is Wednesday, Friday, Sunday) ungefhr looks at me: -Aufwrmen. Jogging either on the spot or in the garden several rounds OR ,, normal "cycling (approximately 15 minutes one of two) - 1x as many situps as I create, then Crazy Ivans with 5 Kg namely STZE 3/15 Wh -Continue it comes to the breast: 15 Kg, Butterflys 3 Just sit down, 15 reps . Thereafter Bankdrcken lying on the floor, 4kg on each side, also Stz 3/15 Wh. -now is Lat pulldowns, before the head to the chin, then Lat pulldowns, otherwise sit around behind your head, 3 Stz / 15 Wh, both with 20 Kg -Legs., sitting down on a wooden box. leg extensions, 3 Stz / 15 Wh, now hamstrings while standing with one foot here also Stz 3/15 Wh, both with 10 Kg -Bizeps... Straighten Rcken and fix an arm with the elbow on the thigh and then "Curls" go with 4kg KH re Stz 3/15 Wh -Unterarme:.. Creating wrist at the knee and then the hand with dumbbell (3 kg) up and down move. So now wre a normal training for me to end. I think that the TP is pretty verbesserungswrdig, but wanted to ask what you did for tips before I revise the first also. By the way: I get the bicep curls back pain, I think: The next morning pain, some movements! (From the computer mixology maybe (?) But I'm just sitting in front of it and have a pillow under his back) The weights I lift as good as always from the squat !! Now to me, I am as I said 15 years old, a "asparagus" so slim and I can actually eat as much as I wish-'m not thick. I bring 55 kilos on the scales (size not known, comes soon after). I racking my brain how to manage that with the muscle building mixology diet: I know not when I eat what ('ve searched frequently on the Internet but the pages explain the for adults), but have begun for several months oatmeal / Fleks and bananas (shakes) to take me. I eat for a short time, much less chocolate / Ses than in the past and I speak a little addiction to banana shakes, although but also s are only due to the fructose. I'll also look at where again the terms "carbs" etc. explains all sides. Can someone please PLEASE tell me how I someone my diet so adjusting so that I gain, but will of course not fat? So I read that you need a surplus to build muscle 300kcal (?) Should mixology I first calculate the average of my "daily bread" or just food? And if so, is there a good program or an app for your mobile phone or computer? http://www.muskelbody.info/forum/bod...bau-tipps.html I've read already! I thank you in advance for your answers and please do not scold if I made any mistake, I'm finally (still) new! Many size of Panda!
Hey Panda, mixology welcome to the forum! Here complains about no fault and no one takes you questions bel, to the Forum's mixology partly because. Your training plan is already mixology even a beginning. If I were you dignity still do things differently. Basically: As a beginner your age, a so-called Ganzkrper plan with you 3 times a week (ideally always in between with a day off) all the muscles of your Krpers train is recommended. From what you write, I schliee mixology times, you train at home and have there as a power station at which you are doing lat pulldowns and Butterflies? My recommendation: Read over again the here and by then, if you're not fr can inspire a training plan that consists of exercises where you use only your own body weight berlege (so-called Bodyweight Exercises.). In my view, so you'll get better results than with what you are doing now. Just have a look and tell me what you hltst it. For diet: Many of your age are raring mixology to calculate that they need to eat exactly 2746 kcal to build optimally and to track their diet very meticulous. I think that for a number of reasons, for nonsense. It is true that you need a Kalorienberschuss to build muscle. To achieve that, you have a 15-jhriger "asparagus" eat a lot and a little bit more than that and the right things. Every day much vegetables and some fruit. Carbohydrates from brown rice, whole grains, oatmeal, potatoes, pasta. Lots of egg whites from lean meat, fish, eggs, cottage cheese, cheese and lentils, beans, tofu. Fats from various animal and vegetable sources. Junk food can you as an exception Indulge times, but should not belong to DAILY diet. Einzuschr sugar consumption