skinny 15 year old

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posted by ajr

Hi everyone, let me start off by introducing myself.

I am a 15 year old sophmore in high school, and for the past 2 years i have been very uneasy and uncomfortable with my body. I am a mere 112 pounds, at 5 foot 7. Im sick of being made fun of by the "tough guys." While im not the kid that everyone picks on, I am the guy that the girls tend to overlook often.

Since the beginning of my freshman year, I have been looking for ways to gain toned muscle, preferably in a 3 month period or less. I want to look good, and gain strength for baseball.

This summer, I started running cross country, and it has now continued into the school year. I now plan on working out in the school gym during the time between the end of school and the start of cross country practice, working out everything but my legs.

I am willing to do anything but take supplements, and I ask you guys to give me here what to eat, how much to eat, when to eat it, and most importantly, a proper workout routine. I dont care if that workout routine goes 5 days a week, because ill be at school anyway.

PS - During my internet searches today, I have become "worried" that I am what one might call a hardgainer. I admit I dont eat very much, and I have just started working out, so obviously there is no way for me to tell if I am one at all. Does anyone know exactly how to tell if you are a hardgainer? It seems the weight I gain is solely from an increase in height, but its hard to tell.

PPS - Again, since I am doing cross country, and therefore running 6-7 miles a day, I am confident that I do not, and should not work my legs in the gym. then again, I am no expert. Please adress this also.

Thanks SO MUCH for any help you can give.

Desperately,
Aaron

posted by jcvaughn26

Well first off you still need to work you legs out, I hate squats and lunges too, but has to be done don't want to be top heavy. Second if you don't want to take supplements that is cool although I would recommend protein and either a home made weight gainer or store bought. Home made is what I go with; skim, protein, 2tbsp natural peanutbutter, 1/2 cup oats, and splenda if desired. Second I will redirect you to a thread that I posted a week ago in check it out if you have more questions let me know.........

http://bbforums.com/showthread.php?t=1009

I was just skimming through what I wrote not sure if I said this EAT EAT EAT, :D all the time good clean foods; I'm talking every 3hrs if possible lots of food.

posted by ajr

okay thanks, i was just wondering if there were any extenuiating circumstances for people of my weight/age/height combination... im obviously very skinny for my age and height.. Thanks alot :)

Also do you mean anything specific when you say natural peanutbutter? And what do you mean by protein? Im not quite sure how to mix protein into a drink. If you could elaborate more on that substance id appreciate it.. THanks alot jc

posted by jcvaughn26

Natural peanut butter one without all the added stuff. It's usually the stuff with the oil on top, adam's is what I always get. When I say protein I mean protein powder you can get at all health store and most super stores like walmart or what not. I wouldn't say there are any extenuating circumstances with you other then you are young and just have to work hard and weight for your body to mature. If you are and ectomorph I read and arcticle about eating and training on a board I'm not sure where it is I'll try to dig it up.

posted by jcvaughn26

Found it I didn't really read all the way through it because not an ectomorph nor do I have much problem gaining weight, but it was posted by a good guy over at massmonster (Sixpack), so I trust it's a good post.

Weight Gain 101 Read It
This is a hell of a post by masive member so he derserves all the credit for it great job bro
Sixpack

PART 1

This is for all Ectomorphs. Yea you. The thin, skinny, tall, flat chested, rapid metabolism, nervous, can’t sit still Ectomorph. You want to gain weight?

If you’re not gaining weight, you’re not eating enough. You need to determine how many calories you’re taking in. Weigh yourself on day 1 first thing in the morning on an empty stomach. Keep track of all the calories you eat for 14 days. On day 15 weigh yourself again, if your weight has not changed by plus or minus 2 pounds this will work. Add up the calories for each day and divide by 14. The number you come out with is how many calories you need to eat each day to maintain your current bodyweight. Now to start gaining weight you need to add 300-500 calories to this number. Go 7 days then weigh yourself again. Slowly up the calories until you see an increase in weight.

Only try to gain 1-2 pounds a week. More than this on a consistent basis will lead to more increases in fat than muscle. Check your progress every 4 weeks with skinfold calipers and a cloth tape measure. If you’re desperately thin, a 10-pound increase consisting of 5 pounds of fat & 5 pounds of muscle is ok. A 2:1 ratio of muscle to fat would be ideal. Don’t be afraid of increases in fat. As long as it’s not settling solely around your waist you’re ok.

There are 8 basic components of nutrition.

Calories – besides what was mentioned earlier, you should be eating at least 6 times a day every 2-3 hours. A rough example would be 7:00am, 10:00am, 1pm, 4pm, 7pm, and 10pm.

Protein – 1 gram per pound of bodyweight. popular choices are chicken, turkey, eggs, cottage cheese, yogurt, peanut butter, milk, whey, lean cuts of red meat, fish

Carbs – 2.5 to 3 grams per pound of bodyweight. popular choices are whole grain brown rice, sweet potatoes, veggies, beans, whole grain breads and cereals, yams.

Fats – 20-30% of total caloric intake. good fats can be found in meat, fish, canola and olive oil, nuts, seeds, legumes, and sesame and soybean oil.

Water – 1 gallon a day.

Fiber – 20-35 grams daily.

Vitamins & Minerals – this is easily covered with a daily multi-vitamin/mineral.

Specifics on these 8 items can be found on this forum by searching.

Supplements besides a multi-vitamin:

If you cant eat enough calories or meals you should consider using a weight gainer or high calorie MRP.

If you can’t eat enough protein you should consider using a protein powder.

After these 3 you can add creatine and glutamine if you desire and more vitamin C and E. Now don’t get your priorities out of whack. If you don’t eat enough protein, you’re not going to grow no matter how much creatine you take. If you don’t eat enough calories, you’re not going to grow no matter how much glutamine you take. Don’t believe the BS in the muscle magazines about supplements. Get the 8 basics of nutrition down pat.

After your workouts get in some simple carbs, whey and creatine. Why? Hit the search button.

These ideas will not turn you into a 220 pound ripped ultra low bodyfat % hulking monster of muscular might. If you weigh less than 150 pounds you should successfully reach 170-180 pounds, but give it plenty of time. When you get to this point, where you go from there will depend on genetics.

If this doesn’t saturate your brain, here are some links you may find useful:

PART 2

Nutrition was covered in part 1, this concerns training. I guess this should go in the training forum but I think this deserves to be all together. This concerns the Ectomorph.

Most training programs you see are not meant for you:

No 3 on, 1 off, 2 on, 1 off or whatever training split

No training twice a day

No “I’m using Cutlers leg routine from flex cause I’m going to kick his ass in 6 months”

No drop sets, supersets, strip sets, descending sets, pre-exhaust sets

No chest shoulder workout consisting of flat bench for whole chest then incline bench for upper chest then decline bench for lower chest followed by flyes and crossovers then shoulder press for shoulders followed by front raises for front shoulder, side laterals for side shoulder then rear laterals for rear shoulder

No 2-hour training sessions

No training just arms and chest unless the woman you desire gets horny from looking at a light bulb which what you’re going to look like.

Pretty much all routines you see. Training programs for an Ectomorph have to be short and intense. Get in, workout, get out, and then get plenty of rest and nutrients before next training session. Take at least 1 day off between workouts, 2 would be better. This would have you training every 3rd day.

These are the exercises you should concern yourself with:
Squats, deadlifts, bench press, shoulder press, chin-ups, bent over rows, upright rows, cleans, hack squats, dips, stiff-arm pullover, stiff leg deadlift, dips

These are called compound movements because they hit more than one bodypart. Don’t waste time on isolation movements. These hit one bodypart and are useless for a beginning Ectomorph.

If your arms are less than 15 inches, don’t train them directly.

If your chest measures less than 40 inches, do presses and dips only.

If your calves are less than 14 inches, don’t train them directly.

Learn the mind-muscle connection (no, not the rock and sock connection). Don’t just lift the weight from point A to point B. Make the muscle work throughout the entire range of motion. Concentrate on the quality of each rep rather than on quantity of weight. If you can’t feel the muscle working and cramping as the set progresses, you’re probably using too much weight.

Your workouts should last between 45-90 minutes. Realize that no matter how perfect your diet may

PART 3

For an Ectomorph, getting bigger doesn't just happen. You have to put in the time and effort 24/7. Remember this is a lifestyle; it's not something you can just do whenever you feel like, especially if you want results. You have goals you have to meet each and every day.

You have to eat X amount of calories each day.

You have to eat X amount of protein each day.

You have to eat X amount of carbs each day.

You have to eat X amount of fat each day.

You have to drink X amount of water each day.

You have to eat X amount of fiber each day.

You have to take your supplements.

You have to do your workouts lifting X amount of weight for X amount of reps.

Each day make sure you hit all your goals. A way you can check this is to get yourself a calendar. If you did everything you were supposed to, put a checkmark for that day. If you didn't, mark an X and put what you didn’t do and the reason why. As time goes by, if you're not getting results you will start to see a pattern developing on your calendar. Like if you’re consistently skipping workouts, or neglecting your supplements or skimping on your protein intake.

At the end of your cycle, grade yourself. Take the number of checkmarks and divide by how many days in cycle and get a percentage. For example if you’re training for 10 weeks, that’s 70 days. Say you have 59 checkmarks; divide 59 by 70 and you get 84%. Anything below 80% on a consistent basis is not good (hey, I once got a 25).

This may seem anal, but if your a true Ectomorph, you need to do everything right each day to see results. Muscle growth for us doesn’t just happen; we have to work really hard for it. I use this for myself and those I help out and even though I’m not by their side each day, I can take a quick look at their calendar and if they’re getting results, it’s covered with checkmarks. And if they’re complaining that they’re not getting results, it’s covered with X’s.

posted by Matt04

How can you tell that u are a"Hardgainer"(Ectomorph)

I do gain some muscle but not alot. i have started again after a broken wrist and i have lost a little bit of what i had.

when i first started i put 1.5cm on my bis, 2cm on my chest. i forgot the other measurements but do u think i could be a Hardgainer?i do have a high metabolism cause i can eat anything under the sun and not get fat. i hate it.

i feel 4 ya ajr cause im like u.

posted by serious newbie

I have grown an inch maybe since 7th grade. I would point a couple things out that I wish I had done when I was that age. First I avoided doing certain things like intervals in track because it sucked, and lifting heavy because it "hurt my growth." Thats crap I didn't get any taller anyways. Another thing is stretching. Your flexibility range is set during puberty. You can get more flexible afterwards but it is hard, so stretch now and be happy for the rest of your life.

If you are going to lift keep your goals in mind. Most people are interested in looking good naked. I would recommend avoiding stick legs and doing some squats, aspecially low squat. Girls want a hard, round ass and I know what you are constantly thinking about now. Biceps are nice, but girls only really look at you when your back is turned. I will also point out that in baseball the ball will go a lot farther when you hit it if your legs and torso are strong, arms don't really do much there. Legs and core are where it is at. Arms and chest are easy and anyone can work those out. Squat and deadlift are where you should focus. When you get some basic strength there cleans and olympic style lifts are the most important for athletic performance.

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