Hi guys I'm new here and i was wondering if you guys can help me out well anyway I'm 5'4 125 lbs 16 years old and im trying to get stronger im pretty weak right now.
I bought a card to 24 hour fitness
1.I can only bench about 65-75 lbs at the moment which is pretty pathetic so i was wondering should i lift less lbs but more of it i think they're called reps? or sets? or should i lift heavy and do less?
I recently got some free protein powder (muscle milk) it seems to contain ALOT of fat should i be worried because during the summer i got alot of fat off my like... about 25 lbs i dont want that back.. im trying to get skinners still and stronger..
2.About the protein how often should i drink it? I hear when i wake up, before work out, after work out, when i go to sleep is this enough proteins??
I do not think i get enough protein in my regular diet so i might need more because i eat a lot of rice cause im asian lol so not a lot of protien is coming in.
Any other tips you can give me will be great thanks guys.