Where can I find a good eating plan & gym program to build muscle?
First, you must understand that none of this is going to happen fast or easy. Second, it is not just appearances. Your body is your dwelling place for the rest of this life. Do not worry about spending too much time. When you get too tired to go on then stop. Your body will let you know. Most people emphasize the arms, abs, and pectoral muscles because they like the appearance. Upper body is really not as significant as most think. The larger muscle groups are more critical to your long term development. There are some things that you need to take into account in your early training to prevent injury and get better results sooner. New muscle needs to develop “infrastructure” meaning blood supply first. You should start with very light weight and high reps and increase in reps for a while. How long that is depends on your age and physical condition. For most people that would be at least 1 month. The other thing you should do is to strengthen your shoulder rotator cuffs. People who get
