ok... need lot of help =P

[smewee]

Ok, I really want larger pecs, more defined abs, and large arms. At almost 5'10 im around 140 pounds or so. I realize that I'm rather thin and thats what I hope to change this summer. Honestly right now I'd say that I'm not eating healthy, but not unhealthy. I try to eat a salad twice a week or so. But I really love pasta, certain fish, pizza, fast food maybe 2-3 times a month, and of course sweets sometimes lol. I do run varsity track at my high school. At the high altitude of Colorado, I'm able to run around a 5 min flat mile. Ill be a junior in about a month and a half and by the end of that year I really want more defined muscles. Running keeps me healthy but doesn't give me the abs or pectorals or the upper body strength that I desire. I know that I don't eat healthy enough especially for trying gain muscles. I've heard way too many different things from looking online at what foods I need to eat and when. Also I don't know what exercises I need to do to really to target abs, pecs, and arms. During the offseason of track, I try to run 5 times a week or so for 30 minutes to an hour. Would somebody please tell me what I need to do, eat, and when to do it all exactly to get larger arms, washboard abs, and larger pectorals. I am willing to commit to something if it works. =P

 

[evan]

Check out the weight lifting 101 thread in the weightlifting forum and the nutrition 101 thread in the nutrition thread. That is a good place to start.

In short, you need to eat more and lift weights. Because you run so much, you'll have to eat quite a bit. Normally I'd say to cut out the running, but since you are on the track team, I'd say you should run as much as you need to to at least maintain your speed/endurance and compensate for the amount of calories you burn with more food.