i want to bench my weight by the end of this school year

i currently weigh 115pounds 5 ft 11 inches
i can bench 80
i avg around 1800 calories a day at the moment
im 15
besides protien powders/shakes
i want to know what food
what to drink

how many pushups curls what weights i should lift how long


goals
bench my weight
get 6 or 8 packs



get a 6 or 8 pack

 

i weight 5,9 and i can bench 150

Its probably because i am in the heavy side but still.

 

First off eat alot more. You are going to want to eat about 100 calories over your daily caloric expenditure, I cant say for sure how many you use a day, but if you look around the web you can find some calculators that can give you an approximation.

Next, work out 3 days a week, doing compound lifts like squats, dead lift, etc..

You can eat whatever you want. Sounds to good to be true? Well it partially is. It basically fits into IIFYM, which stands for If It Fits Your Macros. You will need to figure out how much protein, fat, and carbs you need a day, and you can find that info out with a simple google search also. Oh, and drink lots of water.

 

Holy fuck your skinny man, I'm 5"10 and 154. Eat 3k+ a day

 

Carbohydrates and protein man.

e.g: Bread and Muscle Milk

 

im 6" 0 275 and i bench 280. Barely over my body weight. I suggest u work out arms and torso one day, next day legs, then alternate. Saturday and sunday off. More meat milk and protien man

 

First off you should gain some weight. These might help:

Serious mass - http://br.bodybuilding.com/store/opt/sm.html

or

Real Gains - http://br.bodybuilding.com/store/univ/real.html

And as for your goal of benching your own weight, you don't really need to work out legs. You mainly need to work on chest (decline and incline too) and your tris. I would say you work out one day out of the week on only tris and chest (same day) and hit the gym another 2-3 times the same week and work out other muscles.

As for the abs, six or eight depends on genetics. You might even have a four. For abs there really is not shortcut. You just keep at it and you'll have it within a few weeks

 

My sophmore year, I weighed 185, and could only bench 135.

Now i'm 200 even, and can bench 285.

The trade off wasn't worth it.

Was happier at 185 and not as much muscle, going back down atm.

 

increase your kcal.