BEGINER: Want to Get Fit And Bulk, HELP

E

Elliot

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My names Elliot. im 15 years of age and im quite tall, nearly 6 foot. im quite thin, but weigh 60kg because of my height. I eat quite a bit of junk food, very little vege or fruit, and i spend alot of my time infront of screens.
i want to gain some weight and muscle and fix my diet. Im not exactly weak, its just i wanna have something to show. Iv been told that if i stop eating junk food, start eating vege and fruit and when doign exersice having a protein drink, then doing like alot of weights or pushups, and situps, and goign for a sprint, will make me set. Is this correct, or is there somethign else to it.
I would prefer not to have to use weights or any equipment, i dont want to really start gogin to a gym, or buying any thing (besides protein).
Can somebody help me out, i really do not know where to start, like what exersices, or how to use the protein supplaments. I currently dont have any Supplaments but am planning to buy some on monday. I would really appreciate some help, and maybe a routine.

Also my friend has weights a small bench press, he would also like some help because he just set it up and needs help with a routine and diet.

Also, Will it become noticible in 2 weeks (when school starts)???
 
I'd suggest getting weights. You won't get much bigger without them. However, you can get a little bigger by doing pushups and chinups and other bodyweight exercises. And yes, by all means, STOP EATING JUNK FOOD. Whether or not you want to gain muscle, cutting out junk food and adding fruits and veggies is a very good thing. That's all i can help for now sorry i'm in a rush.
 
man i hear these 13- 16 yrs old ppl coming in asking for advise , all they get is lift weights, trust me ive been lifting weights since i was 16 and now my joints are killing me, every single joint in my body is full of pain, this is all because of lifting weights at the age when i shouldnt have.
not saying dont lift weights , u can lift reasonable amount (5kg) no more cause it affects the nature of ur joints. you can lift heavy weights at the age of like 18-20 but still ull feel pain in ur joints at the age of 22 or something.
if u want to stay fit then go for a jog? lift light weights theres tons of things to keep ur self fit apart from weight lifting.
 
didnt ask for a "quick fix"

can someone help me with like a routine... also, do you take protein before or after exersice
 
Elliot said:
didnt ask for a "quick fix"

can someone help me with like a routine... also, do you take protein before or after exersice
Click to expand...

yes you did ask for aquick fix, you asked if it would become noticeable in two weeks, thats a quick fix.

you take protein after you workout, any supplement is better absorbed post workout

theres not much to do in the way of a "routine" if you arent lifting weights, pretty much all you can do, in terms of lifting without weights, is various forms of pushups and chair dips, you can also do lunges and various ab exercises, but its gonna be hard to see major improvements without weights
 
hows this


Sunday:
Run For as long as i can (No Protein)

Monday:
3 sets of 8kg weights (13,10,7)
Bench (gotta set it up and work out some excersices)
Run For as long as i can (protein after both complete)

Tuesday:
3 Sets of Pushups (as many as i can do, -3, -3)
3 sets of russian twists (as many as i can do, -3, -3)
3 sets of crunches (as many as i cna do, -3, -3)
Run For as long as i can (protein after all complete)

Wednesday:
Run For as long as i can (No Protein)


Thursday:
3 sets of 8kg weights (13,10,7)
Bench (gotta set it up and work out some excersices)
Run For as long as i can (protein after both complete)

Friday:
Run For as long as i can (No Protein)

Saturday:
Gym
3 sets of 8kg weights (13,10,7)
Bench (gotta set it up and work out some excersices)
Run For as long as i can (protein after both complete)

hows that sound?
 
Elliot said:
Sunday:
Run For as long as i can (No Protein)
Click to expand...

I would recommend if just starting off, going for a small jog 5-10 mins. Just get your heart rate elevated. Increase it by 2-3 mins every week or run.

Elliot said:
3 sets of 8kg weights (13,10,7)
Bench (gotta set it up and work out some excersices)
Run For as long as i can (protein after both complete)
Click to expand...

I would drop the run. With bench just keep the execerises controlled. Light weight. Increase it slightly with each workout.

Remember your body needs time to recover, so take 2-3 days off rest a week. Without recovery time the muscles can't heal and wont grow.

I'd keep the runs to 2-3 times a week depending on the goals you wish to attain.

Keep goals specific, if you want to gain muscle, it'll be alot harder to do so while running 3-4 times a week.

Start off with light weights, keep the exercises controlled, get the techniques correct.

Eat 3-4 days at least. I always take protein in pre/post workout.

Anyhow just my ideas. It'll set ya on the right track at least.
 
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