I've been weight lifting, but like no bulk?!
Question: I've been weight lifting, but like no bulk!?
Ok, I started 'consistantly' weight lifting like about 6 months ago!. I know thats not much time to notice things, and for the past couple weeks I've been busy and not as dedicated as I used to be, but I feel like I haven't really made any progress!.
I'm 15 years old, 5'8" tall, 130 pounds!. I'm really skinny and I really want to bulk up!.
My fat level I think is like around 20% I think!.!.!. I don't eat fast foods, I don't eat out at restraunts, I eat entirely home cooked all around meals!. (My moms a nurse, so yeah I eat properly)!.
Can anyone give me any like schedule ideas!? Or any tips for bulking up faster!?
I try to lift fairly heavy and low reps!. I try to be consistant!. I lift about every day for like 20-30 minutes!.
Should I create a full schedule that I stick to!? So far I haven't which might be part of my problem!.!.!.
Any ideas!? Help!? Tips!?
I was doing great but I feel I haven't gone very far and feel discouraged!.!.!. Thanks!.
I really want to change my image!.
Also I want to change by next summer!. Like and continue on from there but my goal so far has been to bulk up, gain some weight, and get a six pack (I'm on the verge of a 4 pack ^!.^ lol)!. I want to do that by Summer of 09!.!.!. Is this unrealistic!? Www@Answer-Health@Com
I'm 15 years old, 5'8" tall, 130 pounds!. I'm really skinny and I really want to bulk up!.
My fat level I think is like around 20% I think!.!.!. I don't eat fast foods, I don't eat out at restraunts, I eat entirely home cooked all around meals!. (My moms a nurse, so yeah I eat properly)!.
Can anyone give me any like schedule ideas!? Or any tips for bulking up faster!?
I try to lift fairly heavy and low reps!. I try to be consistant!. I lift about every day for like 20-30 minutes!.
Should I create a full schedule that I stick to!? So far I haven't which might be part of my problem!.!.!.
Any ideas!? Help!? Tips!?
I was doing great but I feel I haven't gone very far and feel discouraged!.!.!. Thanks!.
I really want to change my image!.
Also I want to change by next summer!. Like and continue on from there but my goal so far has been to bulk up, gain some weight, and get a six pack (I'm on the verge of a 4 pack ^!.^ lol)!. I want to do that by Summer of 09!.!.!. Is this unrealistic!? Www@Answer-Health@Com
Answers:
5'8 and 130lbs - you are a skinny hardgainer!. If you really think you are on the verge of a 4 pack then either you are at 10% bodyfat and not 20% or just are holding all your fat someplace besides your abs!.
Still, you are a hardgainer!. At a high level, this means that your body type has a very high metabolism and had a ***** of time gaining muscle mass!. Both of which I'm sure you already know!.
Here is what that means relative to your diet an exercise:
Diet:
Protein!. You must must must eat protein every 2 hrs!. Your super fast metabolism is constantly searching for aminos!. If you aren't constantly eating some then your body steals from your muscles!. Figure you need 2g/lb for your daily requirements!. Yeah, most normal bodybuilders are 1-1!.5g but as a hardgainer you want to overload!. Its insurance!. So thats 260 grams of protein a day!. Every day!. Evenly spaced out during your waking hours!. Awake 16 hrs!? Then you need ~ 32 grams every 2 hrs!. That is a scoop and a half of protein powder, a small can of tuna!. Whatever!.
Since you aren't eating when you are sleeping you need some slow digesting protein right before bed!. Casein protein powder or cottage cheese are your best options!. Get about 40 grams of protein!.
You absolutely need pre and post workout food!. Get protein powder!. Get lots!. 5 lbs will only last you a month at best!. 40 grams of protein pre workout!. 40 grams of protein and 60 grams of fast digesting (re: sugar, fruits, gatorade, etc) carbs post workout!. Each time!. Every time!.
Carbs: Whatever!. You burn them like they aren't even there!. If you eat even remotely healthy then you aren't going to gain much fat!. Still, clean carbs are better!.
Fats: You need more!. Healthy fats are the key to muscle growth and testosterone production!. Nuts (almonds, walnuts and pistachios are my favs!.), peanut butter (the good stuff that is ONLY peanuts and salt!.), faty fish (go for the salmon) avocados!. Whatever!. Your mom probably has good ideas!. 15-30% of your total calories from healthy fats!.
Total calorie intake: A good rule of thumb is anywhere from 10 to 20 calories per pound of GOAL body weight!. Make your goal 150 (good starting place) and eat for that!. 10 is a cutting diet!. 20 is a super bulk!. 15-18 is good!. Start with 15 and ramp up!.
Exercise:
Rep Range: In general you want to stick to 5-8 reps for most of your heavy sets!. Since you are a hardgainer you need to worry about your from more than anyone else!. You have to be uber strict!. No momentum!. And you need to take your sets to failure!. Always!. Unless it is a scheduled rest week in which case you lift the same 5-8 rep range but stop about 2 reps early!. You need a rest week every 6-8 weeks to let your body recovery from the beatings!.
Frequency: As a hardgainer you are more likely to fall into overtraining so you need to keep your *** out of the gym and out of sports more often then most people!. Rest is key!. You only grow when you sleep!. Train 3 days a week!. Train your balls off!. Make it the most intense 30-45 minutes of your day!. Come out of the gym dead!. Immediately grab 30-40 grams of protein and then go to bed!. Or do your homework!. But do not train too often!.
Training Split:
Monday: Chest, Shoulders, Tri
Wednesday: Legs, Abs
Friday: Back, Traps, Bis
Do 2-4 exercises per body part, 2-3 sets per exercise!. On the last exercise increase the rep range to 10-15!. This will completely fry your slow twitch fibers and give you a huge pump!. All of which will prime you for growth!.
Be out of the gym within 45 min!. Shoot for 30!. This means resting 2 minutes or less between sets!. Superset when you can!. The goal is to do the maximum damage in the minimal time!.
Cardio: Don't unless you need to!. If you really need to then do it on non-training days!. No more than 45 min per session!. And just like training days you need 30-40 grams of protein before and after!. Www@Answer-Health@Com
Still, you are a hardgainer!. At a high level, this means that your body type has a very high metabolism and had a ***** of time gaining muscle mass!. Both of which I'm sure you already know!.
Here is what that means relative to your diet an exercise:
Diet:
Protein!. You must must must eat protein every 2 hrs!. Your super fast metabolism is constantly searching for aminos!. If you aren't constantly eating some then your body steals from your muscles!. Figure you need 2g/lb for your daily requirements!. Yeah, most normal bodybuilders are 1-1!.5g but as a hardgainer you want to overload!. Its insurance!. So thats 260 grams of protein a day!. Every day!. Evenly spaced out during your waking hours!. Awake 16 hrs!? Then you need ~ 32 grams every 2 hrs!. That is a scoop and a half of protein powder, a small can of tuna!. Whatever!.
Since you aren't eating when you are sleeping you need some slow digesting protein right before bed!. Casein protein powder or cottage cheese are your best options!. Get about 40 grams of protein!.
You absolutely need pre and post workout food!. Get protein powder!. Get lots!. 5 lbs will only last you a month at best!. 40 grams of protein pre workout!. 40 grams of protein and 60 grams of fast digesting (re: sugar, fruits, gatorade, etc) carbs post workout!. Each time!. Every time!.
Carbs: Whatever!. You burn them like they aren't even there!. If you eat even remotely healthy then you aren't going to gain much fat!. Still, clean carbs are better!.
Fats: You need more!. Healthy fats are the key to muscle growth and testosterone production!. Nuts (almonds, walnuts and pistachios are my favs!.), peanut butter (the good stuff that is ONLY peanuts and salt!.), faty fish (go for the salmon) avocados!. Whatever!. Your mom probably has good ideas!. 15-30% of your total calories from healthy fats!.
Total calorie intake: A good rule of thumb is anywhere from 10 to 20 calories per pound of GOAL body weight!. Make your goal 150 (good starting place) and eat for that!. 10 is a cutting diet!. 20 is a super bulk!. 15-18 is good!. Start with 15 and ramp up!.
Exercise:
Rep Range: In general you want to stick to 5-8 reps for most of your heavy sets!. Since you are a hardgainer you need to worry about your from more than anyone else!. You have to be uber strict!. No momentum!. And you need to take your sets to failure!. Always!. Unless it is a scheduled rest week in which case you lift the same 5-8 rep range but stop about 2 reps early!. You need a rest week every 6-8 weeks to let your body recovery from the beatings!.
Frequency: As a hardgainer you are more likely to fall into overtraining so you need to keep your *** out of the gym and out of sports more often then most people!. Rest is key!. You only grow when you sleep!. Train 3 days a week!. Train your balls off!. Make it the most intense 30-45 minutes of your day!. Come out of the gym dead!. Immediately grab 30-40 grams of protein and then go to bed!. Or do your homework!. But do not train too often!.
Training Split:
Monday: Chest, Shoulders, Tri
Wednesday: Legs, Abs
Friday: Back, Traps, Bis
Do 2-4 exercises per body part, 2-3 sets per exercise!. On the last exercise increase the rep range to 10-15!. This will completely fry your slow twitch fibers and give you a huge pump!. All of which will prime you for growth!.
Be out of the gym within 45 min!. Shoot for 30!. This means resting 2 minutes or less between sets!. Superset when you can!. The goal is to do the maximum damage in the minimal time!.
Cardio: Don't unless you need to!. If you really need to then do it on non-training days!. No more than 45 min per session!. And just like training days you need 30-40 grams of protein before and after!. Www@Answer-Health@Com
Theres one tip I can give you!.!.
By lifting fairly heavy weights and doing it consistently, you are toning your arms (Controlling your flab)!.
To actually BULK up, you need to lift VERY heavy weights, but for only 10-20 times, and move on to heavier and heavier weights!.
If you carry on toning your flab its not going to change your image!.
Summer 09 seems fine!. Set your standards higher and don't give up!!Www@Answer-Health@Com
By lifting fairly heavy weights and doing it consistently, you are toning your arms (Controlling your flab)!.
To actually BULK up, you need to lift VERY heavy weights, but for only 10-20 times, and move on to heavier and heavier weights!.
If you carry on toning your flab its not going to change your image!.
Summer 09 seems fine!. Set your standards higher and don't give up!!Www@Answer-Health@Com
Gain weight by taking more milk product and protein intake,train hard to turn fat int muscles!.Www@Answer-Health@Com
just eat eat train sleep eat eat train sleep ect!.Www@Answer-Health@Com
Try for one week to eat only the following foods, no quantities restriction, and it's healthy so your mom won't panic:
-Veal and Beef: steak, filet, ground beef
-Poultry (except duck and goose)!. Try to eat the white meat first and avoid the dark meat and the crispy skin in roasted chicken!. Sliced smoked turkey are convenient if you travel
-All seafood and fishes (steamed, smoked, grilled), but not canned with olive oil
-Eggs (pure white if you can or egg beater)
- you can use some aspartame or splenda if needed
- vinegars, herbs, thyme, parsley, onions, garlic,!.!.!.and most spices are authorized and highly recommended to improve the taste and create some diversity in your meals!.
- salt and mustards are authorized but in small quantities (make sure you don't take sugar-added mustard!.
- you can drink diet sodas but not gallons because of the sodium
You really need to drink a lot of water!
I know it's kinda hard at first but by the second day you wont be really craving veggies, bread or sweets!. The protein keeps you full and you can eat as much as you want!. Fastest way to bulk up, without using chemicals and stuff!. Don't forget 65 % of your success depends on nutrition!. Protein feeds the muscles and gives you a lot of energy!. I guarantee you, you will see results in 7 days!. Don't get carried on tho!. Max 10 days/month for your age!. Summer 09 you will be good to go :) Good luck!!!!
Www@Answer-Health@Com
-Veal and Beef: steak, filet, ground beef
-Poultry (except duck and goose)!. Try to eat the white meat first and avoid the dark meat and the crispy skin in roasted chicken!. Sliced smoked turkey are convenient if you travel
-All seafood and fishes (steamed, smoked, grilled), but not canned with olive oil
-Eggs (pure white if you can or egg beater)
- you can use some aspartame or splenda if needed
- vinegars, herbs, thyme, parsley, onions, garlic,!.!.!.and most spices are authorized and highly recommended to improve the taste and create some diversity in your meals!.
- salt and mustards are authorized but in small quantities (make sure you don't take sugar-added mustard!.
- you can drink diet sodas but not gallons because of the sodium
You really need to drink a lot of water!
I know it's kinda hard at first but by the second day you wont be really craving veggies, bread or sweets!. The protein keeps you full and you can eat as much as you want!. Fastest way to bulk up, without using chemicals and stuff!. Don't forget 65 % of your success depends on nutrition!. Protein feeds the muscles and gives you a lot of energy!. I guarantee you, you will see results in 7 days!. Don't get carried on tho!. Max 10 days/month for your age!. Summer 09 you will be good to go :) Good luck!!!!
Www@Answer-Health@Com