My Coach wants me to bulk up. How?

[Stephen Dowling]

Hey guys! I had a Lacrosse meeting today, and after loosing about 20lbs of body fat during the summer, he told me to bulk up!I know you all are smart people, so I was wondering if you all could help me out with gaining weight. (preferably Healthy gaining) Anyways right now I weight about 140lbs, i'm 15 years old, and I'm about 6'1. Most people say I'm skinny, and my grandpa is always telling me to bulk up. Any help would be so, so awesome!

Thanks!


-Stephen:apple:


EDIT: I take advanced weight training as a class at school.

[dukebound85]

eat more and work out

[Surely]

Lots of McDonald's and ice cream, as well as some heavy weight training.

[Music_Producer]

Lots of McDonald's and ice cream, as well as some heavy weight training.

He mentioned healthy gaining :rolleyes:

OP - make sure you eat a lot of protein, at least 1 gm/pound of body weight. Eat slow GI carbs like oatmeal, brown rice - you *can* have faster GI carbs but reserve those for your post workout shake and the meal after that.

Lift heavy for 5-6 reps max - but not so heavy that you injure yourself. You should know what weight you can handle for a clean 6 reps. (6 is an average number, some people get results with 3, 7, whatever - just make sure you're getting an insane workout)

Post workout nutrition is very important - chug a 40-50 gm protein shake with 30-40 gms of dextrose - great for spiking insulin and shuttling all the nutrients into your muscles.

And no, don't ever have mcdonald's and ice cream if you want to gain weight (unless all the weight is on your stomach and your butt)

Edit - forgot to mention calories. You're 15 so you have a fast metabolism and you play sports - so you're going to burn everything pretty quick. You need to ingest 3,000-3,500 calories. Make sure those calories come from good wholesome foods and protein shakes and you'll pack on the pounds slowly.

It's very easy to ingest 3,000 calories in a single fast food meal - but quite hard to do when you're eating chicken breast with brown rice, or 8 oz of lean meat with veggies. It gets real boring!

[Surely]

^^^^ Your way won't work fast enough. Not enough calories.

He's 15 years old- his body/health can handle McDonald's and ice cream.

I do agree with you on your weight-lifting recommendations.

[Stephen Dowling]

Thanks for all of your replies! Music_producer sorry I forgot to mention that I do take weight training at school and I also run daily. Do you have any recommendations as to where I get my protein from?

[thomahawk]

Thanks for all of your replies! Music_producer sorry I forgot to mention that I do take weight training at school and I also run daily. Do you have any recommendations as to where I get my protein from?

meat meat meat and more meat

but make sure you eat your veggies and fruits everyday as well cuz you don't want an imbalance of nutrition. other than that keep your physical activities constant

[dukebound85]

^^^^ Your way won't work fast enough. Not enough calories.

He's 15 years old- his body/health can handle McDonald's and ice cream.

I do agree with you on your weight-lifting recommendations.

reccomending eating McDonalds and ice cream to bulk up is absurd

he doesnt want to be fat

you are what you eat

eat healthy op

[richard.mac]

protein is good as it repairs torn muscle fibres after a workout which bulks you up. but i dont think there should be such an emphasis on it.

make sure you also add omega-3 and omega-6 fats and oils to your diet like fresh fish (pan fried with olive oil, no salt), Avacados, nuts (raw and unsalted, flax oil (fish sub.), flax and sesame etc. seeds http://www.alkalizeforhealth.net/Lhealthyfats.htm

also eat lots of lean beef and lamb (make sure its lean!) and vegetables.

[FSMBP]

Steroids.





Kidding...Just eat 6 meals a day, each meal with about 400-600 calories. And make sure that you get at least 1 gram of protein for each pound on your body.

[Cartaphilus]

There is a lot of foolish information circulating, from an irresponsible recommendation to eat MacDonalds and ice cream, to excessive consumption of protein, to overly simplified resistance training. The fact is that at 15 you can do as much damage to your long-term health as you can at 65. A poor diet at fifteen, depending on your genetic tendencies, can lay down that first layer of arterial plaque that can contribute to heart attack and stroke, to Type II diabetes, hypertension, and the rest of the lifestyle-related maladies that plague Americans. It's not too early to learn about eating reasonably, and your coach should be able to provide--directly or indirectly--some good guidance. You want a well-balanced and varied diet that provided your body with all it needs to perform and develop. Couple this with a consistent program of both aerobic and resistance exercise that you can maintain all your life. If you can possibly afford it, join a gym and engage a personal trainer to teach you how to use equipment to add muscle mass while avoiding injury, boredom, and imbalances. Adding muscle, even at your age, can be a slow process, but if you do it right, and maintain consistency, you'll end up with a body that will serve you well all your life.

And don't get too fixated on how you look; there are very strong athletes whose genetics just don't support a lot of obvious muscle mass, and no sport is worth the health effects of carrying too much fat. Educate yourself as much as you can, relying on mainstream physician-backed sources, and avoiding reliance on fads, supplements, and drugs.

Good luck!

[Music_Producer]

^^^^ Your way won't work fast enough. Not enough calories.

He's 15 years old- his body/health can handle McDonald's and ice cream.

I do agree with you on your weight-lifting recommendations.

His body can handle mcds and ice cream - no doubt, but why unnecessarily add on body fat and increase his insulin sensitivity? Have you seen kids nowadays? Even though they go to school and go about their activities they're getting fat.

OP - you can binge once in a while, but don't overdo it. I like a cheat day once a week where I eat almost anything and everything. I don't put on a pound of fat the next day, because my body is so used to burning off fat from the clean eating the rest of the days.

Protein sources - eggs are the best. They have the highest bioavailability - about 94% I think. Make a 7-8 egg white omlette (with 2 yolks) - bowl of oatmeal - perfect breakfast.

If you're going to buy protein shakes buy something like Optimum nutrition 100% whey protein - don't buy weight gainers.

Lean meats are good such as chicken, turkey, fish - but for you I would recommend meat at least once a day. Meat has creatine in it as well which would help with bulking. Staple meat and potatoes once a day will do good.

Veggies are a must - I feel a big difference in strength when I eat veggies everyday for a week or so - I just grill some chicken breast and eat it with peas, green beans and some broccoli. I'm not a big veggie fan, so sometimes I'll just blend broccoli and other veggies with some fruit and drink up.

Monitor your weight for a week - if you don't gain weight, bump up 500 calories to your diet. Most important - keep a daily log of what you eat so you have an accurate count of calories.

[Music_Producer]

protein is good as it repairs torn muscle fibres after a workout which bulks you up. but i dont think there should be such an emphasis on it.

make sure you also add omega-3 and omega-6 fats and oils to your diet like fresh fish (pan fried with olive oil, no salt), Avacados, nuts (raw and unsalted, flax oil (fish sub.), flax and sesame etc. seeds http://www.alkalizeforhealth.net/Lhealthyfats.htm

also eat lots of lean beef and lamb (make sure its lean!) and vegetables.

Protein is not only necessary for repairing muscle fibers - it takes part in almost every cellular component and function related to living - basic amino acids were the building blocks of life.

Don't abuse the protein though, of course - some people ingest 500 gms of protein and don't even workout! Keep it below 250 gms. Healthy fats are a good recommendation - I love me some natural peanut butter :D

[ravenvii]

Eat normally and add GOMAD*.

/thread

*Gallon of Milk a Day

[Stephen Dowling]

You guys are so awesome! Thank you so much for all of your guidance and ideas! You guys really are a great community! But, where is a good place to find natural peanut butter and things like that? Any specific place, or am I just not looking hard enough?

Like I said before. You guys are awesome :)

[electroshock]

Stephen, not sure if your school has a nutritionist -- probably not, but see if your coach or the staff might be able to recommend a nutritionist.

Reason is, they can work out the ideal amount of calories you need to absorb to meet your goal while balancing everything else. They can also give you sample diet plans to try out and are full of ideas for various types of food that will help your goal but stuff that you will find palatable and can help mix up things to avoid it getting boring. They're very useful, especially for this kind of situation. They're worth their weight in gold and are a big part of major league sports teams for this reason.

[Music_Producer]

You guys are so awesome! Thank you so much for all of your guidance and ideas! You guys really are a great community! But, where is a good place to find natural peanut butter and things like that? Any specific place, or am I just not looking hard enough?

Like I said before. You guys are awesome :)

Good advice from electroshock - but keep in mind - very simple formula to gain good muscle weight. Eat more calories than you spend, make sure they are clean i.e. no junk, low GI carbs, ample protein + workout = anabolism!

Btw, I'm talking from years of experience - I was 120 lbs @ age 22 when I started working out seriously and got my diet in check. :o

Stephen, you can find natty PB at any grocery store - I get them from Walgreens - the skippy brand. If you have a Costco in your area check out the Muscle Milk Plus jar (chocolate shake flavor) A scoop of that with 2% milk is heaven.

[Zombie Acorn]

3 words - natural peanut butter

[dukebound85]

Stephen, not sure if your school has a nutritionist -- probably not, but see if your coach or the staff might be able to recommend a nutritionist.

Reason is, they can work out the ideal amount of calories you need to absorb to meet your goal while balancing everything else. They can also give you sample diet plans to try out and are full of ideas for various types of food that will help your goal but stuff that you will find palatable and can help mix up things to avoid it getting boring. They're very useful, especially for this kind of situation. They're worth their weight in gold and are a big part of major league sports teams for this reason.

Seek advice from a Registered Dietitian over a nutritionist

[ravenvii]

Good advice from electroshock - but keep in mind - very simple formula to gain good muscle weight. Eat more calories than you spend, make sure they are clean i.e. no junk, low GI carbs, ample protein + workout = anabolism!

Btw, I'm talking from years of experience - I was 120 lbs @ age 22 when I started working out seriously and got my diet in check. :o

Stephen, you can find natty PB at any grocery store - I get them from Walgreens - the skippy brand. If you have a Costco in your area check out the Muscle Milk Plus jar (chocolate shake flavor) A scoop of that with 2% milk is heaven.

Eww, Skippy? They are crap.

My favorite natural butter is, incidentally, at Costco. Kirkland. To die for!

[Keniff]

Hey guys! I had a Lacrosse meeting today, and after loosing about 20lbs of body fat during the summer, he told me to bulk up!


He's just attracted to you, but he likes bigger men, just take some steroids, get bigger and you never know, the relationship just may work out between you both!


;)

[rhinosrcool]

Seriously, the nutrition advice (good amounts of protein balanced with carbohydrates and fat) is good.

You need to keep a log (lots of good exercise and fitness apps for either iPhone or Touch) so you can really figure out how much calories you are consuming.

Per day, 6 smaller meals are easier to digest. Maybe, one or two could be a protein shake with some fruit mixed in.

Again, have some resistance training that emphasizes heavier weights with lower and slower reps.

Set some small goals that you can achieve each week or two. Believe me, it's a thrill to meet your goals.

Of course, never take either steroids or growth hormones. Around many gyms, there are people that will try to convince you that there really is no harm.
There is! I know several people that think that creatine is a safe supplement. From my experience, they get uptight easily and their skin reddens. That's not a safe supplement!

Lastly, realize that you will not always make progress. Just like a baseball player who has a great year (Joe Mauer!), they have a lot of success, but sometimes, they have a slump. The key is keep at it.

Good Luck!

[djellison]

If you are fit and healthy - then you don't need to 'bulk up'.

Do you intend to make a career out of Lacross?

If not - tell him to stick it. Pumping your body full of stuff it doesn't need is not wise.

Are you underperforming? Then focus on some training that will strengthen where you are weakest. Other than that, just generic 'bulk up' is pure macho crap.

[mattyb240]

Seriously, the nutrition advice (good amounts of protein balanced with carbohydrates and fat) is good.

You need to keep a log (lots of good exercise and fitness apps for either iPhone or Touch) so you can really figure out how much calories you are consuming.

Per day, 6 smaller meals are easier to digest. Maybe, one or two could be a protein shake with some fruit mixed in.

Again, have some resistance training that emphasizes heavier weights with lower and slower reps.

Set some small goals that you can achieve each week or two. Believe me, it's a thrill to meet your goals.

Of course, never take either steroids or growth hormones. Around many gyms, there are people that will try to convince you that there really is no harm.
There is! I know several people that think that creatine is a safe supplement. From my experience, they get uptight easily and their skin reddens. That's not a safe supplement!

Lastly, realize that you will not always make progress. Just like a baseball player who has a great year (Joe Mauer!), they have a lot of success, but sometimes, they have a slump. The key is keep at it.

Good Luck!

I thought creatine had been proven safe, with loads of medical research when I considered taking it? (I chose not to). I'm only just starting to work out but I find protein shakes (100% Whey) really help recovery as well as just a good work out. I can see my body shifting, while I'm not losing weight I am visibly slimmer and starting to get bigger muscles.

[Abstract]

Thanks for all of your replies! Music_producer sorry I forgot to mention that I do take weight training at school and I also run daily.

How long, or what distance, do you run daily? Stop running daily and do it every 3 days or so rather than every day. If you're not an excessive runner, you can probably run for the same distance you do now, but if you run over 6 miles per session, I suggest cutting down, and running every 3, maybe 2, days.

[rhinosrcool]

I thought creatine had been proven safe, with loads of medical research when I considered taking it? (I chose not to). I'm only just starting to work out but I find protein shakes (100% Whey) really help recovery as well as just a good work out. I can see my body shifting, while I'm not losing weight I am visibly slimmer and starting to get bigger muscles.

You may be right. Further research suggests that dehydration is common if the individual doesn't consume more liquids when on creatine. But, with proper liquid intake, this is not a problem.Yes, there are some Drs that feel that kidney damage is possible, but as yet, there isn't enough evidence to definitively state that.

My experience with people who have taken creatine is that they do suffer from skin reddness and irritability. Of course, this is my observation and isn't scientific.

For any teenager, since your body is developing, I see no reason to experiment with either creatine or any other anabolic supplement. If a Dr condones it, that's another story.

All of this supports my idea of keeping logs of your workouts, supplements, and meals. If you do suffer side effects, it's easier to pinpoint the culprit.

[Teh Don Ditty]

Stephen, you can find natty PB at any grocery store - I get them from Walgreens - the skippy brand. If you have a Costco in your area check out the Muscle Milk Plus jar (chocolate shake flavor) A scoop of that with 2% milk is heaven.

That Skippy Natural bit is a lie. It uses Palm Kernel Oil to keep from separation. The oil is a trans fat.

Stick to a brand like Crazy Richards or Peanut Butter Company.

[Stephen Dowling]

How long, or what distance, do you run daily? Stop running daily and do it every 3 days or so rather than every day. If you're not an excessive runner, you can probably run for the same distance you do now, but if you run over 6 miles per session, I suggest cutting down, and running every 3, maybe 2, days.

I usually run about 2-3 miles daily. Also, where is the best place to buy 100% whey protein? Thanks again for all of your great replies guys! Except for Keniff's reply. That was kinda strange and totally useless. I did laugh though! :p

[maddor1]

i recommend protein shakes and you should constantly be eating healthy snacks with protein like any type of nuts or you could just get protein bars.

you can eat tons of eggs and meat but don't get into that habit. sure you're 15 now and your cholesterol is probably fine, but in a few years you'll have to watch out for it otherwise heart attack by the time you're 50. egg whites are fine though as they are low in cholesterol

[rk1228]

Do you have any recommendations as to where I get my protein from?

A great protein supplement I have used and would recommend is "Ultimate Muscle Protein" made by Beverly International. They have a website: BodyBuildingWorld.com

There is also another website I belong to: BodyBuilding.com that has forums for teens. Many of their members can recommend proven sample diets and training techniques to gain weight.

Good luck to you man!

[caligurl]

3 words - natural peanut butter


YES! healthy and loaded with calories (note: NOT skippy or jif or whatever.... NATURAL that is just peanuts and salt! if you have a trader joe's nearby... their organic natural PB is to die for!)

[caligurl]

i recommend protein shakes and you should constantly be eating healthy snacks with protein like any type of nuts or you could just get protein bars.




yep... another good recommendation! check the labels, though! don't get one with a ton of sugar in it! add some banana, PB and drink a few of those and you'll add some serious, but healthy calories!

[leekohler]

Lots of McDonald's and ice cream, as well as some heavy weight training.

Please DON'T do this. Eat lots of protein and lift. Make sure someone shows you how to lift properly.

[Stephen Dowling]

Thanks again for all of your awesome guidance! I've got a basic Idea of what I need to be eating, but can anyone give me specific things to eat. Like a meal, not a snack. I'm probably going to go to GNC soon and get some 100% whey protein powder to mix with milk. Is this a good move? Like I said, thanks again for all of the great info!

[leekohler]

Thanks again for all of your awesome guidance! I've got a basic Idea of what I need to be eating, but can anyone give me specific things to eat. Like a meal, not a snack. I'm probably going to go to GNC soon and get some 100% whey protein powder to mix with milk. Is this a good move? Like I said, thanks again for all of the great info!

Eat meat with a little fat on it. Also, make sure you get carbs and vegetables. Try to stay away from processed carbs, like white bread. Eat whole grains.

[caligurl]

Thanks again for all of your awesome guidance! I've got a basic Idea of what I need to be eating, but can anyone give me specific things to eat. Like a meal, not a snack. I'm probably going to go to GNC soon and get some 100% whey protein powder to mix with milk. Is this a good move? Like I said, thanks again for all of the great info!

yes.... but read the ingredients! watch for sugar content! and add some bananas, peanut butter, fruit, nuts, etc... to it! make a yummy shake!

meal:

chicken (no skin)
veggies (green is best...)
quina (spelling???? pronounced keen-wa)


if you have grains... whole wheat or brown! so brown rice, whole wheat pasta...

spaghetti & sauce with turkey italian sausage (they're good!)
add a salad

spaghetti and sauce with chicken and some zucchini (yum!)

for breakfast: oatmeal! (i make mine with chocolate milk and peanut butter... although my choco milk is fat free... you should/can get 2% or higher!)

[leekohler]

yes.... but read the ingredients! watch for sugar content! and add some bananas, peanut butter, fruit, nuts, etc... to it! make a yummy shake!

meal:

chicken (no skin)
veggies (green is best...)
quina (spelling???? pronounced keen-wa)


if you have grains... whole wheat or brown! so brown rice, whole wheat pasta...

spaghetti & sauce with turkey italian sausage (they're good!)
add a salad

spaghetti and sauce with chicken and some zucchini (yum!)

for breakfast: oatmeal! (i make mine with chocolate milk and peanut butter... although my choco milk is fat free... you should/can get 2% or higher!)

Also- if you're going to use protein supplements, USE WHOLE MILK. Your body needs the fat to use the protein. Otherwise, you'll just pee it out.

[caligurl]

Also- if you're going to use protein supplements, USE WHOLE MILK. Your body needs the fat to use the protein. Otherwise, you'll just pee it out.

ya... i'm calorie cheap... so if i can even find the room in my day for a protein drink... i use water so as to not use up the extra 60-100 calories that my milk would add! :rolleyes:

should he be getting his fat from milk though? or use 2% and get his fat from PB, nuts, olive oil, etc?

[leekohler]

ya... i'm calorie cheap... so if i can even find the room in my day for a protein drink... i use water so as to not use up the extra 60-100 calories that my milk would add! :rolleyes:

should he be getting his fat from milk though? or use 2% and get his fat from PB, nuts, olive oil, etc?

I'm speaking specifically in reference to protein powder/shakes. It's useless if you don't consume some fat along with the shake. It will go right through you.

[war eagle]

Get some Nitro Tech and Cell Tech. Take them after you work out, and at lunch and dinner.

Eat, eat, eat and lift hard and if you're lucky you'll get up to 150 in abt 4-5 weeks if that long. You can do it faster but you'll probably be adding some fat.

[Surely]

Please DON'T do this. Eat lots of protein and lift. Make sure someone shows you how to lift properly.

Hey, it's not something that I would do (I haven't eaten McDonald's in years), but I know that some professional athletes and actors have gone that route when they've had to bulk up quickly for their sport or for a role.

I never said that it was to be used as a long-term plan or as a permanent lifestyle change.

[Prom1]

:apple:He mentioned healthy gaining :rolleyes:

OP - make sure you eat a lot of protein, at least 1 gm/pound of body weight. Eat slow GI carbs like oatmeal, brown rice - you *can* have faster GI carbs but reserve those for your post workout shake and the meal after that.

Lift heavy for 5-6 reps max - but not so heavy that you injure yourself. You should know what weight you can handle for a clean 6 reps. (6 is an average number, some people get results with 3, 7, whatever - just make sure you're getting an insane workout)

Post workout nutrition is very important - chug a 40-50 gm protein shake with 30-40 gms of dextrose - great for spiking insulin and shuttling all the nutrients into your muscles.

And no, don't ever have mcdonald's and ice cream if you want to gain weight (unless all the weight is on your stomach and your butt)

Edit - forgot to mention calories. You're 15 so you have a fast metabolism and you play sports - so you're going to burn everything pretty quick. You need to ingest 3,000-3,500 calories. Make sure those calories come from good wholesome foods and protein shakes and you'll pack on the pounds slowly.

It's very easy to ingest 3,000 calories in a single fast food meal - but quite hard to do when you're eating chicken breast with brown rice, or 8 oz of lean meat with veggies. It gets real boring!

WOAH! Great info for the most part ... but we ALWAYS start with proper nutrition.

1. Start planning your meals: 6 per day.
- This can include 4 meals (1 a healthy snack) and 2 protein shakes.
- Try to schedule your meals 1.5-2hrs apart maximum.
7:30, 10 (Shake), 11:30/12PM, 2PM (shake), 4PM (shake/snack depending on practice), 7PM (proper Dinner!), 9PM (shake)
- Prepare your shakes (powder) in a bottle (preferably Stainless steel), don't reuse the Gatorade bottles more than twice.
- Meals don't have to be HUGE just portion size.
- Oh and do NOT start out with egg yolks (there is a REASON why Scharchenegger had a heart-attack)! Eat Tuna/Fix (great protein, calories & Potassium/Calcium ratio) plus you help get the Omega fatty acids (6+9 I think). Flax seeds is 3 I think.
If you begin right away to consume 3500 Calories a day [old world thinking of 1.5-2x the calories for your weight) you're going to either have the RUNSS & ***** yourself during your workout or games OR you'll feel like someone parked a TANK in your gut for 3 hours!!

2. write down what you eat & also your workout schedules!!
You NEED to do this. Just like any major financial planner studies your goals and saving/investment habits the SAME must be done for your eating & workouts.
- this is MOST important because it will show you on the days your Strongest, when you have the MOST energy, and when you're plateau'ing on your workouts.

It IS possible to get 30lbs in 90days easily; I've personally done this before.

3. Never forget your fruits and assortments of vegetables this is USUALLY ignored when supplements are taken.

4. When you begin your workout think of #2. After each exercise write down what Set & Rep you begin to feel a) difficulty, b) easy, and c) which arm was weaker (dumbbell curls).

Now onto your workouts.

You need to FULLY READ the proper motion of your exercises and pay CLOSE attention to your body. Not EVERYBODY will get a huge chest by Barbell Curls alone - for me with my shoulder injury this never worked. I couldn't bench press over 145lbs if my life depended on it (when I was 145Lbs or 189lbs now)! However I can easily Dumbbell Bench press 60-80lbs per hand (50-75Inclined) at 4x10 reps when I used to work out: it'll take me 2mths to get there again.

1. Concentrate on Compound muscle group exercises.
* Squats - Barbell (not hack squat machines)
- eventually you can use a plate under your toes for more impact.
^ VERY important as your blood is made 70% in your themur bones.
* Barbell Curls (pronated & supinated - equal reps) - you may not be able to write your name if you really push it but its GOOD.
* Bent Over Rows - Barbell. This will hurt your back unless you bend at the knees and hips. Alternative is to use the Hammer Strength Smith machines at the gym (there are 3 and they do wonders). Or Dumbbells keep back straight.
* Bench Press - Barbell.
* Inclined Bench Press / Shoulder press with dumbbells with palms facing to your chest (KEEP BACK STRAIGHT not curved into your stomach)!
* Dumbell Flys - chest again keeps the tendons strong at the connection between the muscles under your chest.

Now also don't forget the naturals.
Chin-ups. (Pronated & Supinated) You'll be amazed how many kids your age cannot do 2sets x 10 reps of their own weight properly (bending our elbows not your wrists).
Push-ups. I like the mod I did when my boys and i where your age.
When bored round up the guys (20+). First guy does 1 push up. Second does 2, etc etc. EVERYBODY goes until they fail! It'll feel like the hand of the devil pulled your chest to smack your face in the ground but it works a great pump! If #16 fails. the NEXT guy does his 16!
Everyone rests for 10 minutes. Start again at 1. ;) Do this with chinups too.
If you can do 6 Sets x 10 reps of Chinups of your own weight resting LESS than 40-60seconds (no more than 1.5minutes) then start using weights between your legs (25lbs and start 2 Sets of 6)

Also if your school has parachuts to use for wind sprints use it.

Protein shakes. Get single packets first to see the taste and quality when mixed. With Water or with 2% Milk at your age is best.
Cold Filtered Whey Protein Isolate and the primary source is THE BEST!
Casien (milk products based) is great when you cannot sleep and have a shake with lots of this and go back to sleep (long term absorbtion). Remember how mom used to give you warm milk to help you sleep ? Trypophan ;) .

i'm sure there is a LOT more advice but remember to eat healthy and lean. you want your muscles to get bigger, not the layer of fat under the skin. You're not going to Alaska or Arctic Circle for 4mths in Winter are you??

Cheers and good luck.
Keep this thread alive - with pictures of your gains (I don't want your american pie full body shots lol).
Keep practicing as well!!

[viccles]

Ahh, how I wish I could eat this much! But I'm female and want to lean out, not bulk up :D

[ravenvii]

Get some Nitro Tech and Cell Tech. Take them after you work out, and at lunch and dinner.

Eat, eat, eat and lift hard and if you're lucky you'll get up to 150 in abt 4-5 weeks if that long. You can do it faster but you'll probably be adding some fat.

Dat dere Cell Tech will BLOW you up!!1

:D :D :D

My recommendation: avoid all the gimmicky stuff. Stick with protein powder, and go natural everything else.

As for a workout program, I'd like to add: keep. it. simple. Compound exercises with the barbell. Use Mark Rippetoe's Starting Strength program - it's designed specifically for guys like you. Exactly like you.

Check out this thread on the BB.com forums (http://forum.bodybuilding.com/showthread.php?t=998224&highlight=Starting+Strength+FAQ) for all you need to know about the program.

Or even better, buy the book. (http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&s=books&qid=1253148895&sr=8-1) It has very detailed explanations of each exercises and how to do it the right, and safe, way.

You can thank me later :)

[Stephen Dowling]

Man, you guys are so helpful! My buddy from church said he would give me a whole jar of his whey protein, so I don't even have to buy it! Also, what foods are carb and protein dense? I cant wait to start applying all the things that I am learning for you all! You guys are all amazing! Please keep it up! :D

[ravenvii]

Man, you guys are so helpful! My buddy from church said he would give me a whole jar of his whey protein, so I don't even have to buy it! Also, what foods are carb and protein dense? I cant wait to start applying all the things that I am learning for you all! You guys are all amazing! Please keep it up! :D

Short answer: protein = things you kill and eat, carbs = things that grow outta the ground. :D

Long(er) answer: For carbs, go after the veggies and fruits. Oatmeal is also a great source. (Whole wheat/grain!) bread and pasta are also great sources of carbs.

For protein, chicken breast and tuna are your gods for protein. Dairy - eggs (why are eggs considered dairy, I never understood), milk and yogurt and cheese and cottage cheese are great protein sources as well. And that protein powder you got there too, obviously!

And once in a while, dive into a healthy helping of red meat - it's nothing to avoid, but don't overindulge. Like, say, 2-3 times a week maximum.

[Prom1]

Ahh, how I wish I could eat this much! But I'm female and want to lean out, not bulk up :D

oh girl you don't know the HALF. Of course women respond very differently to food regimins and need different exercises but the basics are the same.

So if you're like Kathy on Regis/Kathy show (if you're that built yet slim an its borderline feminine sexy like a Ms Fitness competitor then yes 1gram protein/1lb of body weight daily to maintain. You'll probably need to either use whey protein isolate or soy protein isolate combo with whey. Still I couldn't suggest proper protein intake for a woman so I'm guestimating here. If you arobasize and you have that decathalon physique, then lower it to 40grams per daily intake.

Just remember smaller meals (like the size of our fist, use a smaller protein/fruit or protein/yogurt shake ONLY using water to mix the shakes) more times per day. Tricks your body to accelerating your metabolism. Just look at Bears vs Horses. Horses are muscular by nature and Bears are BULKY by nature. Look at their activities and their eating habits; horses graze, Bears feast whenever possible but can go hours without eating. Horses go insane if they don't eat for a few hours. ;)

Man, you guys are so helpful! My buddy from church said he would give me a whole jar of his whey protein, so I don't even have to buy it! Also, what foods are carb and protein dense? I cant wait to start applying all the things that I am learning for you all! You guys are all amazing! Please keep it up! :D

^ Stephen,

It all depends on the sources of food your eating and your substitutes. Food wise I previously concentrated on meats (Top or Outside Round Sirloin has the highest count of quality protein, Fish (Tuna/Salmon/etc) has great protein for the size/weight and great for Omega oils (essential because your body cannot synthesis these from other foods you intake).

The best choice both of you can do is to FIRST focus on your food choices, eating paterns and take notes (how your body responds, energy levels, how you feel when active/resting). While doing this you need to see how you're peers eat/consume foods. If they consume 4 coffee's a day and not eat well for several days in a row, then you need to think about the others that do and spend more time with them. I'm not saying dump your friends, but when you start out its easier to setup a "Buddy" system with those that eat well until you've got your eating down without thinking. Then you'll notice that as you body changes you'll inspire others that don't eat well (yes most secretly have goals too). During ALL of this you MUST remember to imagine what YOU"RE ideal body is & how it functions how it makes YOU feel better (not anyone else).

Stephen, when working out this part of invisioning (seeing your goal) will help immensely. There are parts of your muscles/nerves that just work after so much practice that will be harnessed so well while concentrating on them while you work out. Think of how babies concentrate so hard to reach out to grab their first cup, take their first few steps, a newborn trying to get something aimed into their mouths the first few days after being born. Their concentrating on nerve & muscle connections (something most of us take for granted). Look at someone that temporarily lost the ability to walk and its in therapy learning their muscle control all over again. Its all about Focus. This'll be important when you've set a new rep/set combo gaol in a particular exercise and you force yourself to squeeze out those last few reps in a set!

All of us during grade school/high school study to learn new skills (math, science, play an instrument, etc etc), yet many of us don't know how to study about eating properly, healthy.

then again maybe its all apart of an alien conspiracy for us to eat well so we taste good when abducted ;).

[Iscariot]

then again maybe its all apart of an alien conspiracy for us to eat well so we taste good when abducted ;).

Actually, it's so that I have something to eat after the zombie apocalypse thins out your numbers a little. I would prefer it if you stayed in shape, though, I'd like you to at least have the illusion of a fighting chance. Crushed hope tastes so sweet in the autumn months.

[alFR]

Also- if you're going to use protein supplements, USE WHOLE MILK. Your body needs the fat to use the protein. Otherwise, you'll just pee it out.

Interesting (if true): got any links to studies that support that?

Just look at Bears vs Horses. Horses are muscular by nature and Bears are BULKY by nature. Look at their activities and their eating habits; horses graze, Bears feast whenever possible but can go hours without eating. Horses go insane if they don't eat for a few hours. ;)

This is, I'm afraid, rubbish. Horses are herbivores and bears are carnivores so they have different diets/digestive systems because their evolutionary niches are totally different. That's what accounts for their different anatomy, not their eating habits. :rolleyes:

OP, until you've read a bit more and have some more knowledge to help you sort the good from the bad I'd get advice on strength and endurance training from your coach (or another coach locally) and see a sports nutritionist rather than getting advice on the internet. That's just me though. ;)

[AppleMatt]

Seek advice from a Registered Dietitian over a nutritionist

+100

AppleMatt

[iOrlando]

at the age of 15...nothing....wait until you are 19 and then worry about that kind of stuff.

[Prom1]

This is, I'm afraid, rubbish. Horses are herbivores and bears are carnivores so they have different diets/digestive systems because their evolutionary niches are totally different. That's what accounts for their different anatomy, not their eating habits.

If its rubbish then consider this. Humans. Why are there so many that workout do NOT eat healthy and have less than stellar physiques to those that workout and DO eat healthy?! Now compare BOTH to those that just eat for the sake of eating, boredom, and likely because their stomach's are just too big for their eyes?? Now we're comparing those with the SAME digestive systems and carnivores by nature (Frank Zane was a vegetarian by choice and he did well). Ignoring the minority with digestive disorders there are MANY people that are sickeningly fat and just eat horribly with absolutely NO exercise. What I stated was not rubbish - there are many herbivores that are no where close to being as muscular and are related in digestive systems/diets to the horse or VERY similar. Fact is you eat smaller meals and more times a day you're forcing your working digestive system to digest food faster and more easily than bloating your gut.

[Iscariot]

If its rubbish then consider this … Fact is you eat smaller meals and more times a day you're forcing your working digestive system to digest food faster and more easily than bloating your gut.

There's no scientific evidence that eating multiple small meals per day has any beneficial effect on your metabolism.

[Ttownbeast]

You guys are so awesome! Thank you so much for all of your guidance and ideas! You guys really are a great community! But, where is a good place to find natural peanut butter and things like that? Any specific place, or am I just not looking hard enough?

Like I said before. You guys are awesome :)

Talk to a doctor--a licensed practicing physician who specializes in medical care, don't trust the internet, or your coaches for the advice, you may be at optimal health for a growing boy and could screw it up by taking some quacks advice.

[KilGil27]

http://www.tmuscle.com/free_online_article/sports_body_training_performance_interviews/37_tips_and_tales_from_dave_tate