Need some tips, 14 year old, 110 Pounds, 5' 10 ...

M

Murtasim

0
yea, soo..
im 14 years old, going to be 15 in a while ..
110 pounds, which is like the highest i've ever been ..
5'10, yea..

But !

i have VERY SKINNY LIMBS .. i can do 15 sets of 5 KG ... i have 4 pack abs .. my legs are fairly well built, since im a football / soccer player ..
recently i was kicked out of my football / soccer team because i was too skinny .. and since that day, i want to gain some muscle on my arms / legs, soo i can be back on the team next year ...

Soo !

any tips please ?
 
Welcome to the forum. :)

What kind of equipment do you have???
What is your diet like???
How much time per week are you willing/able to spend to achieve your goals???

Here are a few things that might be helpfull:

Training:
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

http://training.fitness.com/weight-training/weight-training-101-a-18766.html


http://www.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/starting_strength_the_guide

RossTraining.com • View topic - WORKOUT OF THE WEEK ARCHIVE

RossTraining - Articles

Motivation:
http://training.fitness.com/wellness/chillout-log-chillen-25737.html

Nutrition:
http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html

http://training.fitness.com/nutrition/nutrition-101-a-32846.html

T-Nation.com | Bulking Tips for Newbies

Delaware Consumer Health Information Services

FitDay - Free Weight Loss and Diet Journal

MapMyFitness.com - Map your Running Routes. Find Runs. Join our Community of Running. Runner Social Network. Calculate Calories, Online Pedometer, Distance, iPhone, and More.
 
thanks :)
well .. my diet is fine, but i drink coke/pepsi a lot ..
not trying to brag here, but i come from a rich family .. so i can pretty much buy all the dumbbell stuff for home, and thers a gym nearby too ..
to be honest, im willing to spend all the time i need for this ..
anything else i need ?
 
i eat a hell lot .. i just dont grow any pounds .. i think i burn it off :/ .. not sure ..
should i stop playing football / soccer and bulk up first ?
 
Murtasim said:
i eat a hell lot .. i just dont grow any pounds .. i think i burn it off :/ .. not sure ..
should i stop playing football / soccer and bulk up first ?
Click to expand...

You might think you eat a lot but you weigh 110lbs so I imagine you just think you eat a lot.

Either way, if you want to get bigger you need to eat more. You're training could be perfect but you won't get bigger unless your body has the fuel available to increase in mass. Whatever you're eating - eat a lot more
 
well .. I do eat a lot compared to my friends ..

do I eat stuff like pizza too ?
I cut down cause I wanted to grow stronger ..
 
Eat all the lean protein you possibly can. Tuna, chicken, turkey, nuts, beans, leaner cuts of beef, pork, salmon, most other fish, cottage cheese. Consume as much of this stuff as you can fit into your stomach. Your main issue with gaining size is going to be maintaining a caloric surplus (meaning you're consuming more calories than you're burning). At 14 years old and 5'10", I'm going to guess that you're in the middle of a growth spurt, so you're going to eat even more than normal to do this. Considering that you say you already eat a lot, but haven't been able to gain weight, it seems likely that you have a high resting metabolic rate, so this also increases the amount of food you need to eat in order to gain mass. As far as lifting, use compound movements that work multiple joints and multiple planes of movement. The olympic lifts (squats, cleans, dead lifts) are all good examples of this. For more, or for specific plans with exercise order feel free to email me.
 
why don't you list an example of your daily diet?

for instance here's mine:

Breakfast: 1 bowl of XX cereal w/fruit
Snack: greek yogurt
lunch: sandwich or leftovers from previous dinner, cheese stick and an apple
snack: granola bar or banana
miscellaneous: if i have hunger pangs I will eat a piece of beef jerky
Pre-workout: a few scoops of cottage cheese
Post-workout: Protein shake
Dinner: Chicken breast, salmon filet or lean red meat w/ whole grain rice and some type of veggie
Pre-bedtime snack: some more cottage cheese


Now what I just listed is my diet for weightloss. It's A LOT of meals and seems like a lot of food when you first look at it but everything is portion controlled. Now look at your daily food intake and tell us how yours compares to mine. Keep in mind I am 5'-11", 185 lbs and have a BMR of 1800 calories/day. Add in walking around the office, exercising and fire department activities and the calorie requirement increases. My point here is that if you're food intake doesn't come close to matching mine then you are not likely to put on weight. You need to eat healthy foods with a lot of protein many times a day and do the required lifting workouts to start adding on the pounds.
 
Normally, this is my diet ..

Breakfast: Coco Pops + Minute Maid Puply Orange ..
Snack: Pizza (slice.. from school)
Lunch: Chicken Karahiee .. like 2 plates full, which is like, uhm, 2 burgers in america/canada, mabye ? but its healthy ..
Snack: 3 slices of cheese ..
Dinner: Steak, homemade, mash potatoes, also home made, coke , carrots and brocoli ..

i just dont get why i dont gain weight ..
that seems enough, is it ?
 
Thats a pretty bad diet for someone that wants to gain muscle.

Im 5 10 or so and weigh 170lbs and this is a sample day for me:

breakfast
2 coffees with sugar and cream
oatmeal with whey protein powder
trail mix
milk
blueberries and an orange

post workout
2 scoops gatorade and 2 scoop whey pp

before work (i work afternoons)
2 chicken breasts
potatoes
salad or green veggies

at work
turkey or tuna
2 slices whole wheat bread
10 ounces 1% milk
trail mix

after work
steak sub:
one pack of sirloin beef strips
2 slices whole wheat bread
peppers and onions
salad or green veggies

before bed
8 ounces 1% milk
maybe a piece of fruit or 1 slice of ww bread with peanut butter

Obviously this is just a quick example and you shouldnt just copy it, but it gives you an idea of the amount of food a skinny guy needs to eat to gain mass.

Use the links i posted to help you figure oyut how many calories you are burning per day and eat a lot more than that.

I went from 130lbs to 180lbs in less than a year. So its definatley possible to change rather quickly if you are dedicated.
 
Glad to see more young people like myself wanting to turn healthy! I agree with all, food. Ungodly amounts of food, lol. Im 15 going on sixteen 5' 10" 173lbs. I have 5% body fat and 52% muscle. Don't give up! Its all possibly.
 
yeaaaa...
failure ...
I haven't grown a single pound ...

like, i've been trrying to eat a lot, but I just don't grow ! what am i supposed to do ??
 
I was in a similiar position as you are now.

I advise that you drink about 2 litres of milk a day (8 full glasses). Each glass is roughly 130 calories and 9g of protein, so it really adds up.

Also, I eat lots of yogurt because it is very dense is calories and is not very filling. Also, thirty minutes before I head to bed, I try to take in at least 1000 calories by eating yogurt, meat and milk.

I only gained weight when I tried to always be quite full. Whenever you feel nothing, EAT SOMETHING!!!

Also maybe invest in some weight gain powder.

You will really have to try as hard as you can. Eating a big dinner isn't enough, you have to come home from school and eat basically all the time. 1-2 pound weight gain/ week is optimal.
 
Honestly I would not try to gain a lot of muscle right now. Your body is still growing and above average growth of muscles will have detrimental effects. you can lift a little but don't go full on body building pyramid routines.
 
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