Hi I'm a guy of 17 year old and I weighs 57kg and I want to get more tuff... but I don't want to get fat... I want to be detailed but more beefy thank you very much :)

Hi I'm a guy of 17 year old and I weighs 57kg and i want to get more tuff... but i don't want to get fat...I want to be detailed but more beefy thank you very much :)

What you will need to do it lots more exercise and weight training... nothing you eat is going to do it without that part. And 99% of the supplements on the market are sold to suckers expecting quick results without the required work.

Also understand these supplements are unregulated and unless proven to be hazardous to your health (which does happen from time to time)... aren't even required to prove they do as claimed.
They are generally a waste of money to anyone but the top 0.5% of the top real athletes... and at 17, you aren't one of those.

A proper balanced diet will give you all the nutrition you are going to need, in combination with the proper exercise regime.

//what protein power should I take?// you are a bit young for a protein power!

But, if you mean you want to gain some weight, I recommend this:

Try foods that are high in calories..

Also, carbohydrates.. gives you energy.. found in foods like: rice, bread, pasta, fruits, vegetables and sweets.. + some exercise to build muscle for sure...

Nothing like saturated fats to get an early start on Heart disease...

You all right mate. What you want is whey protein, pure and not mixed with anything. Have it with a piece of fruit. The most important time to have it is post workout, within half an hour of working out.
The protein shakes I would recommend could be found on Sports Nutrition, Bodybuilding Supplements, Whey Protein | SNCDirect.com (http://www.sncdirect.com/) and I would also consider getting a casein protein to have just before you go to bed. Whey protein is a fast acting protein, whereas in the evening you sleep for so long that the protein levels begin to deminish. On the other hand, Casein protein is a slow releasing protein, therefore it is perfect to have just before bed.

Have a large amount of protein and carbs all day, but try not to have any carbs within the final 4 hours before you go to bed.

Also begin eating tuna, peanut butter, turkey, chicken, nuts and seeds, salmon, sardines, mackerel, steak (contains creatine, really good), all lean red meats, all poultry, 6 vegetables a day, 3 fruit a day etc

If you want to ask any questions on health, you're welcome to ask me on twitter @tom_bourlet

Body Building Tips (http://slims20.sitemoxie.com/)

This is one of my site about mass building workout - this should help you out..

Allthe best... simon35

As a man, you should be sure to avoid soy protein powder. Research is starting to show it can be deleterious for both men and women, but especially men since it can cause hormone imbalances.
The Dangers Of Soy Protein Powder | LIVESTRONG.COM (http://www.livestrong.com/article/338896-the-dangers-of-soy-protein-powder/)

BSN Syntha-6 Ultra-Premium Sustained... Great protein powder if you want it but that's not what you need ,and a average diet isn't what you need either you need push ups ,curls with dumbells and high steps. Those will tone and shape your arms and legs. What I do for abs is Hold pushup position for long periods moving only abdomen ,or I just do 50 jack knife situps. If your going to be working very hard to build muscle you need more than normal 1,500 calories a day. When I train for a fight a eat as much as 3,000 calories a day

... normal 1,500 calories? That isn't a normal diet! Plus those exercises will get you minimal results, you want compound exercises to build size and then isolated exercises to focus on the muscle.
A normal diet is females 2,000 calories and males 2,500 calories. When taking on sport you need to increase this figure.
With bodybuilding I would focus on a bulking/cutting phase, as you have to accept you can't realistically lose weight and build muscle. Do one strategy at a time and build to perfection :)

....normal 1,500 calories?? That isn't a normal diet! Plus those exercises will get you minimal results, you want compound exercises to build size and then isolated exercises to focus on the muscle.
A normal diet is females 2,000 calories and males 2,500 calories. When taking on sport you need to increase this figure.
With bodybuilding I would focus on a bulking/cutting phase, as you have to accept you can't realistically lose weight and build muscle. Do one strategy at a time and build to perfection :)

I told him to eat more than needed the body only needs 1,000 calories daily to function. You do know that right ? Eat 3,000 a day to help build muscle keep protein high and stick to those excersices.