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Hey people.
Kay, I'm a 16 year old guy. I'm 5'9", weigh about 125 lbs. I'm pretty darn skinny. Not much muscle. I have a small appetite, and sometimes I skip meals (maybe once a week sometimes). I'm not anorexic or anything, I'm just a picky eater.
I was thinking of joining a gym to work out. What sorts of things should I eat and what else should I know before actually signing up at a gym? (If you need to know anymore about me, just ask)
You don't need to join a gym to workout. Just jog/run, lift free-weights and maybe play some DDR (works very well for me). When it comes for eating more, try eating less more often, and when you start exercising, you'll start requiring more energy.
I already do some running (Cross Country Running in the beginning on the year and Halo Run at the end of the year for school). When I said I'm skinnny, I wasnt kidding. I'm hourglass-shaped. I dont' think running is really gonna fix that Any specifics on what to eat?You don't need to join a gym to workout. Just jog/run, lift free-weights and maybe play some DDR (works very well for me). When it comes for eating more, try eating less more often, and when you start exercising, you'll start requiring more energy.
foxhound_fox
At the moment I suggest eating losts of low carb high preotein foods and staying highly active while doing some kind of push up/crunch routines. 16 is kind of young to start serious weight training and lots of gyms will not let minors join because the body is still growing and full of hormones and you can mess yourself up plus there are liability issues.mattykovaxSo, when should I start?
Try jogging every morning for at least 30 minutes. Make sure you stretch your legs before you run. And eat more protein and stuff.
That would work if you want to stay in shape, but he wants to gain weight.You don't need to join a gym to workout. Just jog/run, lift free-weights and maybe play some DDR (works very well for me). When it comes for eating more, try eating less more often, and when you start exercising, you'll start requiring more energy.
foxhound_fox
Hey I was in the same place you currently find yourself.
I was 6 foot 3, 140 pounds (super skinny). And I didn't have much of an appetite either, and had much trouble gaining weight. I tried just working out my arms, and doing push ups, and trying to eat past the point of comfort, but I didn't get much of a result. Then I decided **** this I am gonna do this properly.
I bought these things called powerblocks (basically dumb bells) and a really good incline/decline work out bench. I worked out 5 days a week, normally 2 or 3 in a row then take a one day break. I worked out for 2 hours a day at first, because I wasn't very good at the routine yet, and I had a lot of exercises to do. Now I can do every exercise in about 30 minutes a day (but that 30 minutes is totally worth it if you want to gain muscle).
Ok so I did one muscle group per day, so 5 muscle groups per week (chest, back, legs, arms, and shoulders. I would my stomach muscles every morning using this video every other day http://www.youtube.com/watch?v=fk_usVg7Fp0&feature=PlayList&p=F511C091DC6CC675&index=0.
per the 5 main muscle groups I would do something like 5 to 8 exercises for 3 sets each. I would aim for 4-8 reps per set. That means if I could do 10 reps I would add weight, and if I could only do 2 reps I would remove weight.
Now what about diet? first you should eat about 100 grams of protein a day (I aimed for 100-150 but i'm taller than you). And by that, don't mean including dietary protein, I mean protein power (try to get the low carb high protein kind, slightly more expensive, but you get waaaay more protien per scoop so it ends up being the same price or cheaper, but it doesn't make you full as fast). I also eat protein bars, and lots of pork steaks, and eggs. basically the faster your body recovers the faster you can put muscle on and IT NEEDS PROTEIN TO RECOVER. if you are sore for more than 3 days in any muscle group, it is most likely because you are not eating enough protien, and so your body can't use those as building blocks.
To increase your appetite just start working out. I find I can eat ALOT more when I'm working out, so don't worry about it too much. Just work your body very hard, and your appetite will increase. Once you start eating more you will also be able to exercise more, so one just feeds on the other. Just work out as hard as you can, and everything will fall into place.
now I HIGHLY recommend eating a multivitamin when working out, and also if you are serious about working out at all you will probably want to eat 10 grams of mono phosphate creatine (the key word here is creatine, mono phosphate is just the cheapest kind). these two supplements combined will make lifting weights much much much much much much easier, trust me. you will notice a total difference for sure, and both are very cheap.
creatine is cool too, basically it is a phosphate donating molecule and ADP needs phosphate to become ATP (the energy molecule of muscle cells). also a really cool effect of creatine is that because it is putting more molecules into your muscle cells it will create hydrostatic pressure basically forcing water into your muscle cells causing them to look noticeably bigger. even if you don't work out and just take creatine you will look stronger and be stronger in with in 7 days for sure. If you want to get even stronger and look stronger though, you will need to work out more. BTW pretty much every professional athlete using creatine so it is proven to be safe and effective.
TLDR: basically work your body to its max, this will naturally increase your appetite; when you eat, eat as much protein as possible.
What are my results, by doing this?
140 pounds to 160 pounds in 3 months (I am 6 foot 3 though). I currently weigh 170 pounds 6 months after starting, but I purposely slowed down my weight gain, because I didn't want to get too big.
O ya, I also have a lot more self esteem, and a lot more sex (girls, your friends, your family, will tell you that you don't need to work out and no one cares if you are skinny, this is a lie lol, getting ripped gets you waaay more sex).
Also when you work out it naturally decreases depression, and makes you feel good, because your body releases endorphins.
Do not ask a site like this for help.
If you would like to train for muscle size, make a thread on www.bodybuilding.com forums and ask for help. You will most likely get what you need.
If you would like to train for strength however, I highly recommend heading over to www.stronglifts.com or www.strengthmill.com.
BTW I am 6 foot 3 and I ate about 3500-4000 calories a day sometimes more than that sometimes less, but about that. So when you are working out hard you can probably get away with eating 3000 a day or something, b/c you are shorter than me. (There are calculators online just google for it, that will tell you how many per day you should eat if you are working out).
The first part of your post is wrong in his case...he wants to add mass...that is not the way to do it The second part of your post is correct though -try to eat 6 meals a day...I actually eat more...but start there You should start out with 3 days a week lifting and slowly ramp up to 4 or 5 -doing different muscle groups each day -you should still some cardio because it is good for your health...but do not run long distances...try interval training (to be built like an Olympic sprinter, not a marathon runner) -you can get workout (lifting) programs all over the internet...but start out with a basic 3 day a week full body program and adapt from there You should eat many small meals a day that are HIGH in proteinYou don't need to join a gym to workout. Just jog/run, lift free-weights and maybe play some DDR (works very well for me). When it comes for eating more, try eating less more often, and when you start exercising, you'll start requiring more energy.
foxhound_fox
#1 eat more for sureHey people.
Kay, I'm a 16 year old guy. I'm 5'9", weigh about 125 lbs. I'm pretty darn skinny. Not much muscle. I have a small appetite, and sometimes I skip meals (maybe once a week sometimes). I'm not anorexic or anything, I'm just a picky eater.
I was thinking of joining a gym to work out. What sorts of things should I eat and what else should I know before actually signing up at a gym? (If you need to know anymore about me, just ask)
fmacraze
[QUOTE="mattykovax"]At the moment I suggest eating losts of low carb high preotein foods and staying highly active while doing some kind of push up/crunch routines. 16 is kind of young to start serious weight training and lots of gyms will not let minors join because the body is still growing and full of hormones and you can mess yourself up plus there are liability issues.fmacrazeSo, when should I start? 18 or 19 when your body begins to settle.
[QUOTE="foxhound_fox"]The first part of your post is wrong in his case...he wants to add mass...that is not the way to do it The second part of your post is correct though -try to eat 6 meals a day...I actually eat more...but start there You should start out with 3 days a week lifting and slowly ramp up to 4 or 5 -doing different muscle groups each day -you should still some cardio because it is good for your health...but do not run long distances...try interval training (to be built like an Olympic sprinter, not a marathon runner) -you can get workout (lifting) programs all over the internet...but start out with a basic 3 day a week full body program and adapt from there You should eat many small meals a day that are HIGH in protein 4 to 5 days a week? That's a bit too much. Resting is just as important as working out when gaining mass. Also its good to have some stamina and so the whole "be built like an Olympic sprinter" is irrelevant unless you want to be an Olympic sprinter. I would suggest cycling to places like school or work as it's cheaper, on the whole compared to other transports except walking and it is good exercise. Otherwise I would agree with everything else you wrote.You don't need to join a gym to workout. Just jog/run, lift free-weights and maybe play some DDR (works very well for me). When it comes for eating more, try eating less more often, and when you start exercising, you'll start requiring more energy.
rawsavon
[QUOTE="rawsavon"][QUOTE="foxhound_fox"]The first part of your post is wrong in his case...he wants to add mass...that is not the way to do it The second part of your post is correct though -try to eat 6 meals a day...I actually eat more...but start there You should start out with 3 days a week lifting and slowly ramp up to 4 or 5 -doing different muscle groups each day -you should still some cardio because it is good for your health...but do not run long distances...try interval training (to be built like an Olympic sprinter, not a marathon runner) -you can get workout (lifting) programs all over the internet...but start out with a basic 3 day a week full body program and adapt from there You should eat many small meals a day that are HIGH in protein 4 to 5 days a week? That's a bit too much. Resting is just as important as working out when gaining mass. Also its good to have some stamina and so the whole "be built like an Olympic sprinter" is irrelevant unless you want to be an Olympic sprinter. I would suggest cycling to places like school or work as it's cheaper, on the whole compared to other transports except walking and it is good exercise. Otherwise I would agree with everything else you wrote. umm resting is just as important as working out... that is why you work out each muscle group only once a week so it has 6 days of rest per week. You can work out 5 days a week and let each muscle group get 6 days a rest a week, so long as you do different muscle groups on different days.You don't need to join a gym to workout. Just jog/run, lift free-weights and maybe play some DDR (works very well for me). When it comes for eating more, try eating less more often, and when you start exercising, you'll start requiring more energy.
kulmiye
[QUOTE="kulmiye"][QUOTE="rawsavon"] The first part of your post is wrong in his case...he wants to add mass...that is not the way to do it The second part of your post is correct though -try to eat 6 meals a day...I actually eat more...but start there You should start out with 3 days a week lifting and slowly ramp up to 4 or 5 -doing different muscle groups each day -you should still some cardio because it is good for your health...but do not run long distances...try interval training (to be built like an Olympic sprinter, not a marathon runner) -you can get workout (lifting) programs all over the internet...but start out with a basic 3 day a week full body program and adapt from there You should eat many small meals a day that are HIGH in proteingomer694 to 5 days a week? That's a bit too much. Resting is just as important as working out when gaining mass. Also its good to have some stamina and so the whole "be built like an Olympic sprinter" is irrelevant unless you want to be an Olympic sprinter. I would suggest cycling to places like school or work as it's cheaper, on the whole compared to other transports except walking and it is good exercise. Otherwise I would agree with everything else you wrote. umm resting is just as important as working out... that is why you work out each muscle group only once a week so it has 6 days of rest per week. You can work out 5 days a week and let each muscle group get 6 days a rest a week, so long as you do different muscle groups on different days.Thats the truth.
[QUOTE="gomer69"] umm resting is just as important as working out... that is why you work out each muscle group only once a week so it has 6 days of rest per week. You can work out 5 days a week and let each muscle group get 6 days a rest a week, so long as you do different muscle groups on different days.kulmiyeIf one wants to gain mass then one should work out their entire body so that their overall mass would increase.Bodybuilders usually cycle through regions. today legs,tommorow arms,then abdominal,etc.......Most that i know lift 5 to 6 days a week.
http://scoobysworkshop.com/
I seriously reccommend this website to anyone interested in body building, best free advice you'll ever get (from a 50 year old bodybuilder) really and no need to sign on. Some of the information in this forum is wrong such as crunches being a poor workout.
No surprise that some really bad advice is being given out here. I'll start with diet. You should be eating 5-6 meals per day, with lots of protein per meal. To the guy that said 100g of protein per day, that is definitely not enough unless we are talking about a teenage girl. I know some people may lose a kidney simply by reading this, but I probably consume about 300g protein per day(I don't count calories so IDK for sure...). Fats and carbs are both important in gaining weight, but try to separate out your fats from your carbs until you no longer can(because you're not gaining anymore). Have protein with every meal. For carbs, rice, potatoes, pasta, fruit are all good choices. For protein, really any kind of meat. For fat, just from the meat, nuts, peanut butter, eggs, stuff like that.
Now on to training. The standard advice nowadays is to give newbs a 3 day/week full body program. The truth is not very many people have gotten big off of such programs. They may be fine to start off with, but you should quickly graduate to an upper/lower split or a regular body part split(2-3 body parts per day, about 3 exercises per group). Training 4-6 days per week is absolutely fine and is how many people have gotten very big. Also, NEVER fall in to the "I don't want to get too big!" crowd. Trust me, if that's your approach you most definitely WILL NOT get big at all. Also, you have to be committed 24/7. This isn't for weaklings or pu$$ies so prepare to bust your ass and be committed. I play video games yet I still find the time to bodybuild, so just remember that 99% of excuses are for pu$$ies.
BTW, in my first year of training I gained 40 lbs. of mostly muscle, and a lot of strength.
[QUOTE="gomer69"]
WALL OF TEXT
fmacraze
You're awesome. High five. What I'm worried of, though, is that it might affect my growth. I'm only 16, and apparently I'll grow till 20.
There is absolutely no evidence to back up the claim of "stunted growth" by weightlifting from a young age. You're fine to lift weights.
I said 100g of protein in addition to what you regularly eat at the minimum, and i also said, if your muscles are still soar for 3 or more days after working out, that your probably need to eat more protien.No surprise that some really bad advice is being given out here. I'll start with diet. You should be eating 5-6 meals per day, with lots of protein per meal. To the guy that said 100g of protein per day, that is definitely not enough unless we are talking about a teenage girl. I know some people may lose a kidney simply by reading this, but I probably consume about 300g protein per day(I don't count calories so IDK for sure...). Fats and carbs are both important in gaining weight, but try to separate out your fats from your carbs until you no longer can(because you're not gaining anymore). Have protein with every meal. For carbs, rice, potatoes, pasta, fruit are all good choices. For protein, really any kind of meat. For fat, just from the meat, nuts, peanut butter, eggs, stuff like that.
Now on to training. The standard advice nowadays is to give newbs a 3 day/week full body program. The truth is not very many people have gotten big off of such programs. They may be fine to start off with, but you should quickly graduate to an upper/lower split or a regular body part split(2-3 body parts per day, about 3 exercises per group). Training 4-6 days per week is absolutely fine and is how many people have gotten very big. Also, NEVER fall in to the "I don't want to get too big!" crowd. Trust me, if that's your approach you most definitely WILL NOT get big at all. Also, you have to be committed 24/7. This isn't for weaklings or pu$$ies so prepare to bust your ass and be committed. I play video games yet I still find the time to bodybuild, so just remember that 99% of excuses are for pu$$ies.
BTW, in my first year of training I gained 40 lbs. of mostly muscle, and a lot of strength.
Kanix23
No surprise that some really bad advice is being given out here. I'll start with diet. You should be eating 5-6 meals per day, with lots of protein per meal. To the guy that said 100g of protein per day, that is definitely not enough unless we are talking about a teenage girl. I know some people may lose a kidney simply by reading this, but I probably consume about 300g protein per day(I don't count calories so IDK for sure...). Fats and carbs are both important in gaining weight, but try to separate out your fats from your carbs until you no longer can(because you're not gaining anymore). Have protein with every meal. For carbs, rice, potatoes, pasta, fruit are all good choices. For protein, really any kind of meat. For fat, just from the meat, nuts, peanut butter, eggs, stuff like that.
Now on to training. The standard advice nowadays is to give newbs a 3 day/week full body program. The truth is not very many people have gotten big off of such programs. They may be fine to start off with, but you should quickly graduate to an upper/lower split or a regular body part split(2-3 body parts per day, about 3 exercises per group). Training 4-6 days per week is absolutely fine and is how many people have gotten very big. Also, NEVER fall in to the "I don't want to get too big!" crowd. Trust me, if that's your approach you most definitely WILL NOT get big at all. Also, you have to be committed 24/7. This isn't for weaklings or pu$$ies so prepare to bust your ass and be committed. I play video games yet I still find the time to bodybuild, so just remember that 99% of excuses are for pu$$ies.
BTW, in my first year of training I gained 40 lbs. of mostly muscle, and a lot of strength.
Kanix23
But it takes a year to gain 10lbs of muscle and that's if you have good genetics & never miss training or a meal.
[QUOTE="Kanix23"]I said 100g of protein in addition to what you regularly eat at the minimum, and i also said, if your muscles are still soar for 3 or more days after working out, that your probably need to eat more protien.No surprise that some really bad advice is being given out here. I'll start with diet. You should be eating 5-6 meals per day, with lots of protein per meal. To the guy that said 100g of protein per day, that is definitely not enough unless we are talking about a teenage girl. I know some people may lose a kidney simply by reading this, but I probably consume about 300g protein per day(I don't count calories so IDK for sure...). Fats and carbs are both important in gaining weight, but try to separate out your fats from your carbs until you no longer can(because you're not gaining anymore). Have protein with every meal. For carbs, rice, potatoes, pasta, fruit are all good choices. For protein, really any kind of meat. For fat, just from the meat, nuts, peanut butter, eggs, stuff like that.
Now on to training. The standard advice nowadays is to give newbs a 3 day/week full body program. The truth is not very many people have gotten big off of such programs. They may be fine to start off with, but you should quickly graduate to an upper/lower split or a regular body part split(2-3 body parts per day, about 3 exercises per group). Training 4-6 days per week is absolutely fine and is how many people have gotten very big. Also, NEVER fall in to the "I don't want to get too big!" crowd. Trust me, if that's your approach you most definitely WILL NOT get big at all. Also, you have to be committed 24/7. This isn't for weaklings or pu$$ies so prepare to bust your ass and be committed. I play video games yet I still find the time to bodybuild, so just remember that 99% of excuses are for pu$$ies.
BTW, in my first year of training I gained 40 lbs. of mostly muscle, and a lot of strength.
gomer69
Yes, I just reread that. My mistake. There is still no reason right now for him to eat 100+g from protein shakes. You should still get the majority of your protein from meat. Newbs need to learn to eat A LOT before they start relying on shakes.
[QUOTE="Kanix23"]
No surprise that some really bad advice is being given out here. I'll start with diet. You should be eating 5-6 meals per day, with lots of protein per meal. To the guy that said 100g of protein per day, that is definitely not enough unless we are talking about a teenage girl. I know some people may lose a kidney simply by reading this, but I probably consume about 300g protein per day(I don't count calories so IDK for sure...). Fats and carbs are both important in gaining weight, but try to separate out your fats from your carbs until you no longer can(because you're not gaining anymore). Have protein with every meal. For carbs, rice, potatoes, pasta, fruit are all good choices. For protein, really any kind of meat. For fat, just from the meat, nuts, peanut butter, eggs, stuff like that.
Now on to training. The standard advice nowadays is to give newbs a 3 day/week full body program. The truth is not very many people have gotten big off of such programs. They may be fine to start off with, but you should quickly graduate to an upper/lower split or a regular body part split(2-3 body parts per day, about 3 exercises per group). Training 4-6 days per week is absolutely fine and is how many people have gotten very big. Also, NEVER fall in to the "I don't want to get too big!" crowd. Trust me, if that's your approach you most definitely WILL NOT get big at all. Also, you have to be committed 24/7. This isn't for weaklings or pu$$ies so prepare to bust your ass and be committed. I play video games yet I still find the time to bodybuild, so just remember that 99% of excuses are for pu$$ies.
BTW, in my first year of training I gained 40 lbs. of mostly muscle, and a lot of strength.
cyborg100000
But it takes a year to gain 10lbs of muscle and that's if you have good genetics & never miss training or a meal.
Oh, really? All the muscle I thought I was gaining is really fake! Thanks for your great contribution!
Dude, that is some serious BS. The first thing you should do when starting training(and LIFE for that matter...) is not limit yourself. Most newbs especially can gain around 20 lbs. of muscle pretty easily. From then on it gets harder, but don't limit yourself to specific numbers, especially when you have no idea where they came from and just heard it somewhere.
[QUOTE="Kanix23"]
No surprise that some really bad advice is being given out here. I'll start with diet. You should be eating 5-6 meals per day, with lots of protein per meal. To the guy that said 100g of protein per day, that is definitely not enough unless we are talking about a teenage girl. I know some people may lose a kidney simply by reading this, but I probably consume about 300g protein per day(I don't count calories so IDK for sure...). Fats and carbs are both important in gaining weight, but try to separate out your fats from your carbs until you no longer can(because you're not gaining anymore). Have protein with every meal. For carbs, rice, potatoes, pasta, fruit are all good choices. For protein, really any kind of meat. For fat, just from the meat, nuts, peanut butter, eggs, stuff like that.
Now on to training. The standard advice nowadays is to give newbs a 3 day/week full body program. The truth is not very many people have gotten big off of such programs. They may be fine to start off with, but you should quickly graduate to an upper/lower split or a regular body part split(2-3 body parts per day, about 3 exercises per group). Training 4-6 days per week is absolutely fine and is how many people have gotten very big. Also, NEVER fall in to the "I don't want to get too big!" crowd. Trust me, if that's your approach you most definitely WILL NOT get big at all. Also, you have to be committed 24/7. This isn't for weaklings or pu$$ies so prepare to bust your ass and be committed. I play video games yet I still find the time to bodybuild, so just remember that 99% of excuses are for pu$$ies.
BTW, in my first year of training I gained 40 lbs. of mostly muscle, and a lot of strength.
cyborg100000
But it takes a year to gain 10lbs of muscle and that's if you have good genetics & never miss training or a meal.
I've heard this before, but what it doesn't consider is that, you gain at least 1/2 pound of fat for every pound of muscle you get, and most people gain 1 pound of fat for every pound of muscle they gain. you can't gain 1 pound of muscle and 0 pounds of fat. that is impossible and your body won't allow it. That being said, if he is really really skinny and he gains 2 pounds of fat for every pound of muscle till he is average weight, then i don't really see a problem with that. But after he reaches average weight, he should focus more on 1 pound of fat for 1 pound of muscle.[QUOTE="cyborg100000"]
[QUOTE="Kanix23"]
No surprise that some really bad advice is being given out here. I'll start with diet. You should be eating 5-6 meals per day, with lots of protein per meal. To the guy that said 100g of protein per day, that is definitely not enough unless we are talking about a teenage girl. I know some people may lose a kidney simply by reading this, but I probably consume about 300g protein per day(I don't count calories so IDK for sure...). Fats and carbs are both important in gaining weight, but try to separate out your fats from your carbs until you no longer can(because you're not gaining anymore). Have protein with every meal. For carbs, rice, potatoes, pasta, fruit are all good choices. For protein, really any kind of meat. For fat, just from the meat, nuts, peanut butter, eggs, stuff like that.
Now on to training. The standard advice nowadays is to give newbs a 3 day/week full body program. The truth is not very many people have gotten big off of such programs. They may be fine to start off with, but you should quickly graduate to an upper/lower split or a regular body part split(2-3 body parts per day, about 3 exercises per group). Training 4-6 days per week is absolutely fine and is how many people have gotten very big. Also, NEVER fall in to the "I don't want to get too big!" crowd. Trust me, if that's your approach you most definitely WILL NOT get big at all. Also, you have to be committed 24/7. This isn't for weaklings or pu$$ies so prepare to bust your ass and be committed. I play video games yet I still find the time to bodybuild, so just remember that 99% of excuses are for pu$$ies.
BTW, in my first year of training I gained 40 lbs. of mostly muscle, and a lot of strength.
Kanix23
But it takes a year to gain 10lbs of muscle and that's if you have good genetics & never miss training or a meal.
Oh, really? All the muscle I thought I was gaining is really fake! Thanks for your great contribution!
Dude, that is some serious BS. The first thing you should do when starting training(and LIFE for that matter...) is not limit yourself. Most newbs especially can gain around 20 lbs. of muscle pretty easily. From then on it gets harder, but don't limit yourself to specific numbers, especially when you have no idea where they came from and just heard it somewhere.
I think arnold said you can only gain 10 pounds of lean muscle per year. but it is also true that people that just start working out seem to gain muscle much more quickly than arnold (someone who has been doing it for a long time). but either way even what arnold says is 10 pounds of muscle so that is like 20 pounds of weight total (because you would also gain 10 pounds of fat).[QUOTE="cyborg100000"][QUOTE="Kanix23"]
No surprise that some really bad advice is being given out here. I'll start with diet. You should be eating 5-6 meals per day, with lots of protein per meal. To the guy that said 100g of protein per day, that is definitely not enough unless we are talking about a teenage girl. I know some people may lose a kidney simply by reading this, but I probably consume about 300g protein per day(I don't count calories so IDK for sure...). Fats and carbs are both important in gaining weight, but try to separate out your fats from your carbs until you no longer can(because you're not gaining anymore). Have protein with every meal. For carbs, rice, potatoes, pasta, fruit are all good choices. For protein, really any kind of meat. For fat, just from the meat, nuts, peanut butter, eggs, stuff like that.
Now on to training. The standard advice nowadays is to give newbs a 3 day/week full body program. The truth is not very many people have gotten big off of such programs. They may be fine to start off with, but you should quickly graduate to an upper/lower split or a regular body part split(2-3 body parts per day, about 3 exercises per group). Training 4-6 days per week is absolutely fine and is how many people have gotten very big. Also, NEVER fall in to the "I don't want to get too big!" crowd. Trust me, if that's your approach you most definitely WILL NOT get big at all. Also, you have to be committed 24/7. This isn't for weaklings or pu$$ies so prepare to bust your ass and be committed. I play video games yet I still find the time to bodybuild, so just remember that 99% of excuses are for pu$$ies.
BTW, in my first year of training I gained 40 lbs. of mostly muscle, and a lot of strength.
gomer69
But it takes a year to gain 10lbs of muscle and that's if you have good genetics & never miss training or a meal.
I've heard this before, but what it doesn't consider is that, you gain at least 1/2 pound of fat for every pound of muscle you get, and most people gain 1 pound of fat for every pound of muscle they gain. you can't gain 1 pound of muscle and 0 pounds of fat. that is impossible and your body won't allow it. That being said, if he is really really skinny and he gains 2 pounds of fat for every pound of muscle till he is average weight, then i don't really see a problem with that. But after he reaches average weight, he should focus more on 1 pound of fat for 1 pound of muscle.I don't like the specific numbers you use, but you raise a good point. If you(OP) are serious about putting on muscle and actually looking above average, you will MOST LIKELY need to gain a little fat to ensure you're gaining muscle optimally. Trying to juggle stayling lean with gaining muscle is a bad idea and leads to stagnation. That said, no one is recommending for you to become obese. But, you probably will need to gain a lot of overall weight initially.
[QUOTE="cyborg100000"]
[QUOTE="Kanix23"]
No surprise that some really bad advice is being given out here. I'll start with diet. You should be eating 5-6 meals per day, with lots of protein per meal. To the guy that said 100g of protein per day, that is definitely not enough unless we are talking about a teenage girl. I know some people may lose a kidney simply by reading this, but I probably consume about 300g protein per day(I don't count calories so IDK for sure...). Fats and carbs are both important in gaining weight, but try to separate out your fats from your carbs until you no longer can(because you're not gaining anymore). Have protein with every meal. For carbs, rice, potatoes, pasta, fruit are all good choices. For protein, really any kind of meat. For fat, just from the meat, nuts, peanut butter, eggs, stuff like that.
Now on to training. The standard advice nowadays is to give newbs a 3 day/week full body program. The truth is not very many people have gotten big off of such programs. They may be fine to start off with, but you should quickly graduate to an upper/lower split or a regular body part split(2-3 body parts per day, about 3 exercises per group). Training 4-6 days per week is absolutely fine and is how many people have gotten very big. Also, NEVER fall in to the "I don't want to get too big!" crowd. Trust me, if that's your approach you most definitely WILL NOT get big at all. Also, you have to be committed 24/7. This isn't for weaklings or pu$$ies so prepare to bust your ass and be committed. I play video games yet I still find the time to bodybuild, so just remember that 99% of excuses are for pu$$ies.
BTW, in my first year of training I gained 40 lbs. of mostly muscle, and a lot of strength.
Kanix23
But it takes a year to gain 10lbs of muscle and that's if you have good genetics & never miss training or a meal.
Oh, really? All the muscle I thought I was gaining is really fake! Thanks for your great contribution!
Dude, that is some serious BS. The first thing you should do when starting training(and LIFE for that matter...) is not limit yourself. Most newbs especially can gain around 20 lbs. of muscle pretty easily. From then on it gets harder, but don't limit yourself to specific numbers, especially when you have no idea where they came from and just heard it somewhere.
"There is a LOT of bad information out there and people have a very warped view of what are reasonable expectations for putting on muscle thru weightlifting. Lets talk about teens and growth first, during the ages 16-22, teens are growing fast. In this time they are getting taller, adding body mass, and getting stronger all as part of the normal growth process without lifting a single weight. The reason this is important is that many times you hear anecdotes of teens who add 20lbs in one year lifting weights, well the truth is that they would have added 15lbs anyway thru the normal growth process, only the last 5lbs was actually muscle was actually added thru the weightlifting.
So what is a reasonable expectation for how much muscle you can add in a year thru weightlifting? Well if you lift with intensity 5 days a week for an hour a day all year long AND have proper nutrition (more on that later), you can expect to add 5lbs muscle per year if you are a hard gainer and 10lbs muscle if you are one of the gifted few. Doesn't sound like a lot you can do this year after year and slowly those slowly 5lb gains really add up. Picture yourself a decade later with 50lbs muscle on!"
This is coming from a 50 year old bodybuilder with a killer body, offering everything he knows info wise. Why on Earth would he be mistaken or lying?
[QUOTE="Kanix23"][QUOTE="cyborg100000"]
But it takes a year to gain 10lbs of muscle and that's if you have good genetics & never miss training or a meal.
gomer69
Oh, really? All the muscle I thought I was gaining is really fake! Thanks for your great contribution!
Dude, that is some serious BS. The first thing you should do when starting training(and LIFE for that matter...) is not limit yourself. Most newbs especially can gain around 20 lbs. of muscle pretty easily. From then on it gets harder, but don't limit yourself to specific numbers, especially when you have no idea where they came from and just heard it somewhere.
I think arnold said you can only gain 10 pounds of lean muscle per year. but it is also true that people that just start working out seem to gain muscle much more quickly than arnold (someone who has been doing it for a long time). but either way even what arnold says is 10 pounds of muscle so that is like 20 pounds of weight total (because you would also gain 10 pounds of fat).Not only that, but everyone is different... We don't know the OP's genetics, he may start training and become freaking huge within his first year. There is just absolutely no reason to limit yourself like that.
[QUOTE="fmacraze"]
[QUOTE="gomer69"]
WALL OF TEXT
Kanix23
You're awesome. High five. What I'm worried of, though, is that it might affect my growth. I'm only 16, and apparently I'll grow till 20.
There is absolutely no evidence to back up the claim of "stunted growth" by weightlifting from a young age. You're fine to lift weights.
Um, there's lots of evidence. My gym wont even let you use the weight-lifting room if you're younger than 18 for that very reason, and even then they recommend that you dont.What? You can gain muscle without adding ANY fat at all. All you need to do is cardio & pick out high protein, low fat meals such as Tuna or Oatmeal then you should definetly increase muscle with no fat.
I think arnold said you can only gain 10 pounds of lean muscle per year. but it is also true that people that just start working out seem to gain muscle much more quickly than arnold (someone who has been doing it for a long time). but either way even what arnold says is 10 pounds of muscle so that is like 20 pounds of weight total (because you would also gain 10 pounds of fat).cyborg100000
What? You can gain muscle without adding ANY fat at all. All you need to do is cardio & pick out high protein, low fat meals such as Tuna or Oatmeal then you should definetly increase muscle with no fat.
LOL that is impossible, that is like what you want to do if you want to lose wieght.... I can find the link if I have too, but it is impossible to not gain at least 1/2 pound of fat for every pound of muscle you put on. like your body just can't do it.But you can maintain the same fat level throughout your lifetime along with gaining muscle with low calorie food and cardio.
[QUOTE="Kanix23"]
[QUOTE="cyborg100000"]
But it takes a year to gain 10lbs of muscle and that's if you have good genetics & never miss training or a meal.
cyborg100000
Oh, really? All the muscle I thought I was gaining is really fake! Thanks for your great contribution!
Dude, that is some serious BS. The first thing you should do when starting training(and LIFE for that matter...) is not limit yourself. Most newbs especially can gain around 20 lbs. of muscle pretty easily. From then on it gets harder, but don't limit yourself to specific numbers, especially when you have no idea where they came from and just heard it somewhere.
"There is a LOT of bad information out there and people have a very warped view of what are reasonable expectations for putting on muscle thru weightlifting. Lets talk about teens and growth first, during the ages 16-22, teens are growing fast. In this time they are getting taller, adding body mass, and getting stronger all as part of the normal growth process without lifting a single weight. The reason this is important is that many times you hear anecdotes of teens who add 20lbs in one year lifting weights, well the truth is that they would have added 15lbs anyway thru the normal growth process, only the last 5lbs was actually muscle was actually added thru the weightlifting.
So what is a reasonable expectation for how much muscle you can add in a year thru weightlifting? Well if you lift with intensity 5 days a week for an hour a day all year long AND have proper nutrition (more on that later), you can expect to add 5lbs muscle per year if you are a hard gainer and 10lbs muscle if you are one of the gifted few. Doesn't sound like a lot you can do this year after year and slowly those slowly 5lb gains really add up. Picture yourself a decade later with 50lbs muscle on!"
This is coming from a 50 year old bodybuilder with a killer body, offering everything he knows info wise. Why on Earth would he be mistaken or lying?
LOL! Gee, I guess I'm really freaking gifted then. This is BS, I started training when I was 17. I had weighed 150 for FOUR freaking years before I started training. Are you telling me that COINCIDENTALLY the same year I started training and eating, I "happened" to stumble on 20 lbs. or so of muscle? What a load of BS. I gained that, it didn't just happen. I also love the "hard gainer" thing. Why the hell do people limit themselves like this? True hard gainers are extremely rare. It's more often that those people are simply UNDEREATERS. That guy may have a good physique, but his advice really sucks.
[QUOTE="Kanix23"][QUOTE="fmacraze"]
You're awesome. High five. What I'm worried of, though, is that it might affect my growth. I'm only 16, and apparently I'll grow till 20.
Doctor-McNinja
There is absolutely no evidence to back up the claim of "stunted growth" by weightlifting from a young age. You're fine to lift weights.
Um, there's lots of evidence. My gym wont even let you use the weight-lifting room if you're younger than 18 for that very reason, and even then they recommend that you dont.Most gyms are the worst sources for weight lifting information. Yours is no exception.
[QUOTE="Kanix23"][QUOTE="fmacraze"]
You're awesome. High five. What I'm worried of, though, is that it might affect my growth. I'm only 16, and apparently I'll grow till 20.
Doctor-McNinja
There is absolutely no evidence to back up the claim of "stunted growth" by weightlifting from a young age. You're fine to lift weights.
Um, there's lots of evidence. My gym wont even let you use the weight-lifting room if you're younger than 18 for that very reason, and even then they recommend that you dont.Not true, there have been several athletes who all started weightlifting in their early teens and grew to be more than 6 feet. The important thing is not to overdo it and only work to your limits, also if your bones start to hurt then stop.
But you can maintain the same fat level throughout your lifetime along with gaining muscle with low calorie food and cardio.
cyborg100000
Yeah if you really want to limit your overall gains. Of course you can gain a bit of muscle this way...but again, why limit yourself?
Kanix, all I know is that Scooby's used that method on his website to get his body so I'm sticking to that and his advice. It can hardly be condeemed crap information if it's worked wonders for him. He says that if you eat too much you're simply going to turn fat, there's a limit to how much protein your body uses every few hours, fat simply gives you fat and does nothing to help you gain muscle and over training just stops your muscles from fully recovering from a workout.
Kanix, all I know is that Scooby's used that method on his website to get his body so I'm sticking to that and his advice. It can hardly be condeemed crap information if it's worked wonders for him. He says that if you eat too much you're simply going to turn fat, there's a limit to how much protein your body uses every few hours, fat simply gives you fat and does nothing to help you gain muscle and over training just stops your muscles from fully recovering from a workout.
cyborg100000
Wtf, "stops your muscles from fully recovering from a workout?" Wow...you're clearly quite lost. I bet if you pressed Scooby about how he got big, it was NOT by staying lean all year round. I've seen this before, where a big guy claims he stayed lean, but when pressed on it, you find out he really did have to eat a LOT to gain that mass. I have never seen a guy go from skinny to really big without bulking up to some degree.
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