Got any advices for me?

V

Volkolak

0
Hello, I'm 17 years old, I weight 56 kilos and got about 175 cm in height, I eat 3000-3500 Kcals a day which most times contains of 60% Carbs and 20% Fat and Protein, I try to consume at least 150g Protein each day and match all the recomended good/bad nutrient intakes. I exercise totally 3-4 hours each day, every day in week. I've been exercising for two years now, and I've been increasing the ammounts to this very day and I still do. Now I do 135 push-ups 4 times a day, 13 minutes wall sit twice a day and 1450 crunches twice a day, I also do some other minor exercises and streachings in the morning and before I go to sleep. I sleep 6-10 hrs a day, and apart form exercise I'm moderately active trought the day. I'm trying to build muscles, get more mass, abs and all the casual stuff people want :) got any advices for me??
 
You have probable reached the peak of what you can achieve with just body weight exercises in terms of muscle growth. You need to either join a gym or buy some barbells/dumbells and start lifting more weight.

Even if for now you wear a bag on your back full of bags of sand, start lifting more weight.
 
Hello,
You are on the way dude, Just have some patients you will see the trance in your body within one year. Do proper workout and have balanced meal...
 
Don't take any of this the wrong way, because I've been where you are, but honestly, scrap everything you're doing exercise-wise and get on a weight program.

"Now I do 135 push-ups 4 times a day, 13 minutes wall sit twice a day and 1450 crunches twice a day"

You aren't going to accomplish anything doing this. Main reason being, even if you are using calisthenics to build muscle, you aren't giving your body a chance to heal. Four times a day is over kill. Four times a week is still too much. I'll give you credit for your drive to be in shape, but if you're honestly trying to build muscle and get bigger, you're going about it the wrong way. Get on a Starting Strength routine and go from there. You sound like you have the right idea of diet, but that routine has to change, man.
 
or a healthy weight loss add some of these foods to your diet each day. Most of them are full of healthy nutrients.

Negative calorie fruits:
apples
cranberries
grapefruit
lemons
mangoes
oranges
pineapple
raspberries
strawberries
tangerines
 
Thanks everyone for the reply, @JustinRVA yea, that's the thing I never really got to understand, I've been exercising this way for two years now, and I couldn't help myself but to do it, sometimes I'd fall asleep without exercising for the second time, and end up waking up at 4-5 am, and couldn't fall asleep again if I didn't do it, the high morale I can see as a blessing but no longer will I do it the wrong way, I'll try to separate the exercises into four days Arms/Abs/Legs/Rest and see how that goes during this summer. Thanks you've made me a huge difference, and if this works out nicely I'll be very glad :) also sorry for my english
 
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