My Start [Need Help]

[Dil]

Well, school's out and I'm in need of becoming a big boy!

Guess this is needed:
Age-15
Height: 5'7
Weight: 128 Lbs
Water Percentage: 64.6%
Muscle Percentage: 52.4%
Fat Percentage: 10.3%
Bone Weight: 7 Lbs​

I got all these numbers from my fitness tracker machine, should be accurate. I don't even know what these numbers mean so if someone does, please spread the light. Good/bad?

So I used to be fat at 135 Lbs with like four rolls of fat and lots of love-handles. I went on a serious diet, with almost no junky foods for six months, eating mostly fruits & vegetables, and typically a glass of milk for dinner. This landed me to about 100 Lbs, a skinny stick, with bones poking out everywhere.

I then started to "healthy eat", but I admit I did fall prey to some junkies along the way. Now I'm at 128, with lesser fat than I had before.

To put things in perspective: (Not my pictures but close)

Before:

After:

As you can see here, slight curve on sides, tummy a teeny bit bloated. I'm calling out the chest area to puberty, lol.

Also, my whole shoulder area front and back is bony. If you touch me there, you will literally feel bone. You can even see the last two, three spine "rungs" on the back. For an example:

Also my arms now...

Just imagine my legs.

Yeah...


So I don't know what exactly I should do. I want to get rid of all the boniness, but don't want to get fat again. Gaining muscle is also on my list; abs, arms, etc. So a kind of bulked up but toned muscley jock.

Is it possible to do both at once? How should my diet look like? What weight training should I do?

Just to makes things harder, I'm a vegetarian; no eggs but I'll take milk.

Please only give advice if you know what you're talking about, either from experience or established knowledge. I can Google too.

 

[FudgeChips]

star lifting and doing more hard work outs should gain you some muscle

 

I was writing the whole article about deadlifts , squats and heavy lifiting,But i realised that you are only 15.This changes everything.You are still very young, most of kids your age finds hard to build muscle, so i dont think that you should go to the gym and rush it.If you are curious you can hire a couch and ask him to teach you how to do compound movements like deadlifts, squats, bench press.This not only will reviel muscle imballances that you might have, but will teach you the right technique for the future.Remember, form is everthing in lifting.

For actual workouts, i think you should pick a sport and do it.Anything you like basketball, football whatever.For resistence training use your own body.Do pull ups, push ups, planks etc.Prepere your body for weight training.I think you should start doing heavy resistence training in your 16s.

Just my opinion, anyways the best way for you i think would be to seek for a professional coach.tell him what you want and he will guide you.

Good luck

 

[DRSX]

I was writing the whole article about deadlifts , squats and heavy lifiting,But i realised that you are only 15.This changes everything.You are still very young, most of kids your age finds hard to build muscle, so i dont think that you should go to the gym and rush it.If you are curious you can hire a couch and ask him to teach you how to do compound movements like deadlifts, squats, bench press.This not only will reviel muscle imballances that you might have, but will teach you the right technique for the future.Remember, form is everthing in lifting.

For actual workouts, i think you should pick a sport and do it.Anything you like basketball, football whatever.For resistence training use your own body.Do pull ups, push ups, planks etc.Prepere your body for weight training.I think you should start doing heavy resistence training in your 16s.

Just my opinion, anyways the best way for you i think would be to seek for a professional coach.tell him what you want and he will guide you.

Good luck

He might be young but on the other side training while in puberty is the best way to go as your body is growing naturally and youre training hard start eating good and training hard and stay away from deadlifting or squatting unless you got the right form

 

He might be young but on the other side training while in puberty is the best way to go as your body is growing naturally and youre training hard start eating good and training hard and stay away from deadlifting or squatting unless you got the right form

I agree, but you have to be very careful, because a young body is developing at a high rate.Bones, tendoms, joints are growing and by putting exta stress the one can easily overwork those components.Thats why i am leaning towards body weight training at that young age, its ideal tool to prepare your body for future heavy lifting.

 

[Dil]

When doing body weight muscle training, is it better to do the exercise until failure or do it in specific sets/reps form? How should my schedule look like in terms of every day or every other day to achieve the maximum performance? Any clue on my nutrition or diet?

 

[X4NRSA]

eat in a surplus and lift.
put on some mass, the curves will fix it self after you gain some mass and are ready to cut down.

You can go on a lean bulk to minimize fat but expect to get a bit of chubbs for the next year. Don't be scared of it.

Typical lean bulking macros are
1.5-2g of carbs per body weight pound.
1g of protein per body weight pound.
0.5g of fat per body weight pound.

Dont count calories because its usually rounded and not all that accurate.
Weigh your food properly and get on a good program.

Even if you are 15, I think you can start lifting, back when I was in high school, the weight lifting room was open to everyone and the coach gave us some good guidance.

 

[Oaks]

eat in a surplus and lift.
put on some mass, the curves will fix it self after you gain some mass and are ready to cut down.

You can go on a lean bulk to minimize fat but expect to get a bit of chubbs for the next year. Don't be scared of it.

Typical lean bulking macros are
1.5-2g of carbs per body weight pound.
1g of protein per body weight pound.
0.5g of fat per body weight pound.

Dont count calories because its usually rounded and not all that accurate.
Weigh your food properly and get on a good program.

Even if you are 15, I think you can start lifting, back when I was in high school, the weight lifting room was open to everyone and the coach gave us some good guidance.

This is what I have been doing. I'm 16 quite skinny and started lifting probably 2 months ago can definitely see some slight gains and my strength has increased a bit.
Only problem I have is when should I stop "bulking" everyone cuts for the summer but I obviously can't as I would look like a skeleton. So do I carry on "bulking" until next summer or will that be too much and will I become fat?

 

[GwendolynDollar]

Balanced diet, exercise to properly