PT

About 4-8 reps. Also work triceps hard, the same way you would chest, they play a big part in benching.

Also make sure you are working your whole body, you will improve faster this way.

Some like the hair some like it smooth. its just personal preferance, do what YOU want to do.

Yeah for the knees go and see your doctor, thats the only thing that i can think of.

For the dizzyness are you drinking enough water? and are you eating enough food befor you play or train?

Either workout or go windsurfing.

Working out is great for me because if im really angry i can push more weight and am more aggressive with my lifts.

Windsurfing is great because its like you free for the time your ou ton the water.

If you jog you will not be able to 'bulk' very fast as it burns the surplus calories. Need to make a choice-> put on muscle and some fat(faster, which you 'cut' after your happy with your gains) or put on muscle with no added fat (slower, but if you worried about the fat maybe do this)

If you want to put on muscle mass you need to eat lots and train hard. You are not to young.

Diet...

Protein

You need a gram or protein for every pound of bodyweight for growth. I say it should be 1.2 grams to make sure your getting enough...

Protein sources

Try and eat a whole range of proteins like chicken, tuna, beef, lamb and nuts. (nuts are a good source of protein)

Meats contain amino acids which are the building blocks of muscle, they help repair and build muscle fibres.

Taking in a range of protein sources ensures your getting a good range of amino acids too as well as not getting bored of eating the same thing every day.

Carbs

3-4g of carbs per lb of bodyweight, eating complex carbs like rices/pastas/potatoes/vegeatbles/grains etc.

Carbs can make or break a training day, too little carbs before training will make you run on half throttle and you will lose steam quickly. Think of it as filling the fuel tank before starting the engine, you want to work at max power.

Fats

Fats are essential to the body's normal processes, without it we would slope into a coma and die.

Fats need to be taken in in healthy doses so dont start taking fat out of everything just use common sense.

>>>WATER

The body needs at elast 2+ litres of water a day to keep it hydrated, never supplement water with alcohol or fizzy drinks, juices or squashes instead.

Drink during workouts as it helps flush out all the toxins and lactic acids building up while you train.

Follow this and your half way there.

As for training what is your current routine?

Are you doing full body workouts or splits?

I would recomend a 3 day split.

Chest, shoulders, biceps

Legs, abs, lower back

Back, triceps

Something like that

3 exercises i recomend are Squats, Dips, Deadlifts. i ran out of time right now if you want more info just ask

Oh and for that bench press, work you triceps... HARD and with those 3 exercise i said before you bench will be up in no time.

Well,

 

Firstly, Id like to say that it's not possible to lose fat whilst building muscle.

 

Actually you can lose fat while gaining muscle it will just take longer then if you were to cut then bulk.

link removed has a good forum to look into has good info on diets, training etc.

If you are not sore the next day it does not matter. Being sore does not mean that you have had a good workout - and it doesnt mean you have had a bad one. You shouldnt judge if you have had a good workout by the level of soreness. Everybody is different and a lot of factors come into play like rest, how you warm up/ stretch etc. But you will probably find you have 'tight' muscles the next day.

For the exercises -> what everyone else said.

Post your routine for us so we can see what your doing and be able to help you better.

Id say do these

Dips, Squats, Deadlifts

and base a workout around them.

if you want a good workout ill post one for you but i run out of time right now> going on holidays for 4 days.

"The serratus helps when you push heavy objects off your chest at various angles, controls the separation of your shoulder blades, and assists in lifting your shoulders"

Crunches work well, also twists.

And because your serratus is involved i nall those movements exercises like bench, shrugs, rows, will also work it to and extent.

But best would be twist crunches with weight..

Hey

For the dumbbells to barbells there isnt an exact calculation to do, id say you could do about 120-140 with a barbell. Its a bit of trial and error.

Lifting weight is just 1 part of what it takes to gain muscle. You need a good diet too. Since you are kind of skinny i would presume you have a lightning fast metabolism so you need to eat LOTS. Not lots of fast food but lots of pasta, bread, steaks,chicken, fish. Lots of fruit and veg and drink lots of water.

You can train your body to want to eat more by gradually increasing what you eat. So maybe for the first week add an extra meal in, then the next week add one more, then increase your serving sizes. Then if you dont eat much one day you will feel very hungry.

I shave my chest and it does define the muscles better, and it just feels better for me. Shaving doesnt cause any itchyness for ME, it might for others. and if you are careful enogh you should nit nick yourself just go slowly.

Different girls prefer different things and i dont think it would be a huge deal one way or another.

In my gym (im a personal trainer) the Club General Manager oversees the operations for that club. Underneath this person are the HOD's who meet with the CGM like the personal training oordinator, sales manager etc. the CGM basically makes sure each section is running smoothly. They also have to make sure they are in budget. This is perhaps what most of the time was spent ensuring.

So while the HOD's in your gym will report and meet with you, you will need to report and meet with the state managers(in a chain of gyms)

Hope this helps a bit.

First off i dont think this product would work like what abcd1234 said.

and you are 35 years old right?

" If you are under the age 12, or over the age of 25, this product is not for you."

That is taken from the link removed website.

well, what you do... plus i brush my teeth you dont want bad breath

First off congratulations on getting your body where you want it to be!

But as for adding fat to your face, you can't do that sorry.

Like RayF said because you have been so used to seeing yourself one way it just looks strange to you so itll take time to get used to it, you may end up to like it more this way?