15 Year old needs help!
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| posted by stoked22 |
| Well im 15 years old, 6'2 and i weight about 140, ive started to work out and drink weight gain 1850 from GNC after i work out and have gained about 7 pounds in 2 weeks. Ive seen improvements in my arms and im wondering if I keep it up do you think I can be buff by september? Any tips on how to gain muscle faster? Thanks.. |
| posted by shortz |
| It usually takes about 3 months are hard training and eating good for others to notice. At 6'2'' and 15 years old, you have the potential to beyond buff...you have the ability to get down right huge. I am also 6'2''. I am sitting at 220lbs. Of course, I still don't think I'm big. That said, my usual diet advice is 16-18 cals per lb of body weight to gain. Try for atleast 1g of protien per lb also. But, if you follow the calorie chart, at 140lbs you should be getting 2240-2520 cals. Divide that into a 40/40/20 split and you should be getting about 200-240g of protien and 200-240g of carbs. The rest should be healthy fats, about 50g. It might take a little to hit this range because you need to get used to eating. Divide this into 6-7 meals during the day. At age 15, I'm assuming you're still in school (you better be). This being the case, just make sure you eat good after school and whatever you're allowed in school. I started at 158lbs and hit 196 in a year. I ate like a horse. Body fat went up slightly, but it tapered and slowly decreased once my metabolism started to get used to it and from gaining all of the muscle. Tips on gaining muscle faster...eat, rest and train hard. Don't skip out on squats and leg work. You can add 10lbs easily from working them hard. |
| posted by regino007 |
| First off Welcome to the board. 2nd, What Shotrz said. Good luck. |
| posted by synergy |
| i'm only 5'3 and i now weight about 193 lbs. I'm looking to get over 200lbs. It's hard in the beginning to eat so many meals in a day but it takes alot of discipline. But so does working out. Your still young so you have alot of room to grow. I take the same weight gainer you do because i find in my body size it's hard for me to get all the calories and protein from food alone. It's worked good for me. Are you just starting to workout or are you the kind to go off and on again. I'm asking because if you stick to it before september you'll have people noticing your hard efforts. |
| posted by stoked22 |
| Ive just started to work out and I intend to stick to it, another thing, im an ectomorph which most of you know means I cant gain weight. Do the other suggestions still apply then? |
| posted by shortz |
| Actually, most ectomorphs have bad eating habits, which cause them to be ecto. It really doesn't have much to do with "can't gain weight" as it does "doesn't eat enough". |
| posted by stoked22 |
| No, I eat like a horse. Seriously, but this weight gain stuff is working great, ive gained 10 pounds so far. |
| posted by regino007 |
| Well keep going that route bro. Soon enough you'll be at the point that you will wish you would stop gaining weight......lol |
| posted by stoked22 |
| lol thanks for the advice, well I went to the doctor today and he said that everything I was doing was fine, and that I would grow to about 6'7 within the next year(s) |
| posted by shortz |
| Don't count your chickens until they're hatched. Docs use a growth chart to "predict" how tall one MAY get. MY little bro was 13 when he was told he had the potential to get to 6'5''. Well, he stopped growing at age 15...2 years before they "predicted he would stop. |
| posted by stoked22 |
| My brother is 6'7 right now and hes 17, also I dont wanna use any steriods or anything injected, nothing like that. Im using protien wieght gain and i am going to start using creatine. Is this a good idea? |
| posted by toothpick |
| Creatine only gives you the look not pure muscle. It makes you're muscles carry more water therefore it looks bigger. But once you stopp working out it will shrink considerably. |
| posted by shortz |
| This is not totally true. Creatine is natural in the body. One of its' fucntions is to carry nutrients into the muscles. This also does alot to hydrate muscles. A well hydrated muscle will recover faster too. There is no doubt that you may gain water weight and then drop it, but it isn't the water weight in itself that is beneficial. |
| posted by stoked22 |
| Well would it be OK for a 15 year old to take creatine? |
| posted by shortz |
| I don't see why not. If you don't have any health conditions, it should be fine. |
| posted by toothpick |
| What's the purpose of creatine if you'll loose mass if you ever stopped working out? Is it just for the look? |
| posted by shortz |
| The benefit of creatine is not for the water weight, but the effects of having the water weight for the duration. It increases muscle recovery. It's like asking "why take deca if you're just going to lose the water weight when you're done". You will keep the strength gains from rapid recovery, so that is the benefit. |
| posted by Durabolin |
| Creatine is involved in the energy cycle that is its main benefit: critical to the production of energy in the ATP cycle" ("Creatine Monohydrate," 2000). ATP (adenosine triphosphate) is broken down to ADP (adenosine diphosphate) by the creatine kinase enzyme resulting in a release of energy and a decrease in the creatine phosphate molecule. By replacing the creatine phosphate molecule through creatine supplementation, more ATP becomes resynthesized and available for breakdown into energy The creatine compound, or methyl guanidine-acetic acid, naturally appears in the bodies of non-vegetarians. Creatine appears in heart muscle tissue, smooth muscle tissue, skeletal muscle tissue, sperm, and in the neural tissue of the brain, eye, and nerves (Clark, 1998). The total amount of creatine compound is primarily stored in skeletal muscles (approximately 95%) and exists in both free and phophorylated forms (Jacobs, 1999; Kreider, 1997). For muscles to sustain a high-energy output, the ratio of adenosine triphosphate to adenosine diphosphate must remain high (Greenhaff, 1997). Muscle fatigue develops when the skeletal muscles are unable to maintain this ration, due partly to phosphocreatine depletion (Greenhaff, 1997). Creatine supplementation helps increase phosphocreatine concentrations, which maintain adenosine triphosphate resynthesis during exercise (Greenhaff, 1997). More atp means more reps and weight = more muscle. it is also thought the intramuscular water is slightly anabolic and helps nutrient delivery to the muscles. Creatine is an amazing supplement, if well trained it is similiar to using low dose primo |
| posted by shortz |
| Good post dura. |
| posted by A.B |
| stoked... eat a lot, lift heavy, and get lots of rest.... lol, shortz laid evrything out nicely for ya...... |
| posted by stoked22 |
| I just started taking creatine today, took 4.2g an hour before i worked out and all i gotta say is CREATINE IS THE SHIT! I wasnt getting sroe or feeling any pain in my arms and that was the hardest ive ever worked out. This stuff is great. Im taking it an hour before i work out and then the weight gain 1850 after, do you think if i keep this up (working out everyday) ill get buff soon? |
| posted by shortz |
| Do you mean literally "working out every day"? If so, then you ill burn out quick. Lift no more than 4 days a week and spend your off days resting and eating good. Muscle grow outside the gym, not in the gym. As I mention to most guys starting to lift. With good diet and training, within just a few months (maybe 3) you will be getting compliments. |
| posted by Durabolin |
| I agree with Shortz training every day is too much. Creatine is an excellent supplement. What brand is weight gain 1850 so I can look up the ingredients? Post workout if it is a blend of glucose(dextrose) and or maltodextrin with whey isolate it's good stuff |
| posted by stoked22 |
| Well im working out everyday, but i switch off like upper body one day, lower the next. Not on weekends though. Weight gain 1850 is made by GNC. Are theyre any other supplements you recommend taking? |
| posted by Durabolin |
| An upper lower split is good but I would do this only twice a week or even EOD eg upper monday, lower wednesday, upper friday, lower sunday etc. As your bodyweight is quite low for your height and your metabolism is probably flying along I'd recommend a whole body split like the following: Train mon wed fri. alternate between workout 1 and 2 workout 1: bench press squat barbell rows stiff leg deadlifts upright rows close grip bench press barbell curls Ab work for a strong core - decline sit ups Workout 2 Dips Deadlift Hamstring curls chin ups military press EZ bar curls Overhead tricep extensions again ab work - hanging leg raises 2-3 warm up sets, 3-4 work sets. If you are just starting out 10-12 reps gradually increasing the effort over a few weeks until you are within a rep of failure so always keep good form. Supplement wise post workout a shake with 60% glucose 40% whey, 5-10g creatine, 10g glutamine 200mg A Lipoic acid The rest of the time a good multi vitamin morning and night, glucosamine and chondroitin for your joints - prevention is better than cure and all that. If you are not able to eat alot of good fats in your diet like fatty fish- salmon etc, olive oil, avocado, nuts then flax seed oil is a good addition 10-20g a day. The rest of the time aim for 1.5-2 g of protein /lb of bodyweight divided over 6-7 'meals' - a shakes counts as a meal. for weight gaining shakes that are healthy too you cannot beat 75g oats, 50g whey, a pint of non fat milk, 20g of flax. this is around 900 calories with healthy carbs and fats The rest of your diet fill up on good lower glycaemic carbohydrates, oatmeal for breakfast, wholewheat pasta, yams, brown rice. And make sure to use good fats as said in your diet. You want roughly 25-30% of calories from good fats to help testosterone production. Post up a typical days eating so we can help out further bro As Shortz said on an earlier post within 3 months or so a beginner can make alot of progress with a good routine and a good diet |
| posted by stoked22 |
| Thanks alot Durmabolin! Thanks for taking the time to type that out. I haven't constructed a diet, but im going to start doing what you said with the workout routine and the 1-2g of protien a day and all that other good stuff. Thanks again! |
| posted by Durabolin |
| No worries Stoked, your diet with your metabolism the thing to keep in mind is first to have 30-50g of protein from a good source, lean meat, fish, dairy every 3 hours, and with this to eat enough complex low glycaemic carbs to be satisfied. The fats choose olive oil to cook, have a handful of nuts a few times a day, have salmon tinned or cooked a few times a week. Start off basic like this 6 meals a day every 3 hours always having protein fat and carbs in there, using weight gain shakes when a meal is impractical and you're off to a good start. On training days have your post workout shake as soon as you have finished training and a whole food meal 90 minutes after. It doesn't have to be complicated if you follow these guidelines... Here's a sample day Breakfast - oatmeal made with non fat milk. 6 egg whites with one yolk scrambled served on toast with healthy spread. 2: Pasta with tomato sauce, olive oil and a can of tuna 3. Shake made of oats, whey and flax with milk as before Train 4. Post workout shake as before 5. Brown rice with one chicken breast stir fried with veg + sweet n sour sauce 6. Steak dinner with sweet potatoes and veg, handful of nuts 7. Supper - chicken breast salad with flax oil and avocado and vinagrette dressing. These are just basic meal combinations to give you an idea mate. Any other questions fire away |
| posted by shortz |
| He said "Durma"! LMAO |
| posted by Durabolin |
| LMAO!! |
| posted by stoked22 |
| I just ran out of protien, i need to stock up on stuff for summer, what does everyone reccomend i get? Money is not an option. I want the supplements that will not mess me up, and I want to gain muscle and mass as fast as possible. |
| posted by Bane667 |
| :thumbs: colostrum is needed more than any other supplement cause like steroids it heals you quickly plus it helps stop burn out in your muscles just dont take too much cause on your loading phase it feels weird on your body but youll get used to it |
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