I'm currently 5'9 and weigh only 109 lbs. I think I'm fairly tall but am worried about my weight. It really, really bugs me and especially when girls comment on how small I am. I want to have an ideal weight around 160 lbs. I'm currently eating 3 hearty meals a day, eating a peanut butter and jelly + chocolate milk before bed. I work out 3-4 days a week because I wrestle (note: I do NOT "cut" weight for wrestling, so it is not a problem) but I try to avoid heavy lifting because a mom who is a personal trainer says that it will stunt growth.
My weights for lifting
Curl - 20
Bench - 90 rep x 10
Squat - 140 (skinny legs)
Row - 35
I want to become stronger and weigh around 160 lbs in the next couple years. I am currently 15 years old and want to achieve this by age 18. I don't have poor genes, my father is 180, 6'1'' and my mother is 5'7''... I don't know her weight but I estimate around 140?
Have I just not hit puberty yet and should I not be worried or should I be doing things to reach my goals?
Thanks in advance.
Hey, what's up? I've been Bodybuilding for a while now, and I love to talk about bulking, dieting, lifting, etc. Your goals aren't impossible, and very relistic. Putting on around 60 pounds of muscle is difficult, let me tell you now you need to bulk. People like YOU end up doing what we call a bad bulk. It's where they eat shit like McDonalds/fast acting carbs/too much protein/etc. They end up putting on too much FAT.
First off, your meals aren't going to cut it. You should be eating 6-7 times a day. Use a calorie calculator to see how many calories you should be intakeing to bulk, in example, I eat well over 3600+ calories a day. Roughly 430ish grams of carbs, 250ish grams of Protein, and 75g of fat. You need to know your good, and bad carbs. Fast acting, and slow acting. Example of good slow acting carbs would be Oatmeal, baked potatoe, brown rice. Fast acting would be whole wheats. Good carbs are found in those, but bad carbs would be something like, granola, most cereals, fast foods, etc.
Workout is almost as important as the dieting, pick one, you're either working out 3, or 4 days a week. I personally do a 5 day split which looks something like this.
Monday - Legs
Tuesday - Back
Wednesday - Off
Thursday - Chest
Friday - Shoulders/traps
Saturday - Arms
Sunday - Off
There is also 3/4 day splits, if you'd like to create one. Look into them though..
Also, i recommend you take creatine, and a good gainer. Since you're only 15 years old I'd recommend you take MICRONISED creatine with your post workout shake. As for the gainer, it's up to you to use one, but find a good one, or you'll bloat up like a motherfucker.
Your meals should look something like this (I'll wright mine down as an example.)
Meal 1 - 1 1/2 cups oatmeal with some whey mixed with a gainer, for recovery and mass. (Some gainers contain whey already...)
Meal 2 - 5-6 oz Chicken breast, 1 cup of brown rice with fruit (pineapple is the best way to go.)
Meal 3 - Same as meal 2 without the fruit.
Meal 4 (Small/Preworkout/roughly 40-60 minutes before workout) Whole wheat bread (get the fast acting carbs in before the workout.) with some tuna (tastes like shit, but fair protein.)
Pre-Workout supplement Superpump250 20 minutes before workout, don't mix creatine with SP250, it already has some.
Meal 5 - Post workout meal. 1 1/2 cups of oatmeal with my postworkout shake (MYOfusion) and some cottage cheese (You could have any type of small amount of protein here such as egg whites.)
Meal 6 - Dinner, whatever mom cooks on the menu (Step-dad is a BodyBuilder, so it's normally GOOD, you may not be so lucky, but you said your mom was a trainer, so it should be.)
Meal 7 (Very small, RIGHT before bed) - A small yogurt, none of that gogurt shit, or kiddie stuff either.
Yes, there can be more meals, you could spread these out, or if you stay up later then me, you might want more meals (1-2 more.) Remember on Creatine intake you should be consumeing 1 1/2 gallons of water a day, to retain water, and fill those carbs. I wouldn't recommend eating more protein then carbs, I can explain further on MSN
[email protected] if you'd like of course. GOODLUCK!
which means he is in 112. Most of the lighter weights don't muscle each other, they base their strategy on their technique. Now if he was 145+ I'd be wondering too, because after 145 every ass trys to muscle you.
