Food, Muscle and fittness

[sonic]

Hi I am trying to train alot more lately but I dont have much knowledge on how to "get buff" other then be persistant but dont overdo it. I was hoping maybe I could give you my average week and you could tell me how I could improve my fittness. (I am only 16 btw)

First of all I try to eat healthy, lots of fruit/vegetables and not much fast food. however I have a major sweet tooth and have a hard time resisting candy. I have heard somewhere that protien really helps with muscle so maybe it would be wise to eat more foods with it?

for training I go to karate 3 times a week at about 2 1/2 hours each class. I also have gym at school everyday and work out every night at home for differing amounts of time (usually about 1 hour - 3 hours)

gennerally at home I do a 45 minute jog, followed by sit ups/pushups and Sanchin training (Sanchin is our main kata). I make sure to steatch well first. I am also going to get a bag and some small weights soon.

I know rest is important to so I try to take sundays off, as well as getting 10 hours sleep. (though some of that is during math class )

anyways kudos if you read this whole thing. If you could give me any advice I would really appritiate it.

[b3n]

What you eat definetly plays a part. Eat lots of high protein foods.

i.e: eggs, milk, bread, meats, soy etc..

Have a look at this website: http://lowcarbdiets.about.com/od/whattoeat/a/highproteinfood.htm

Your workout schedule looks pretty good.

[koreankiwi]

Hi,

I agree with b3n, my husabnd and I have almost finished a 3 month training program which follows similar advice. If by "getting buff" you mean better muscle definition we were advised to increase our protein intake ( we were told that the ideal should be 1g of protein per kg of body weight). This was to aid dropping body fat.

We have followed a 6 day program alternating between cardio days and weight training days. Massive increase in protein ( we mostly now eat lean chicken and fish ), followed by a rest day were we are allowed to eat as we pleased ( but not to excess).

It has worked for us as we have dropped nearly 8% body fat though our weight has remiained the same.

We completed this program though under supervised nutrionists and trainers so if you are are able, ask you physical education teachers at school, they may be able to give you more specific advice or a local gym.

Best of luck

[rayjag]

Check out my reply at the bottom of 'Need some advice.'

Here is the link:

http://www.karateforums.com/need-some-advice-vt31032.html

RJ