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help me please :)
i wanna reach my goal.

Tell us more about your self.
 
Hight
Weight
Age
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Goals
 
Current workout routine
Current Nutrtion
Current Supplements
 
by the way.. did you know that  your profile is marked private?

 

alex, you are going to have to be more specific, as absolutely specific as possible, with your goals. you need to sit down and think about exactly what it is you want, whether it be to lose 10 lbs, or gain 15 lbs, or to be able to bench 300 lbs. it is extremely difficult to develop a workout regimen without a goal to work toward, and if you can’t measure progress towards a goal then it saps your motivation.

the first step to achieving results is creating specific and attainable/realistic goals. if you don’t have something in mind that you can focus on and really work toward, you will never follow through or put in the effort that you will once you complete that step.

i’m not trying to discourage you from seeking help, quite the contrary. but in order for you to really make an impact you need to define what it is you want, not just “wanna get ripped”. does ripped entail gaining or losing? etc.

  
I agree with Pete.. You have to figure out your goals before anyone can give you any advice.. Here are somethings to consider……….

Do you want too:
-Gain more muscle and be lean?
-Lose fat only?
-Gain more mass?
-Gain more strength?
 
If so how much:
-What are your goals as far as body fat, weight, strength, lean muscle mass ect….
-In what time frame do you want to accomplish these goals?
-These are all the things you have to consider before anyone can help you…

What are your thoughts?
 

 
  
I agree with Pete.. You have to figure out your goals before anyone can give you any advice.. Here are somethings to consider……….

Do you want too:
-Gain more muscle and be lean?
-Lose fat only?
-Gain more mass?
-Gain more strength?
 
If so how much:
-What are your goals as far as body fat, weight, strength, lean muscle mass ect….
-In what time frame do you want to accomplish these goals?
-These are all the things you have to consider before anyone can help you…

What are your thoughts?
 [/QUOTE]
I want to gain more muscle and become more lean..
I don’t have a specific weight i want to be, i aint too sure how far i want to go yet..
My goal is to get leaner as possible for summer. All i want to know is quick methods of doing this..
 

As far as your diet… I would recommend 6 meals a day
 
-Eat lean protein every meal (chicken, turkey, egg whites, lean beef, lean pork, fish, protein powder, fat free dairy,
 
-Eat healthy carbs:  Breakfast… before you workout and post workout (ex.. oatmeal, yams, quinoa, brown rice, Ezekiel bread, starchy vegetables) have a high glycemic carb post workout (check out the article on muscledog and glycemic index   http://www.muscledog.com/article/view/102/THE_GLYCEMIC_INDEX_PART_TWO#  )
 
-Add more healthy fats: nuts, nut butters avocados, salmon, fish oil, milled flax seed, flax seed oil, olive oil , coconut oil
 
-Eat a slow digesting protein before bed like casein protein powder (optimum nutrition has a great tasting one) or cottage cheese
 
-Limit your carb intake at night ….unless you have a late night workout or practice.
 
-Drink at least a gallon of water a day
 
-Eat at least 3-4 servings of vegetables a day.
 
These are just some tips for your diet..
 
Check out this workout plan
http://www.muscledog.com/forum/STRENGTH_TRAINING_AND_BODYBUILDING_MEN/401/10_SETS_10_-
REPS_GERMAN_VOULUME_TRAININGWORKOUT_SAMPLE#

Check out these fitness calculator to figure out how many calories you should be eating every day and how much protein
http://www.muscledog.com/workout/fitness_calculator#
 

Check out “fetch this muscle” link.. Learn proper form and new exercies
http://www.muscledog.com/fetch_this/view# 
 

Read this article about carb cycling
http://www.muscledog.com/article/view/79/CARB_CYCLING__THE_HOLY_GRAIL#

Do 2-3 High intensity Interval training (HIIT)  cardio sessions per week
Once you have read all this information… feel free to ask any other questions…

thank you so much :D
This sounds like a really good plan but alot of hardwork, i will keep you updated on my results.

Alexsmillin Quote
 
At home i only have dumbells, could you tell what i can do with dumbells for chest, shoulders, triceps, biceps etc..


Alexsmillin…Quote

sometimes i don’t go to the gym and stay at home and work out.

Have you checked out the link “fetch this muscle” on muscle dog??

Check out “fetch this muscle” link.. Learn proper form and new exercies
http://www.muscledog.com/fetch_this/view# 

They have many great exercises with dumbbells and body weight… Just click on any muscle group and look for dumbbell exercises…
 
You can do sooo much with dumbbells…

Legs… Straight leg dead lifts, single leg deadlifts, Alt. Lunges, static lunges, walking lunges, Squats, step ups, dead lifts

Biceps…Bicep curls, hammer curls, incline bicep curls, preacher curls, curls with a twist, single arm curls, alt. bicep curls

Shoulders… Arnold press, military press, lateral raises, front raise, upright rows, single arm lateral, front, or shoulder raise, bent over shoulder raise.

Triceps, Kick backs, over head press, skull crushers, close grip tricep press

Chest… chest press, incline chest press, decline chest press, fly’s..

Back:  Single arm row, bent over row, double arm row, over hand grip bent over row, pull ups, chin ups, dead lifts,
Just to name a few. I highly recommend you

check out Fetch this Muscle” link on muscle dog!!!
 
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It will be VERY hard work, but, it will be well worth it! You always get out of it what you put into it. Ya know? llulko has been an AMAZING online Super Friend and helped you out more than really any othe rforum ont he entire internet would do given how much information you provided. She went above and beyond. I would like to be able to help you out more if you continue to keep us updated on your progress and provide us with more details of your goals and whatnot. You have to have goals as well! They are the driving force for anything great that has ever been done.