15 years old. Please help me out. I cant put on any muscle.

J

Jpac

0
Ok... here comes some stats:

15 years old
110 lbs

I eat A TON.. I eat a lot of breakfast, lunch, and dinner, and many snacks in between. I am starting to get serious about weight lifting.. and I want to bulk up my upper arms mostly.

Its wierd because when I flex.. My muscles dont look that bad, in my opinion, but when I am not flexing they look really really skinny. Anyways, can someone tell me how I can put on some muscle on my arms.. I haev tried doing curls, bench, pullups, nothing seems to really do it. By the way, hears pictures of my arms.. GROSS
 
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wow 2.6%? thats like in the "really" unhealthy zone my friend, are you sure? hmm i doubt what you got was accurate, the skinfold type body fat test, where they pinch their skin is the one they should've given you at the gym... but anyways.

to see what your daily caloric needs are to maintain your current weight.
once you know what your daily caloric needs are, looks like your trying to build muscle, so basically your bulking up. you would den add a calorie surplus to build muscle, of about 500-1000 calories.
 
Your metab must be a bitch--concidering you eat a lot. Buy a few gallons of milk and a few lbs of chicken. That should last you a few days (maybe more). Look up some stuff on google, and you can be like me (135lbs, oh yeah baby(kidding)).
 
RandyRhoads said:
Your metab must be a bitch--concidering you eat a lot. Buy a few gallons of milk and a few lbs of chicken. That should last you a few days (maybe more). Look up some stuff on google, and you can be like me (135lbs, oh yeah baby(kidding)).
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thats not even funny nor helpful :confused: -_-
 
Alright.. I thnk im definitely not 2.6%.. anyways.. I am still very skinny.. You can see the pictures.. My *usual* day.. breakfast in the morning.. a bowl of cereal.. then lunch.. I eat alot.. ranging from 3 grillled cheeses to a big salad to a hoagie.. anything really. Snacks. Meat for dinner with a vegetable and rice/corn.
 
When I go to the gym.. I usually just go on random machines and put on a weigh that I can do about 8 of.. Until muscle failure.. And just rotate between machines.. THen I run 3 miles on the treadmill.
 
First off- you need a structured diet.
second- eat 6 times a day.
third- you really arent eating "TONS"
fourth- PROTEIN WITH EVERY MEAL.

What do you do for training?
 
Oh by the way.. In an honest answer.. what do you think of my arms.. not flexed and flexed.. I know I am very awkwardly skinny. Im used to it.. Everyones always like 'do your parents feed you' Im sick of the name calling.. I want to bulk up. Please help!
 
Thanks for the help teenforcer.. What I was going to start doing was just eat a 20g protein bar after my workout. Nothing is structured for me at all right now. Everyone says eat 6 meals... structure your workout. but I dont really know what to do.
 
Jpac said:
When I go to the gym.. I usually just go on random machines and put on a weigh that I can do about 8 of.. Until muscle failure.. And just rotate between machines.. THen I run 3 miles on the treadmill.
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at your current state, your trying to bulk, you shouldn't do any cardio at all, but if you must, 1 times a week is ENOUGH.

cardio is mainly for those people who wish to cut, lose weight, WHICH YOUR NOT :]

excessive cardio will also cause muscle loss, thus ruins the point of bulking, which in ur case, you need to figure out your BMR, which is your daily caloric needs, once you know that # , you can then add a surplus of calories to your BMR, and you also need to create a workout plan & meal plan. breakup your meals 5-7 a day.
 
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Thanks Joey.. But again, every says I need to make plans for workouts and meals, but I dont know what to do/eat. Thats the problem.
 
Jpac said:
Thanks Joey.. But again, every says I need to make plans for workouts and meals, but I dont know what to do/eat. Thats the problem.
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First of all, if you are thinking about hittin the gym least 3 times a week, or so, and your playing sports, etc, making you quite active, then you should start eating foods high in protein as well as carbs. these are essential for muscle growth & you should start eating more fruits and vegetables ( 5 servings a day )

I'll probably not worry about what you actually eat, **judging from your pictures and current stats** its best that you continue eating, but definitely more because your trying to gain muscle mass.

in addition, you should search around the forum, for fullbody workout routines, these workouts, you will only need to do 3 times a week, targeting your whole body. Bulking is indeed tougher than cutting, thus it takes a while to build muscle mass. You would need to give yourself least 2-3 months to see results.
 
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Bro, I was in the same position that you were in. I am 15 years old and 5'11". Before I had any idea of a good diet or even knew what protein meant, I must have been 120, very unhealthy.

I used to also have a couple bowls of plain out sugar cereals for breakfast, a frozen burrito or maybe a crap loaded sandwich for lunch, and my dinner would be maybe a bowl of spaghetti or something. That was my day. I'd lift weights maybe once a week without any structure as well, but doing this for a year and a half or so at least got me a little ways.

And now for the past 2 months or so, I am on a well-structured diet maintaining about 4,000 good calories/day, 40% good solid carbs, 40% protein, and 20% good fats (getting rid of the saturated garbage). I eat 6-8 meals a day, each comprising of about 600 calories each. Let me tell you, you don't know eating a lot until you start this diet, but that does not mean you should stuff your face with a bunch of garbage to "get fat to turn into muscle".

I have since been going to the gym every other day doing full-body workouts, no muscle groups for each day, hit it all in one day. You should be aiming for compound exercises that use multiple mucles rather than isolating your exercises to just using one. This means to hit the bench press, start doing some pull-ups and tricep dips, among others.

I am proud to say that I have changed a LOT over these past 2 months and put on some good muscle weight while I was at it. I am seeing the bulk that I was aiming for and my self-esteem went a lot higher. If you need any help, feel free to PM me bro.
 
Follow this program to a 't' for 12 weeks.


You need to eat. Your breakfast should be something like
3 whole eggs and 3 eggwhites scrambled, 1 cup oatmeal, 1 piece of fruit, 2 cups milk

Pack hardboiled eggs, trail mix, almonds, pumpkin seeds, carrots, celery, and peanut butter for snacks at school

Drink 2 cups of milk along with your lunch for lunch+1 piece of fruit+1 vegetable

When you get home-1 vegetable+avocado+cottage cheese+1 piece of fruit

After workout-2 cups chocolate milk mixed with protein shake+banana

Eat dinner...get 2 servings of vegetables

Cottage cheese before bed

I'm not sure how much of a grocery bill your parents will spring for you or if they will buy you protein supplements. And, of course, the above is just a sampling of how to get some calories in you.

Big eating takes work and practice.
 
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