sealturkey

A few years ago I found out the surprising fact that fruit juice has as much sugar as fizzy pop, and is actually unhealthy. source. Since then I have just been drinking water as I love the taste and find it more refreshing than any other drink. However, over the past few days I have been considering starting to drink fruit juice again, but in moderation, like a glass a day.( I don't eat any fruit because I'm not really a big fan and whenever I buy it it ends up going off and I throw it away. I only eat 3 times a day and don't really snack so I never think to go and eat some fruit. I try and eat plenty of veg with my afternoon and evening meal however. If I drink a glass a day, would this be an okay way to get some of the nutrition I am missing by not eating fruit? This would be purely for health reasons as I don't find it any nicer than water, so would it be worth it? I'm underweight and trying to put on lean muscle mass. Obliviously I'm trying to eat as much protein as I can but it's difficult as meat is so filling (and expensive). I also struggle to reach my daily 2200 calorie goal, so would this be a good way to give it a boost?

I workout at home with bodyweight and dumbbell exercises. Whenever I do a few sets of dumbbell bench press' I only feel it in my biceps and triceps. They are always the first thing to give when I am doing that exercise. I.e, they fail first so I cannot do any more reps. I only feel a slight tightness in my chest, but no burning like my arms. The morning after I only feel the ache in my biceps and triceps as well, and none in my chest. What am I doing wrong? I've never really worked out my chest before, so maybe there is such little muscle that there's not enough for it to ache?

Hi! Please can somebody give advice on what I should aim for in terms of calories, protein, carbs, and fat? I am male, 22 years old, 10 stone, and 5ft 6in. So i'm a pretty small guy, just slightly underweight. I'm aiming to put on an extra stone. My cardio is in the form of walking around a university campus (up stairs etc) from 9:00 till 5:00, 5 days a week. I also occasionally play badminton, and run (approx 3 miles) about once a week. I workout everyday, posted here, however I do not feel like this workout burns many calories. I have no idea how many calories I need to maintain weight, as in the past I have had a pretty sporadic diet and always stayed at about the same weight. My diet usually consists of: flapjack or weetabix for breakfast, or often I'm late and skip breakfast, a cafeteria /school-meal type lunch, and an attempt at making a healthy dinner. I'll give an example of an average week: I want to put on weight, but I want to optimise my diet so I put on weight as quickly as possible, and most of the weight in muscle, and as little as possible in fat. My main concern is that I am not getting enough calories or protein. I'm already pushing my budget so I can eat properly, but it still doesn't seem like enough. I'm never hungry, its just I've seen the amount bodybuilders eat when bulking. So my three questions: - What should aim for in terms of calories, protein, carbs, and fat? - What are some good meals, foods, tips, tricks and pieces of advice for achieving these goals? - How should I modify my diet? Thank you all very much!!!

I only have a single 20lb dumbbell and a single 15lb dumbbell. I also only have about 5ft by 10ft of floor space due to the fact I live in student accommodation. I can nowhere near afford a gym membership nor have the time in the day, so I workout at home. There are plenty of workout routines online, however none I have found which can be done with my limited resources. Here is my current workout. I've been doing this or slight variations of this for about 2 months, and I am starting to see my beginner gains. day 1 - biceps, triceps, chest 3 sets, 12 reps, dumbbell curls 3 sets, 12 reps, triceps extensions 2 sets, 20 reps, press ups day 2 - abs, legs, biceps 3 sets, 10 reps, crunches 3 sets, 10 reps, sit ups 3 sets, 30 seconds, plank 3 sets, 10 reps, leg raises 3 sets, 12 reps, squats 3 sets, 12 reps, bicep curls day 3 - forearms, shoulders, back 3 sets, 12 reps, Hammer curls 3 sets, 12 reps, alternating shoulder press 3 sets, 10 reps, Kneeling One Arm Row (poorly as I have no bench) - How can I improve this for more efficient muscle gain?