I want to bulk up

J

Jim16

0
Hi I am brand new to this fitness site and from the looks of it there are alot of cool helping people around here giving really great advice/answers so I was hoping you guys could help me with my problem!:

For the past year or two I have been visiting the Gym in no real orderly fashion. Some days I go some days I don't. At the Gym I don't even really have a set rep for every machine. Im 16yrs old and about 132 lbs 5"8 not exactly skinny but not fat. I have difficulty benching 90 lbs 5 times up and down...(The weight of 90lbs is actually 2 35lb weights that includes the 20lb bar) -Also for my arm curls I only curl about 40lbs.) I would really like to bulk up and get alot stronger for some of the contact sports I hope to play in the upcoming school year.

So here are some questions:

-Could someone give me an estimate of what I should try lifting and what workout methods I should use such as (pushups, armcurling, bench Pressing etc)-what days do I workout?

-What types of things should I eat for breakfast, Lunch, Dinner--How many meals? -Please be specific of what you reccomend eating please


-If you have any advice of what will help me gain muscle and become bigger and stronger please feel free to give your opinion!
 
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Bulking is all about diet. sure, a good workout routine can help on the way, but nomatter how you weight train, if you have a bulking diet, you will get bigger. If you train to bulk you will probobly get bigger faster, but not so strong. Lifting to gain size is usually done with a rep range of 8-12.
Compound movements will make you big:
Deadlifts, squats, bench press, rows/pullups, military press..
Im sure some of the other guys could link you a good routine, personally i dont have any links, sorry.
But we might want to know how many days a week you want to train. Fullbody 3 times a week (which is usually recommended for newbies) or something else?

Diet: Im no expert here, but ill tell you what i know. Eat alteast 6 times a day, you need give your muscles a constant supply of energy to build. If you want to bulk, you have to eat alot, but not too much if you want to gain muscle. If you are thin by nature that will probobly be the biggest challenge, atleast it was for me.
Im sure someone better at this will chime inn with numbers of cals and stuff. Me personally just eat until im full 6 times a day and try to keep it clean and i make sure i get enough protein.
 
well said Karky, my advice on diet.....

eat 5-6 small meals a day, every 2 1/2 to 3 hours. Make sure ur consuming at least 30 grams of protein per meal. Next time you get a chance, count up how many calories you eat in a given day, you can do that of course by checking the nutritional facts on the back of everything you eat or drink.
Once u have that figured out, it should be prolly around 1800 - 2000 (id guess) . Then increase ur calroic intake by about 500 calories a day, that should give u an extra 3500 calories a week. And that will cause you to be gaining a solid pound or 2 a week, but any more than 2 pounds per week your eating too much.
As far as the food your eating, you wanna be gaining weight, but you dont wanna be gaining that weight by eating cookies, chips, fastfood, donuts,etc... You need to be eating high protein/low fat foods....such as

Tuna, chicken, lean meats(deli turkey, ham, chicken, etc) fish, oatmeal, beans, eggs EGGS EGGS!, i recommend aswell getting a protein supplement in case you cant reach 30 gs of protein per meal.
And eating 6 times a day sounds like a lot, but its small meals so it aint so bad. By meal i mean, a tuna sandwich and a glass of milk.

i hope i helped a lil with that babbling :) GOOD LUCK!
 
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