| You need to be hitting a good 3000+ good cals a day to gain any muscle, forget about cardio for the time because your young and it's easy to strip bf at our age! you need atleast 160grams of protein a day so get yourself a decent protein powder such as Muscle milk because you'll probably struggle eating that much protein... also get some Meal replacments! When it comes to training just have a look around the board as there are many examples of diet programs.. |