[Ektar]

without supplements~

eat lots of protein, and try to do so right after working out. Basically, structure your meals to be after some sort of physical activity (wake up and run in the morning, eat breakfast; do a workout for a muscle group or two, eat lunch; workout related body parts, eat dinner). The sooner the better; if you can have it premade and ready to go immediately, that's fantastic.

it's also better to eat like 5 meals a day but idk I don't have that kind of willpower where I can eat so little as to constitute 5 meals a day.

Workouts should be light weight, high reps to stay slim and build physique. If you're going to a gym then do nothing under 10 reps, and without a gym you may even be better off. Pushups of many kinds and you can do so, so much with just a pair of dumbells.

and uh, this isn't a specific thing but just incase, never workout the same muscle two days in a row - it needs at leeeast 1 day between to recover.


oh, google.com. I'm an asshole.