Muscle Gain

[vandy]

I'm 14 yeras old, 5'10" and 160 pounds. I need to gain weight for football this year. I am a running back/linebacker. I am slightly good in muscle mass, but I'm quickly getting frailer looking since I am growing so fast.My diet consists of many fruits and vegetables only, and water only. For protein, I consume a protein shake two times a day, morning and night. For even more vitamins and minerals, I have a vitamin suppliment morning and night. For exercise I do body weight exercises since I don't have good equipment. I do pushups, sit ups, chin ups, squats, jumping jacks (for my calves) and run for cardio and more leg strenghth. I do all these every night for about an hour. I feel I need to workout more often and longer. True? I also think I need some different foods, but I'm afraid I will gain too much fat weight, that's why I only et fruits and vegetables, and the protein because I NEED the muscle. Please help. Thanks.

 

[fitwes16]

you need to get to a gym or get weights doing non weighted excercises does not build size or give you muscle gain it only gives you muscle endurance due to the high reps and low resistance. Don't be scared to eat some food you won't get fat if you eat the right foods and keep your cardio up. Plenty of sleep is important too remember your muscles don't grow in the gym they grow when you are sleeping or doing other things.....

 

[AJP]

You need to be eating a lot of regular foods, not just fruits, veggies, vitamins, and protein shakes. Develop a much better routine too, some gyms are cheap, or maybe the school gym? The every night bodyweight stuff isn't gonna cut it.