home workout for 16 year old male

There is no way for me to do pull ups indoors and I do not want to try them outdoors in case I can’t do them and make myself look weak. As people get older, they tend to exercise less. The worst part is that I feel embarrassed going out to run in my neighbourhood.I’m not allowed to join the gym though I have the membership.What do I do.Please help!! More info about these little buggers in the Privacy Policy. Thats nothing, I weigh 40kg and I’m a 14y/o female lmao. "Eat three times a day, mostly plants." Thanks so much! Shop Vitamin World for post workout and muscle recovery supplements, give your muscles the protein they deserve. Any suggestions with anything in general are appreciated. The Best Routine for a 14-Year-Old Boy to Get Ripped. it should stop hurting after a few weeks You can do these exercises with no gym equipment, I show you how in this shoulder exercise for teenagers video. Here is a suitable intermediate exercise plan. Remember that a solid bodybuilding diet for gaining muscle should be followed. No equipment or coach needed, all exercises can be performed with just your body weight. The major differences are intensity, frequency and safety. Teenage boys who want to achieve a defined, well-sculpted abdomen must perform abdominal-strengthening and aerobic exercises to build muscle and burn fat from the abdomen. Isolation exercises definitely have their place in workouts for teenagers, but isolation exercises should not be used in a beginners routine. Nearly 3 out of 4 men over age 20 are overweight or obese, according to statistics published by the 2010 National Health and Nutrition Examination Survey. Whilst it is important to build a teenage bodybuilding workout routines for teenagers around compound exercises, I would recommend throwing in these shoulder exercises. Over the summer, I would like to burn fat and build muscle. This is the key to a good workout plan for 16 year old male. Workouts for teenagers aren’t always expensive. Starting Strength. I’m 14 now & I stopped training from 9 months cause of school & studying & this stuff so I want a wait joust programme that I do everydag to be done at home & also I want a good body & I want to build abs? Here’s what I do, (I’m 16 but this should help you) I do ground bicycle for 1 minute, weights side to side for 1 minute, running on the spot for 2 minutes and squats for 1 minute. If you have enjoyed this article and think it may benefit a friend, partner, family member, colleague, roommate, cousin or acquaintance, make sure you share it with them, so they don’t miss out! To build a ripped body, no single routine exists that works best for every 14-year-old. I try to increase the weight or reps every … Stay with this plan until you are able to do 30 consecutive push-ups and 7 consecutive pull-ups, which is my rule for dividing between beginning and intermediate trainees. My weight is 98kg. Im a 20 year old female. You won't gain big muscles until you've hit the later part of puberty. Start by grabbing a kettlebell by the horns and holding it at chest height. Teenagers can achieve a lean, muscular physique by addressing both their diet and exercise habits. This teenage workout program for beginners should work for you! Any suggestions on where to start back up? This 41-year-old expert reveals strategies that even regular guys can use, along with a week-long workout plan. Hey there, I’m a trans boy who weighs about 13 and a half stone (Idk the metric weight) and I really want to build muscle in my arms, lose belly fat and thigh fat, and gain stomach muscles. Sorry, your blog cannot share posts by email. I was just wondering if any of you knew a good workout I can do at my house because there ain't any good gym near my … This doesn't mean you have to do the same workout multiple times a week, but each workout should train the full body. I’m 14 and I weigh 135, I live in a big family. Hopefully y’all are trans friendly and hopefully you can help! When getting strong as a 15-year-old boy or girl, aim to learn proper form and technique. This is Phase 1, Week 1. You don’t need to buy equipment for this workout, not even a pull-up bar, even though you will have to do pull-ups. I can do a pretty decent amount of the work out (pushups ,etc). I just wanted to know the best workout plan in terms of reps, weight, how many days per week, speed of reps, and what muscle groups to exercise Get ready for one of the best Home Workouts of your LIFE! Guys i’m 16 and i weight about 122 – 125 KG and I really need to lose weight. document.getElementById("af-header-2125621649").className = "af-header af-quirksMode"; (function() { If you have any questions about this teenage workout or ANYTHING in this article please get in touch in the comments below, or over at the Shreddybrek Facebook or Youtube Page. By applying a few simple principles to your routine, you can work out a great exercise plan for staying in shape at any age. Home. Workout For 16 Year Old Male ! How to Gain Weight As a 16 Year Old Boy. My bench press went from 135 to 210 and my squat went from 150 to 225” I am 16 years old and a high school wrestler. I’ve tried to lose weight, but I can’t keep it off. One requires access to a gym and free-weights, while the other consists solely of bodyweight exercises. In just a few minutes a day, you can build muscles and keep fitness at home without having to go to the gym. From that, I assume that this workout plan should help you achieve your goals! This workout should be carried out 3 times a week, with at least 24-48 hours between workouts. Home Workout Plan Instructions If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. Remember to read the info. Can anyone recommend me a workout plan that will help me accomplish my goals? Reaching these milestones takes about six months. But my weight is more than you.. If so then maybe go running in there. Back & Biceps: Pull-Ups / Chin-Ups 3 sets till failure. Exercise, however, is very important for balance, flexibility, and health maintenance in general. As such a rest of 24 hours would suffice. also prefer working out in private the actual comfort of their own homes. Does anyone know from when can I see results? I’m not fitness expert, but from what I know, muscle gain only becomes noticeable once you’ve lost the fat in front of the muscle. })(); If your goal is to gain muscle and add size or mass, then should be kept to a minimum. As this home workout routine consists of exercises for teenagers that do not require gym equipment, you won’t be putting a heavy load on your body. This teenage workout program for beginners should work for you! A superset is where you carry out one exercise, then without resting, carry out the next exercise, then rest. Abs: Crunches x 3 Supersetted with Lying Leg Raises x 3. Are there any work out schedule that I can follow at the gym ? workout plan for 16 year old male: How it works Chest & Triceps: Press ups 3 sets till failure. I’m a weak 14 year old kid who’s been to the doctor’s office way too many times, and it was mostly because I worry about things like heart disease and cancer already and freak out when I feel or see something slightly unusual in my body. I. n this short guide of the most effective workout routines for men over 40, I'm going to show you which routines will allow you to train smart and safe as you get into your 40's, 50's or older.. As we age, our reason for working out changes, right? Drop and give me 20. I went from being a skinny 13 year old to a ripped 14 year old, and I’m still getting results” My weight training program is very simple, yet it works for anyone. Below I suggest two exercise routines that are perfect for a young man who is busy, but is looking to maximize results. You may find yourself  “outgrowing” these exercises quickly, and being able to perform the sets easily. start with 10kg if u cant lift it lower it to 5kg then to 10 reps each arm and increase the number by 2 every 2 weeks im 14 and I weight 45kg with big bicep,tricep,6 pack,chest,back muscle I guarantee u within 8 weeks u will be in good tip top shape add me on facebook if u have questions -Mich Flax, ha ok ok I believe you its true ok ok no i really don’t I’m sorry i really find that funny sorry sorry just wanted to say that. I would like to emphasize healthy living and eating. Going to the gym is not an option, and I only have a jump rope, … a home workout routine for a 14 year old boy my friend's brother is wanting to start working out and he cant join a gym at the moment so he wants to do stuff at his house and he asked me to help him make a routine for him.. This workout should be carried out 3 times a week, with at least 24-48 hours between workouts. Try this at-home workout for men up to three times a week in the comfort of your own living room. Actually, beans often times carry more carbs than protein. when i do this home workout. I could, but shouldn’t, take the time to give a full answer, but I want to make sure you note three things: *Food - you need the calories (plus a little bit extra) for … } As a beginner its ok to break up the workout through out the day into sections. If you have a bike then I recommend cycling as it allows you to go further and see better places. If you dont have the funds to join a gym, or just want to start exercising at home, and want a good upper body workout routine and lower body workout routine then this is a great place to start. And it applies for building muscle and building fat. My list of priorities (Most important to me to least important to me): Burning chest fat, bicep/tricep mass/size/strength, core/stomach/abs, legs. I put together a guide on it right here and here is my free nutrition plan for a whole week! Best at-home streaming workouts for a 50+ year old man: Beachbody on Demand. I want a all-around work out and I want to work out arms twice a week and chest once or twice. Workout Equipment. When you first start  one of our workouts for teenagers, you should stick to compound exercises. The best workout for young teenagers is one that addresses all of the major muscle groups of the body. Best Exercises At Home For Strength Xenoblade Weight Of Equipment. my legs, back and arms hurts. Hi, im 17 (1.77m 86kg). It definitely provides a good introduction to bodybuilding for teenagers, gets your muscles working, and is a great home workout routine. Exercises Guide And Tips For Men Over 60. Water is filling, and more of it will help you recover from training. document.getElementById("af-form-2125621649").className = 'af-form af-quirksMode'; Workouts for teenagers are a common search topic when a teenage girl or teenage guy wants to get into shape, build some muscle or lose from fat. This home workout for teenagers is a great introductory teenage workout plan to start gaining muscle and gaining strength. I also nees help. This will lead to over training. Hi there, I'm 14 year old who wants to start lifting. Do whatever you like to get your heart beat up, but my recommendation would be a team sport you enjoy. Usually the things you mentioned will follow. If structured exercise isn't your thing, use the hour to do a brisk walk, ride your bike or dance to your favorite tunes in your room. Bodyweight Workout for Teens This is a 5 day workout and you can choose which 2 days you would like as a rest day or light activity day. Click to email this to a friend (Opens in new window), Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Tumblr (Opens in new window), Here is a suitable intermediate exercise plan, here is my free nutrition plan for a whole week, The Eugen Sandow Workout You Can Do At Home. The Men's Health Muscle After 40 training program gives older guys the tools they need to build muscle and get more fit in the gym. When you start you need exercises that work many muscles at once (“compound” exercises) and whole body training programs that build your basic strength. of course it will hurt because your body is not used to it. Three sets of crunches, 8-15 repetitions, with 60 seconds rest between sets. I can’t do push-up and pull-up. Well this is going to be a video for you to watch. 3 x 12 – 15. Hi there. For pull-ups it means no swinging or kicking. Gym Workout Plan For 16 Year Old Male. As a teenager exercising, I would recommend playing some kind of sport once a week and count that as your cardio. It requires little to no equipment, so if you don’t have much money that won’t be a problem! The below video shows how you can follow this teenage workout, from home, and increase muscle size without equipment. Moreover, the protein had to have to build lean body mass is also provided by such diets. For those wanting to lose weight, a protein powder for weight loss could also be considered. If you’ve been wondering how to exercise at home then this home workout contains all exercises to do at home, and is a really great teenage bodybuilding workout to introduce you into bodybuilding and working out. Perfect Pushup Vs. My height is 5″7 inch. I’m 17, 5’7, last time I checked (don’t have a scale at my house) I was 70kg but since then I have subtly yet noticeably, gained some fat. Can you please help! If I do this routine 3 times a week every week exactly how this article says I should, how long will it be untill I start seeing results? Hey! 16 year old male, 5ft 6 132 pounds, I have basically 16 weeks away from classmates and I want to come back muscular and fit, Preferably I would like to do quiet cardio if any as my parents don't know I am doing this, and no gym memberships or going out for runs, all indoors. Full body workout. Uncategorized. 1. } Looking for a workout plan for 16 year old male to help build muscle? Jump to the Routine There are no extra arm exercises because when you do push-ups and pull-ups you do exercise your arms. If I tell my mom I need to go the the doctor again she’ll probably explode…, im 14 and I started working out at age 12 U can start by crunches and situps like 10 each every day and increasing it by 1 in 3 days after several weeks probably like 2-3weeks try buying dumbells which is 5kg then do a 10-20 rep 4x a week hope this help u I started working out when my weight was 35kg now im 47kg . Tristyn Lee has the best developed physique for this young age. Im 18 years old and I would like to gain muscle pretty quickly if possible. Home workout for a 16 year old male Ok I am looking for a good complete workout I can do at my house 5 days/week. The Best Workout to Get Stronger for a 14-Year-Old. Should I Exercise becomes less about losing weight to look good or to get first place in your … I personally prefer cycling because of my knee pain. Do a minimum of 1 workout from each area for a well-rounded exercise. An experienced fitness pro should be standing by for weight training and plyometrics. For those of you who would like to hear all this summarized in a single video, here it is: Enter your email address to subscribe and receive notifications of new posts by email. And the major concern is that they are more susceptible to injuries from fall. By building a workout routine around compound exercises, it allows you to work more muscle groups and get better muscle gain results. Hello, I am 16 years old and have now been working out at home for a week. Workout Routine For Teens Homepage “This routine has worked for me and my mates. var IE = /*@cc_on! (i) Do a minimum of 30 minutes of moderate cardio exercise per day. Soccer, basketball, volleyball and football are some examples for that, but you can also do dancing, cycling, skateboarding and many more. Turns out, there are some smart changes to make as you add more candles to your birthday cake. Hello i’m 17 years old and weigh 180 and I need to lose body fat any workouts that I can do at home. To maximize fat loss in training, “you need to do a lot of work in a short amount of time,” Peruo says. More and more older adults are starting to recognize the numerous benefits they will receive from getting on a solid workout program and looking after their nutrition . Last but not least, remember that for optimum muscle growth, you also need to keep an eye on what you eat. Uncategorized. For example a press ups involves the chest and triceps, whereas a pec deck involves just the chest. Each of these exercises should be done with correct form, in a controlled manner. When you can no-longer manage 20, do as many as you can, keep repeating every 15 mins until you struggle to … 5 HIIT Workouts that are Perfect for Older Adults ** Please make sure that you have clearance from your doctor before performing any of the following exercises. My favorite workout routine is the Starting Strength by Mark Rippetoe. Does anyone know some workout I can do? Let's do this! If you are interested in fredgen, barstools2u . Do more work. Best of all you can do it at home – for free! Shoulders: Side Lateral Raise Supersetted with Front Raise. If you can’t do a full pull-up yet, this video will guide you from negative chin-ups to your first full pull-up and beyond. We go from wanting the beach muscles in our 20's, to wanting to be strong and functional in our 40's and over. Start the day with at least 16 ounces. This is a great introductory into teenage bodybuilding, and is a very simple home workout routine for men & women (or guys & gals, bro’s and broettes???). Keeping your chest lifted, squat down until your elbows touch your knees and then return to standing. Workout plan for 16 year old male? More  Free Teenage Workout Video At The Shreddybrek Youtube. I’ve been a sugar freak most of my life and in the last 2 years almost cut it out of my diet completely. As this home workout routine consists of exercises for teenagers that do not require gym equipment, you won’t be putting a heavy load on your body. I’m sorry to say but the truth is if you want to go on a diet, you will most likely have to eat veg. if (document.getElementById("af-header-2125621649")) { Don’t start hitting the treadmill or going for a jog as this will make it harder for you to gain weight. Sandbags are one of the most versatile pieces of home workout equipment you can get. I want to get stronger for Rugby and also build muscle so I look good. An experienced fitness pro should be standing by for weight training and plyometrics. I am doing it everyday and letting sunday be my rest day. This is not the case at all, however. That’s 5 minutes, then I usually do a workout disc on my ps4, but you can find many workout videos on youtube if you don’t have discs, my favourite youtuber that gives work out instructions is The Fitness Marshall. Fall is a great season for stop-and-go sports such as soccer, football and basketball. This is one way to perform the idea, you should utilize this adequately. -Michael Pollan. His workouts are usually between 5-15 minutes. if (document.getElementById("af-form-2125621649")) { (Almost forgot, I’m an ex smoker (7 years) ex drinker (15 years) prior nail bitter (yuk!!) This workout can be done from home, so drag your ass out of your call of duty tent  you dirty camper, get your hand off your love-length & close down the pr0n. Gym Workout Plan For 16 Year Old Male. A 13-year-old's workout routine can be as well-rounded as an adult's. Good luck! if (document.getElementById("af-footer-2125621649")) { I'm also 15, and I do all of these, not together on the same day, of course. What can i do?? Im trying to find a workout routine that will allow me to gain muscle. If you do want to buy one, this one seems like a good deal to me. Adding pull ups to any home workout routines is effective, as they are a simple exercise to have access to, and are one of the best exercises to do at home. … Over the summer, I would like to burn fat and build muscle. “The ideal weekly workout should consist of at least 30 minutes of moderate to vigorous aerobic activity, such as brisk walking and muscle strengthening exercises, at least two days each week,” says Dr. Zachary Rethorn, a physical therapist with experience supporting older adults. Its a simple home workout routine, but effective. This video shows you Where To Do Pull Ups At Home. Hey guys I am 12 going on 13 and I am underweight. I also have a chin-up bar and some 10lbs dumbbells but thats it. Hands: Which Is Better? How to Exercise Properly for People over 65 Years Old. Some thing that doesn’t take a hour to do. The app has workouts for your abs, chest, legs, arms and butt as well as full body workouts. com offers what you need to value the actual fulfillment warrant along with a reimbursement for anyone who is unsatisfied. Its Morphin’ Time! Dude u cant have all those muscles if u only weigh 45 kg. Goblet Squat: 25 reps A goblet squat is perfect for working your glutes and quads. There's your diet. } 3. Try eating nuts and beans, they pack a lot of protein. Well this workout requires very little equipment so money isn’t an issue. Home Workouts provides daily workout routines for all your main muscle groups. Splitting a bone . For push-ups this means you go 2 seconds up and 2 seconds down. What you need is a place to do pull-ups. You can learn How To Squat here. document.getElementById("af-footer-2125621649").className = "af-footer af-quirksMode"; If you already have a weekly activity that can be classified as cardio, build the above plan around it, otherwise decide on one which fulfills the above criteria and which you’ll enjoy and keep doing. You grow and gain muscle when you’re resting. You can try our more advanced workouts containing weights and dumbbells such as our home chest workout once you have mastered this basic home workout for teenagers. Perform ab-strengthening exercises that target the central and side abdominal muscles to develop six-pack abs. I hope this worke out is good. Good workout plan for 16 year old male? Cardio should never be neglected however, as it is very important to maintain a level of cardiovascular fitness. Anny sugestions on losing body fat. Get my latest blog posts, workouts and diet advice for free by subscribing to my blog newsletter today. What should I do? When first starting to workout as a teenager, you will find yourself off balance, so no weight will be needed. Cook at home … Ask 43-year-old Valmir Nunes, who completed the fastest ever time of the Badwater ultra-marathon – a 135-mile course in 50 degree heat across Death Valley. Good luck , Is it really important to ask your doctor if you want to start working out? A workout for teenagers with no gym equipment will mean you can’t simply “add more weight”. At this point in your teenage bodybuilding journey, the most important part about training is to pick up good training habits and to perfect you exercise form. A variety of exercises, including resistance training and cardiovascular workouts provide safe yet challenging options for men over 60. If the workout routines above have whet your appetite, then click the link below and take a look at our video of the ‘24-Min Metabolism Boosting Workout For Busy Fathers’. 17-Year-Old Beginner Workout. You should also opt to get a Cheap Protein Powder to help supplement your protein intake, allowing you to aid in muscle recovery and building. At the age of 14, you are still growing and developing, so your strength-training regimen should be comprehensive. document.getElementById("af-body-2125621649").className = "af-body inline af-quirksMode"; Many older adults claim that it's too hard for them to start a workout program at this point and they have let themselves get too out of shape. Same problem with me bro!! , if not see doctor. For those having knee pain cycling is a great option. workout plan for 16 year old male: How to use. Also I'm going to spend 1-2 weeks to work on form so I want to know which workout I am going to use. *This is only a 5 Day Workout Plan For Teenagers Homepage “Using the following plan along with good quality nutrition, supplementing, and rest, my weight went from 135 to 155 in two months. There for I can not do diets. if (document.getElementById("af-body-2125621649")) { And also, is it compulsory that we do this 2-3 times a week or can we do it everyday? Meeting Eddie Hall & Protein Dynamix, My Supplement Sponsors, 4 Ways Eating Out Will Stop You Binge Eating & Getting Fat. Get your form perfected, do these sets with a good level of intensity, stay focused and you’ll gain muscle with this great exercise for teenagers. Your statistical item you are interested in. The best weight-loss workout plan for tall, heavyset guys If you're naturally a mountain, these routines and diet tips will have you dropping fat and adding muscle without any of that extra body weight. A 15 year old kid with an unbelieveable body. I have no more info sorry, I hope this helps . Note to women – don’t get tricked into thinking their are some best protein shakes for women, protein supplements are identiical for both males and females. I drink Whey Protein twice a day once after work out and another one before bed. if (document.compatMode && document.compatMode == 'BackCompat') { im 16 6'2 and 174 lbs (dont know if thats the weight i should be at or not ) i do strength training squats and benching on alternate days, lat rows,lat pull downs, shoulder presses and cleans for an hour every weekday but i want to try to cut some fat and work on cardio what should i … I’m 16, I weigh about 60kg. Please help me and give me suitable program. You don’t need to buy equipment for this workout, not even a pull-up bar, even though you will have to do pull-ups. and an asthmatic my entire life. I'm 5"10,130lbs and quite skinny. Workout routines for older adults don’t need to be so different from the ones for younger men. It’s hard to keep up with it, especially if you don’t like them very much but the results will come soon if you do. If you can’t do a full pull up yourself then this video will show you How To Do Your First Pull Up. It requires little to no equipment, so if you don’t have much money that won’t be a problem! You DONT need a pull up bar to do pull ups at home. I think the ideal routine for YOU would be to work on exercises that consist of your own body weight. Three sets of get-ups, 8 – 15 repetitions per set, with 60 seconds rest between sets. Pics of : Gym Workout Plan For 16 Year Old Male. Cardio is as important to a fit body as lifting weights is! It is a good idea to get a check-up by your doctor, to make sure everything is a-ok and you are ready to expose your body to this form of stress. I’ve only done cardio (swimming). Next, do you have any woods or a park near you? After that you are able to switch to more evolved fitness plans, that target different muscle groups separately. Older adults may not recover as fast they did in their youth. With this home workout plan for teenagers you can get fit, build muscle and work out at home. if (!IE) { return; } Hey guys. In short pull ups are great for teenage bodybuilding. I do want to build muscles but the thing is that I can’t do even 1 full push up(don’t even think of pull ups).Also I’m vegetarian and since I don’t consume meat I’m having trouble getting anywhere.I don’t have a pull up bar and I can find anything strong enough to hold my weight. I've been working out for about a year, but not consistently. 3 sets of push-ups, as many as you can do, with 60 seconds rest between sets, 3 sets of pull-ups, as many as you can do, with 60 seconds rest between sets. Try HIIT (High Intensity Interval Training). Do the same in 15 mins. Hi there guys. I workout on a regular basis but for some reason i cannot gain any muscle even though i lift weights. Listed below we have offered a short description of each motion followed by newbie and advanced workout examples. } His wokouts are intense, depending on what song he does, but he is very good. They burn, hurt like hell, but are a fun exercises for teenagers, will leave you with a strong pump and will not leave any muscle group out of the workout. I don’t have a pullup bar or anything around that’s strong enough. What would you recommend? Improve your wellness and grow psychologically vibrant by following a few easy steps. I alternate between leg day and ab day. Just make sure you enjoy it and will keep it up. Compound exercises involve more than 1 muscle working to perform the lift. Because of the above points regarding recovery and adaptation, there isn't a point in doing workout splits. A 5-Minute Workout for Girls (at home) Lack of time need not come in the way of working out. My plan is to change up my workout and work out 5 days a week and take Saturdays and Sundays off but still drink my Whey. If you Do this home schedule 2-3 times a week, remembering that more doesn’t make you big faster, but will just lead to overtraining. Follow This Teenage Home Workout With This Workout Video. } These do-anywhere exercises help build muscle and burn fat. If you move to specialized workouts with many “isolations” (exercises that target just one specific muscle) too soon, it’s like you try to construct a house and put in the furniture before you finish building the basement. Hello, I am 16 years old and have now been working out at home for a week. Here are a few 5-minute workouts that are effective and easy too. At-home workout routine Whether you’re a seasoned expert or new to strength training, working out at home is a great option when you can’t get to the gym or need a change of pace. Workout Plan The first step in creating a workout plan if you are over the age of 60 is to understand the condition of your body. So it is important to train hard & intensely when following this home workout routine for teenage bodybuilding, but make sure you rest. Workouts For Teenagers – Home Workout Routines With No Equipment, Starting Strength – Beginners Teenage Workout, Teenage Workout Beginners Guide To Building Muscle, Workouts For Teenagers - Home Workout Routines With No Equipment, Home Made Cream Of Rice Recipe, How To Make The Perfect Hot Gluten Free Cereal, Quick and Easy Post Workout Meals - Protein & Baby Rice, Interview With Gabe Tuft former WWE Superstar Tyler Reks, Best Protein Powder For Women The Top 5 Ranked For 2016, Quick and Easy Post Workout Meals – Protein & Baby Rice, Motivation In Defeat – My NABBA 2016 Bodybuilding Motivation.

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