trying to put on weight

M

mastershake5825

0
I new to these forums and didn't know if this was the right place, so sorry if it isn't. I'm 17, 5'7ish and only 111lbs. Id like to get around to 130, it seems like everyone around my height is around there, but if anyone has better suggestions let me know.

I work out enough right now to stay in what i consider average shape. I'm no athlete, but i could get out an go play some tackle at a moments notice. This is about what i have at home right now Weider 1200 System with 75 lbs. Weight Stack - Wal-Mart, the model i have is a little older and the weight stack goes up to 120 i think, along with pairs of 15,10,8,5 lbs db, and a pull bar hung up in my door.

I try to eat, once again, what i consider healthy because i really have know idea. So, it would be nice if I could get some help from you guys on what to eat. I'm still in school, so some thing that would be nice to take in plastic bags for those in between meals would be nice. I d

Um...trying to give you guys enough info to help me out the best. I'm planing on joining the USMC, I only need to be 117 to meet minimum, but I know I need to put on extra weight for the intensity of boot camp. I have till the end of June to put on weight.

Right now I work out 6 days a week. Lowers M,W,F. Upper t, Th,Sat. I do everything 3x8(thing i put that right), and try to push for a couple more on the 3rd set. I try to keep it balanced. every sat i meet with my recruiter and we normally run anywhere from 3-6 miles. I warm up with several minutes b4 my works out with jump roping and stretching.
LOWER
quad curls
squats
hamstring curl
weighted calve raises
diff. push-ups,sit ups and pull ups
oh yea, side leg extensions


lat pull down wide grip palms out
" " close grip palms in
chest presses
butterflies
shoulder presses
preacher curl
triceps,elbows down at side with lat bar
forearm curls both ways
diff. push ups and sit ups


I know I want some info on what would be best to eat in the mornings, what to bring for in between meals at school. Should i change up the way i do my work out routines or something, any advise would be nice? Don't really have a lot of money, but if theres some little stuff you guys think would be good investment like barbells or some supplements that work for you Id look into it.
thanks
 
3 Things to get Bigger:

1.) Diet Right
2.) Weight Train Heavy
3.) Get plenty of rest/water.


For the diet eat plenty of protein and carbohydrates. Theres a nutrition sticky for that. For the weight lifting; lift heavy about 3 times a week on a full-body workout to get you started. Get to a gym and even if you have to get a trainer to teach you the proper technique on the lifts. Your mains lifts are the Squat, Deadlift, Military Press, Bench Press, Bent-over-rows. That covers the entire body.

Muscles only grow in your sleep; so get a minimum 8 to 10 hours of sleep a night. You also need plenty of water too.

For supplements you could try Whey Protein after you work out. Get your protein intake equal to your bodyweight. Like if you weigh 200 pounds, get 200 grams of protein.
 
Hey Mate,

Take some time to read the weight lifting and nutrition stickies in the appropriate sections of the forum. I am sure all of your questions will be answered there. If you have any specific questions afterwards then please ask.

Just a few points however:

- You are working too hard. 3-4 gym sessions per week is plenty.
- Focus on compound movements. Work your sessions around squats, deadlifts, bench press, chin ups, military press and rows. There are a myriad of techniques within these exercises to keep you entertained and your body guessing.
- A good starting point for you would be a FBW 3xper week or an upper lower split. I would recommend the former.

Supplements are not necessary if you can get them from whole foods. Whey protein is however a very convenient post workout supplement.
 
To improve in size and strength calorie surplus is essential. Go to a calculator online and then eat about 300-500 calories more. Compounds are very important. If a FBW maybe :
Squat/Deadlift, Stiff-leg/romanian deadlift, Bench press, Bent over row, Shoulder/military press. After that then isolation but compounds first. See Weight Training 101 sticky for help. Rep range 8-12 for mass, 3-6 for strength.
Good luck.
 
Gain quality tissue mass = Calorie surplus and proper training

In an attempt gain quality tissue mass, one must be in a calorie surplus. While one has to eat more, one should be careful in the amount in which they eat IF they are not wanting too much fat tissue accumulation.

One should start out with a modest calorie surplus, and tweak this calorie overage as time passes in accordance to bodily feedback.


Go here and read on some basic and fundamental information:

Weight Training 101

Basics of weight gain and weight loss

Weight Training Technical Articles

How to get abs guide

Sig's food list

Go here for some thoughts on the mental side:

Weight Loss Intricate


The ChillOut Log by Chillen
(allot of pages to go through, but there IS good information that may help you if you take the time to seek it)

==========================================================

If you have ANY questions feel free to ask them!

I am here to help you in any way I can to "assist" you in your personal success and so are many other persons on this forum. You have come to the right place to seek help and advice.


I wish you the best in all that you in life and in fitness,

ROCK ON! :)


Chillen
 
You must log in or register to reply here.
Back
Top