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Calorie Intake For Muscle Growth:
#1: Multiply your body weight in pounds by one of the following figures to find your calorie maintenance level:
Sedentary = 14 (little to no exercise)
Lightly Active = 14.5 (light exercise: 1-3 days a week)
Moderately Active = 15 (moderate exercise: 3-5 days a week)
Very Active = 15.5 (intense exercise: 6-7 days a week)
Extremely Active = 16 (intense daily exercise and strenuous physical job)
#2: Add 300 to that number to create a calorie surplus for building muscle.
“10 Teenage Bodybuilding Tips”
Teen Bodybuilding Tip #1: Build For The Long Term
Be patient and recognize right out of the gate that building muscle takes times and isn’t going to happen overnight. You’ll probably be looking at 1-2 years of proper lifting to seriously transform your body. Aim for 1-2 pounds of weight per month and take things slowly.
Teenage Bodybuilding Tip #2: Have A Plan
Do your research and get onto a solid, well rounded bodybuilding program rather than just “winging it” and switching things up every time you enter the gym. Stick to that plan and make strength gains on it for as long as you can rather than constantly “program hopping”.
Teen Bodybuilding Tip #3: Train All Muscles Equally
Don’t make the mistake of over-emphasizing the “showy” muscles like pecs and biceps. Every muscle plays an important role in bringing your physique together and they should all be trained with equal focus.
Teen Bodybuilding Tip #4: Stop “Ego Lifting”
Slinging around super heavy weights with poor form and momentum is not going to get you faster results, and it will increase your chance for injury as well. Learn the proper form for all of your bodybuilding exercises and execute each lift under control using a full ROM.
Teen Bodybuilding Tip #5: Recognize The Importance Of Nutrition
Proper muscle building nutrition is just as important as what you do in the gym. Stick to a diet of primarily minimally processed whole foods, get your fruits/veggies and drink plenty of water. For optimal results, make sure you’re approximately hitting your calorie needs for muscle growth each day and that you’re getting enough protein (0.8g per lb. of body weight).
Teenage Bodybuilding Tip #6: Don’t Over-Emphasize Supplements
Bodybuilding supplements only play a very small role in an overall muscle building program. As a teen bodybuilder, just keep things simple and at the most grab a basic protein powder (though this is still optional) and some creatine monohydrate if you have the $ to spend and want to maximize your gains.
Teen Bodybuilding Tip #7: Don’t Sweat The Small Stuff
Don’t obsess over exact macros or fancy workouts/training techniques. Just focus on getting the fundamentals down and building a good foundation of muscle size and strength first.
Teen Bodybuilding Tip #8: Stop Trying To Get “Shredded”
If you’re still going through puberty, maintaining an ongoing calorie deficit and trying to get “ripped” is not a wise idea since your body needs those nutrients for proper growth. I wouldn’t suggest dropping below 12% body fat and trying to get super lean. Put your primary focus on gaining overall mass and strength instead until you’re finished growing.
Teen Bodybuilding Tip #9: Stay Skeptical
Just because someone has a good physique doesn’t mean the advice they’re giving you is accurate, so always think critically and look for good reasoning behind what you’re told. The bodybuilding and fitness industry is full of misinformation, so get your muscle building advice from a variety of sources and always stay skeptical.
Teen Bodybuilding Tip #10: Have Life Balance
Having bodybuilding as your passion is totally fine, but don’t let it consume your entire life. Proper training and nutrition is pretty straightforward and it doesn’t require you to spend endless hours in the gym or become a slave to your diet. Don’t be the guy who says no to social invitations or completely isolates himself obsessively trying to build muscle. It won’t make you happy and it isn’t necessary in the first place.
P.S. If you found these bodybuilding tips helpful, make sure to get your personalized training, nutrition and supplement plans using my interactive video presentation below: