15 Y/O male, almost 16. Weight: 115 Pounds, Height: 5'6. I'd like to get bigger, help

[SinnerOG]

Title pretty much says it all. I'm 15 years old, 16 in September. I'm pretty small for my age group, I'd like to get bigger to boost my confidence. I've tried working out before, but I'd like help. I have a bench and bar, and latbar at home along with these weights: 25 x2, 15 x2, along with 10 x2. I don't know anything about getting into this. I want to start a diet to bulk up too, I have a hard time gaining. Basically, I'd just like a workout plan to get started. Motivation isn't a problem.

- Thanks

 

[AustinG]

One word man. Eat. Obviously lifting is extremely important, but diet plays a huge role in weight gain. Try eating 3,500+ calories a day and 150 grams of protein.

Eggs, chocolate milk, rice, meat, poultry and fish are all awesome ways to get a lot of calories.

Let me know if you have any questions or you want me to get into more detail haha cause I defintely can!

 

[ered]

I totally agree with AustinG. Your diet is the most important thing in trying to bulk up.

I personally found that drinking a lot of whole milk and eating at least 4 eggs a day drastically increased my muscle mass. And you should focus also on eating a lot of carbs.

I learn this technique from The Four Hour Body by Tim Ferriss. If you haven't already, then you should deff. buy a copy yourself. You should read the chapters on Occom's Protocol.

And as far as workouts go, just pick a workout that works large muscles, like your legs. And you really only need to workout 2-3 days a week to gain muscle. This will allow your muscles to heal efficiently.