How should I train / feed me?

2021-08-30 12:10:00 WENDY

I am 16 years old in a week, I'm 1.78m tall and weighing 63kg. I go to Gym tomorrow and have the goal of getting muscle mass. However, I do not want to create fat. How do I take care of muscle mass, what do I have to eat and when and how often should I train? (Do I need Supplements?)

Thank you for any helpful answer!


You can not build a muscle mass without putting a bit of fat, unless you stuffed.


  • Calorie surplus
  • 2G protein per kilogram body weight
  • 3 times a week GK plan only on machines
  • Sufficient sleep.

Supplements are not necessary.

Greetings Dayx19


Muscle mass increase but no fat does not work. What you have to do for muscle building (roughly said that topic is very extensive)

Calorie requirement. Add 300-500 calories to this then, so you are in a calorie plus. Without calorie plus no muscle build-up

-protein diet, ca 2g per kg of body weight. Do not forget healthy fats and carbohydrates

-Ganza Body Plan 3 times a week at the beginning

- Obtain the regeneration, say enough food, 7-8h sleep, little stress, as little drugs / alcohol

- continuous Staying, muscle building takes, calculation in muscle building always in months to years, days or weeks you can forget

otherwise just look on YouTube, there are probably 8 billion videos

How should I train / feed me?