my name is Richard. i am half chinese and half english. i am 15 and weigh 61.2 kg/136 pounds and measure 5.8
I am looking for advise on how to build muscle more efficiently and how to tone my body. I am already quite strong and muscular for my age but seem to have trouble putting on more muscle. I also have difficulties toning my body.
Bench press: 110 pounds
preacher curl: 80 pounds
tricep curl :30
Shoulder press: 30 pounds
Lat pull: 45 pounds
My diet is quite good and go's as follows:
Breakfast: protein shake and yoghurt
meal 1:supplements and pasta with chicken and fish
meal 2:rice with some kind of meat
meal 3:sandwich with protein shake
dinner: normally what the family's having, which is normally western food.
I have a very steady routine which i stick to every week. i head to the gym 3 times a week and each visit normally last about 1 1/2 hours. followed by a quick 15 minute swim.
I have been advised to take supplements to help growth but don't ah ve much clue as what to do with them. so far i use:
Cytosports muscle milk
Universal Animal pak
Creatine (very rare, once a month)
Myoplex protein bars
I work hard in the gym, and normally have to be dragged out cause i can barely move. Also i have been told that i go to the gym to often and overwork my muscles so they shrink.
Another thing is i try to max out on my weights therefore doing small reps around 8-12 whearas others around me tend to do around the 20 reps.
Am i doing anything wrong or is my diet/routine wrong?