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Old 09-22-2013, 02:00 AM   #1 (permalink)
FitDay Member
Join Date: Sep 2013
Posts: 1
Default Need a diet plan to put on weight to gain muscle

Hi am 16 and i weight 9.11 stone and i want to put on weight to gain muscle so i need i good diet to get good results, i go to the gym around 2 to 4 times a week and some times i do around 15min of treadmill,bikes, are rowing machines before doing incline decline bench press using 10kg to 18kg dumbbells and i do 3 to 4 sets with 8 to 11 reps. other stuff i work on is my abs arms legs. I go to a military preparation course so we do a lot of sit-ups press ups pull-ups burpies and running ect.

If any of this helps i can do:
50 press ups in 2min
12 chin ups
84 sit-ups in 2min
mile half time 11.22

waste Around 30 to 38inchs
chest around 35 to 45 inchs
arms 13inchs

just to note: Dont like eggs are hardly any vegetables
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