Hey I'm 16 and only 120 lbs. I've been working out for a little over a month. My metabolism is so high that its really hard for me to gain weight. I'm eating 4 full meals per day, but it's going nowhere. What should I be doing to possibly gain a little more weight? Also, how does my muscle gain compare to someone who easily gains weight?
Unable to bulk
- Thread starter pnoy20sik
- Start date
Only a month
I've been working out for a little over a month.
This is not that long, and could mean anything. It isn't just about food, but about what you are doing. Your body is just getting used to working out, it isn't ready to bulk up yet if what you are doing is conditioning your body. What was your activity level BEFORE, what did you do for fun etc.
Exactly WHAT are you doing to work out? Exactly WHAT are you eating? If you want to do this in a healthy way (which of course you do), then you have to be sure you weigh all the factors and do not expect miracles right away. You WILL make improvements, and if you stop doing so, change something. If you have just begun working out, I'll make a few suggestions, and if you already know them fine, but I have no idea what you know, so here goes:
Now that you have been working out for a month and I assume by this you mean lifting weights, how many times are you lifting them? And are you sure you are lifting with good form? You want to do a littel warm up set that you could lift 12 times, then increase the weight until you can only lift the weight 5-6 times. You should be able to lift it each time properly, and then the next time you simply cannot, this is called going to failure.
You want your big muscles to get big, yes? You use all the little muscles assisting in things like squats, bench press, lat pulls. Do these. Do them first, then do whatever else you want. Use free weights... IF YOU FEEL COMFORTABLE. And please do not bounce the bar off your chest, it is dumb, dangerous, and a waste of time, because your arms are not doing the lift.
Do you have a training partner? If not, you will have to be sure you know how to lift properly and what to do if the weight is too heavy. Remember, you are going to failure, what happens when the weight is too much? Well, while doing bench press, alone, do not use collars on the ends to hold the weights. Usually this is a safety thing and you are supposed to use them, but if you do you'll get stuck and that is not a fun way to go, if you know what I mean. If you get stuck with the bar above you and you do not have collars on you can dump if off left or right, the bar will them dump it back the other way due to gravity, and you may feel silly but you'll be alive. This is not neccessary when you have a spotter (that pays attention). If you do not want to do a full bench press bar feel free to do it with dumbells, the weights can get pretty high, and it is easier to put them down... just be sure the area around you is clear... there is nothing worse than going to failure with a huge dumbell in your hand, swinging it down to the floor and smacking another weight. It is howevera nice way to break a finger and lose a nail or two.
Also, please do not go crazy on protein and other junk that is practically steroids in powders etc. You can get enough from your diet (in MOST CASES), as long as you are smart about it.
it's true. Without knowing what you are eating I really cannot comment much more on that, yes, you need protein, no, you do not need to pound it down every second. You may not be getting enough total calories, so check out your diet. One trick is to mix powdered milk into regular milk and have that, more of everything you needj. Eggs are your friend, eat lean meat. You know that no matter what I say you are going to eat as much meat as you can, so make sure you do not get all the fat and cholesterol that goes along with it. Chicken, tuna, etc. If you are vegetarian get those legumes going, and maybe find some hemp hearts to cook with or something. Drink a LOT of water, and be sure you are also getting whole grains, vegetables, and some fruit.
Gool luck, feel free to add some more info so we can really help you out, but remember, you JUST got started. Play it safe, and wait and see what you body can really do, you'll have to learn it as you go, because everyone is different, but the basics are the same. Have fun.
I've been working out for a little over a month.
This is not that long, and could mean anything. It isn't just about food, but about what you are doing. Your body is just getting used to working out, it isn't ready to bulk up yet if what you are doing is conditioning your body. What was your activity level BEFORE, what did you do for fun etc.
Exactly WHAT are you doing to work out? Exactly WHAT are you eating? If you want to do this in a healthy way (which of course you do), then you have to be sure you weigh all the factors and do not expect miracles right away. You WILL make improvements, and if you stop doing so, change something. If you have just begun working out, I'll make a few suggestions, and if you already know them fine, but I have no idea what you know, so here goes:
Now that you have been working out for a month and I assume by this you mean lifting weights, how many times are you lifting them? And are you sure you are lifting with good form? You want to do a littel warm up set that you could lift 12 times, then increase the weight until you can only lift the weight 5-6 times. You should be able to lift it each time properly, and then the next time you simply cannot, this is called going to failure.
You want your big muscles to get big, yes? You use all the little muscles assisting in things like squats, bench press, lat pulls. Do these. Do them first, then do whatever else you want. Use free weights... IF YOU FEEL COMFORTABLE. And please do not bounce the bar off your chest, it is dumb, dangerous, and a waste of time, because your arms are not doing the lift.
Do you have a training partner? If not, you will have to be sure you know how to lift properly and what to do if the weight is too heavy. Remember, you are going to failure, what happens when the weight is too much? Well, while doing bench press, alone, do not use collars on the ends to hold the weights. Usually this is a safety thing and you are supposed to use them, but if you do you'll get stuck and that is not a fun way to go, if you know what I mean. If you get stuck with the bar above you and you do not have collars on you can dump if off left or right, the bar will them dump it back the other way due to gravity, and you may feel silly but you'll be alive. This is not neccessary when you have a spotter (that pays attention). If you do not want to do a full bench press bar feel free to do it with dumbells, the weights can get pretty high, and it is easier to put them down... just be sure the area around you is clear... there is nothing worse than going to failure with a huge dumbell in your hand, swinging it down to the floor and smacking another weight. It is howevera nice way to break a finger and lose a nail or two.
Also, please do not go crazy on protein and other junk that is practically steroids in powders etc. You can get enough from your diet (in MOST CASES), as long as you are smart about it.
it's true. Without knowing what you are eating I really cannot comment much more on that, yes, you need protein, no, you do not need to pound it down every second. You may not be getting enough total calories, so check out your diet. One trick is to mix powdered milk into regular milk and have that, more of everything you needj. Eggs are your friend, eat lean meat. You know that no matter what I say you are going to eat as much meat as you can, so make sure you do not get all the fat and cholesterol that goes along with it. Chicken, tuna, etc. If you are vegetarian get those legumes going, and maybe find some hemp hearts to cook with or something. Drink a LOT of water, and be sure you are also getting whole grains, vegetables, and some fruit. Gool luck, feel free to add some more info so we can really help you out, but remember, you JUST got started. Play it safe, and wait and see what you body can really do, you'll have to learn it as you go, because everyone is different, but the basics are the same. Have fun.
until you're confident about form and you have training partner who you can trust with your life id stick with the collars - one slight dip means the weight shifts, your form gets thrown out of the window, panic sets in and you've got a flying bar, which is not safe for anyone else around you.
use dumbells for presses, some argue they give a better range of motion and are far easier and safer to handle if you fail on a rep.
Well, said, the comment was for last resort, nobody around to help situations. If he had someone he could trust he would not have to resort to this at all. Besides, right now he is probably working with less actual weight than what you do.. just a guess though!
Thanks (glad to see someone else into safety)
thanks a lot guys. sorry, i should have waited longer to see results. just impatient I guess. Well for the info on food. I eat either oatmeal and cereal in the morning, around 5 a.m. I do full body workouts about three times a week so if it falls on that day, I go to the gym afterwards. I have a protein shake before and after the gym. I do not eat again until 12 because of 12. I have another full meal at about 4 and another around 8. Because of my bad habits i eat junk food and whatnot in between this schedule. Usually these meals consist of meat, rice, and vegetables. (Mostly what my mom cooks) Additional advice knowing what I currently eat would be greatly appreciated
You know the great thing about nutrition is their are tons of variables and tons of different opinions. Now this might be not what you want to hear but I think it not good for any young male or female to hit the weights hard until they are at least 18 or alot closer to getting to getting physically matured.
You know I have seen alot of people make alot of gains in a month and I have seen people not make hardly any in a month, like I said their alot of variables (or however you spell it). Genetetics might play a role, well their is alot of stuff. I bet you are not eating enough carbs and Protein if I had to guess, and heck man I know it seems to be a not so popular thing to say on this forum but I believe the right supplements make a huge difference.. (and yess I believe in protein drink it is cheaper, more convenient (alot quicker) and in most cases a higher form of protein than most of youre meals)
As far as the dumbells thing, I think I disagree, sure I see youre point, about safety however with dumbells you need better form than you need with a bar, one slip up with dumbells you will not be working out you will be recooping an injured shoulder! And as far as the going until failure, if you don't have a workout partner obvioulsy you can't with free weights, but as long as youre diet is right I am sure it will not keep you from seing gains...
You know I have seen alot of people make alot of gains in a month and I have seen people not make hardly any in a month, like I said their alot of variables (or however you spell it). Genetetics might play a role, well their is alot of stuff. I bet you are not eating enough carbs and Protein if I had to guess, and heck man I know it seems to be a not so popular thing to say on this forum but I believe the right supplements make a huge difference.. (and yess I believe in protein drink it is cheaper, more convenient (alot quicker) and in most cases a higher form of protein than most of youre meals)
As far as the dumbells thing, I think I disagree, sure I see youre point, about safety however with dumbells you need better form than you need with a bar, one slip up with dumbells you will not be working out you will be recooping an injured shoulder! And as far as the going until failure, if you don't have a workout partner obvioulsy you can't with free weights, but as long as youre diet is right I am sure it will not keep you from seing gains...