Basically have high amounts if protein in every meal

Pretty low carbs as I'll often just eat chicken , tuna , eggs , meat straight as I can never be bothered making a sanwhich out of them..

Not even sure where I'm getting my fats from ~ I have about 10x1000ml fish oils a day

Also I'm probably having about 500 mls milk a day

And probably not enough water..

I also sweat A LOT more than the average while exercising, even tho I consider myself quite fit and lean

Sorry for so many damn posts but the same problem was really bothering me today,

Came across this on bb.com
http://www.bodybuilding.com/fun/ammonia.htm

To clarify; I should

Increase carbs
Increase water intake

Decrease bcaa supplementation?

What are some good easy ways to get carbs up? I find getting protein so easy

Alright i will look into those, and try to sleep more

What would be a good order for the split?
Is it ok to do power cleans on legs, if i do shoulders the day after legs?
When training arms, how should i do it, just keep it simple... and not going to failure?

thanks ray

Here is what you need to do.

Lower your protein to around 200-250g per day.
Increase carb intake by around 100-150g per day from where you're currently at.
Increase water intake to around 1.5 gallons per day (this does NOT count other beverages - just pure water)

Get the carbs up by simply eating whole grain bread, making a big pot of oats/pasta/brown rice and eating those throughout the day, or just bake a ton of sweet potatoes and eat those as needed.

I would do it like this:

Mon - Legs/Calves
Tues - Chest/Abs
Weds - Back/Calves
Thurs - Arms/Abs
Friday - Shoulders/Traps


The reason I have shoulder day at the end is because it gets hit by your leg day and the chest day thus giving it a good 3 days between to recover properly.

For arms training, you want to keep it simple and do 5x5 of olympic bar curls, 5x5 of close-grip bench (or skullcrushers) and also 2 more support exercises for each arm in 3 sets of 12-10-8 reps format. Try e-z bar preacher curls and concentration curls for biceps and rope cable pulldowns as well as close grip dips for triceps.

Dear Raynor, do you think these are an ok protein bar?

http://reviews.bodybuilding.com/Worldwide/Pure_Protein_Bars

My friend can get them in bulk from his uncle owns a supplement store.

Raynor if you are just looking for aesthetics would you just go start mass training and bulk?

I think my lifts are ok for my age / body weight


15 yrs old
5.8
156 pounds

180 DL
155 squat
140 bench

Thank you Raynor

They're fine at a low price.