when I was doing a keto diet i’d bring large pieces of cheddar cheese and nuts to class. Some good protein and good amount of fat right there, and it’s extremely portable and convienent.
Figure out how many calories you need. There are ~2500 calories in a pound of muscle so add 300-500 calories a day to your caloric requirements each day to add 1-2lbs a week. If you aren’t gaining size, you’re not eating enough. I found a link, on the second page they have a formula for calculating your caloric needs. Why don’t they teach this formula in high school algebra? Power Eating by Susan Kleiner is also a good read.
GMAD and squats.
Srs
Or
Stick to the basics.
Squats
Bench
DL
Row
Pullup
OHP
Can be done as an upper/lower split 4x a week, or full body 3x a week. Reduce volume, lift heavy but with good form (parallel squats, non-airhumping bench, dead hang pullups, etc), and eat as much as possible.
[quote]josh86 wrote:
Kid doesn’t even eat any real meat at all and expects to be big? Must be a troll, no one is that dumb.[/quote]
Uhm that one was day man, I barbeque at least twice a week and use my rice cooker religiously and we always have fresh fish (talipa and grouper) in the house…
Yo bro your 15 man…Keep eating and lifting, you’ll figure it out like the rest of us, and your far ahead of the game if your consistent with the weight room at this age.
I did some dumb shit back in the day when it came to training…I learned from my mistakes and keep on getting better. You’ll do the same if this is an activity you really enjoy.
Just have fun and you’ll learn as you go.
[quote]austin_bicep wrote:
Yo bro your 15 man…Keep eating and lifting, you’ll figure it out like the rest of us, and your far ahead of the game if your consistent with the weight room at this age.
I did some dumb shit back in the day when it came to training…I learned from my mistakes and keep on getting better. You’ll do the same if this is an activity you really enjoy.
Just have fun and you’ll learn as you go.[/quote]
Thanks man thats probably one of the most encouraging things anyone has written so far haha…im about to go workout and do the first day of the WS4SB workout and i’ve gotten alot of great tips that im going to start doing (bringing dry bottles with protein powder to school then adding water) and food suggestions which supprisingly all were in my cubbord already.
[quote]BONEZ217 wrote:
And yea, either learn what proper form is or stop lying about your numbers. Im not sure which the case is. [/quote]
This. But those number are great if they are true.
If your goal is a position change from corner to RB, I would suggest you focus on sprint variations, agility work and plyos. You strike me as a surburban kid, focus on skill work. Don’t gain 10 lbs of slop if it’s going to make you slower and less explosive. See if your parents can have you so some work with backfield coaches to get their assesment instead of random guys on T-Nation. Good luck.
Oh and hit the kitchen like Rosie O’Donnell.
What I ate today (started new diet/eating program):
Breakfast: 2 english muffins with honey, big bowl of granola ceral
about 20 minutes after breakfast I was hungry again so i had another bowl of ceral
Lunch: protein shake, 2 tuna sandwhiches and some crackers
dinner: 2 porckchops, lots of corn, lots of potatoes, protein shake, 13 rock shrimp.
snack: protein shake, banana
After all that I feel amazing, I dont feel sick at all and honestly im still kind of hungry:o
yesterday I started the WS4SB workout and I did upper body day which was:
regular bench press 1x4
regular dumbbell bench press 4x10
dumbbell rows 4x11
bent over dumbbell rear delt flyes 3x10
barbell side bends 3x15
Also, today I went to sports authority and got a squat belt (because my squatting form is complete crap right now and I went to get it parrallel so that will help) and a pair of gloves with wrist straps as well as gloves with hooks on them to distribute deadlift weight to your back shoulders and triceps. Also, with the WS4SB workout im going to just go through the list of the diffrent workouts in the different catorgories every week because there is at least 4 different ones for each muscle workout. Ill post a picture of me today, and me in 6 weeks to show if there is any progress thanks for all the help guys I honestly don’t know where I would be without you guys all the suggestions and feeback has been a moral boost to me.
-Alex
If your squat form is bad, back off on the weight and get it right. A belt isn’t going to fix bad form. It should allow you to lift more weight, when you already have good form, though. Good to see you’re eating more. How many calories are you taking in? How many grams of protein? I’m assuming one of those shakes is postworkout, right?
[quote]azBigBoy wrote:
If your squat form is bad, back off on the weight and get it right. A belt isn’t going to fix bad form. It should allow you to lift more weight, when you already have good form, though. Good to see you’re eating more. How many calories are you taking in? How many grams of protein? I’m assuming one of those shakes is postworkout, right?[/quote]
Well by my squat “form” being bad I mean not being able to get as parrallel to the floor as I want so I just tried it out and did some squats and I did 5, 205 lb super deeeep squats (my calf muscle touched my leg almost) so it helps ALOT, also the gloves with wrist straps is like a miracle…i did 185 lb bench wide grip (i NEVER do wide grip) 7 times…I cant wait to start using them frequently and yes one of them was post workout and one was a snack.
I wouldn’t suggest switching the exercises every week. Switch them up every 2-3 months if needed.
[quote]SweatandBlood wrote:
Well by my squat “form” being bad I mean not being able to get as parrallel to the floor as I want so I just tried it out and did some squats and I did 5, 205 lb super deeeep squats (my calf muscle touched my leg almost) so it helps ALOT, also the gloves with wrist straps is like a miracle…i did 185 lb bench wide grip (i NEVER do wide grip) 7 times…I cant wait to start using them frequently and yes one of them was post workout and one was a snack.[/quote]
http://www.medterms.com/script/main/art.asp?articlekey=31481 - You probably had it in you all along, with or without the equipment
But seriously, I noticed that you said you bought gloves with a hook to better distribute the weight to your triceps in deads. Ignoring the merits gloves for now (I don’t like em but whatever)and focusing on the hook, Why? If your trying to gain weight why would you want the focus of the deadlift to be on your triceps and not your lower back/Hamstrings/upper back, areas that have much better growth potential?
[quote]Joe_Lynchy wrote:
[quote]SweatandBlood wrote:
Well by my squat “form” being bad I mean not being able to get as parrallel to the floor as I want so I just tried it out and did some squats and I did 5, 205 lb super deeeep squats (my calf muscle touched my leg almost) so it helps ALOT, also the gloves with wrist straps is like a miracle…i did 185 lb bench wide grip (i NEVER do wide grip) 7 times…I cant wait to start using them frequently and yes one of them was post workout and one was a snack.[/quote]
http://www.medterms.com/script/main/art.asp?articlekey=31481 - You probably had it in you all along, with or without the equipment
But seriously, I noticed that you said you bought gloves with a hook to better distribute the weight to your triceps in deads. Ignoring the merits gloves for now (I don’t like em but whatever)and focusing on the hook, Why? If your trying to gain weight why would you want the focus of the deadlift to be on your triceps and not your lower back/Hamstrings/upper back, areas that have much better growth potential?
[/quote]
A better question is which version of the Deadlift are you doing?
or
You could try doing heavy bench maybe once a month or so, with low reps 1-3 to build up some wrist strength. It takes longer to build up wrist strength than it does to build muscle.
Also check your bench grip:
And get a good book on exercises or start researching the lifts you are doing, what muscles they work, how to perform them, etc.
Going to derail thread but video of bench? I won’t lose sleep if you don’t post one or whatever but I would be impressed to see it.
[quote]Fuzzyapple wrote:
Going to derail thread but video of bench? I won’t lose sleep if you don’t post one or whatever but I would be impressed to see it.[/quote]
13-15 yr old + 148 weight class + 255 bench = world record territory in some federations. For a kid eating 900 calories a day??? Sure, ok.
Ok so I didn’t intend on making this big of a mistake when writing this forum but I hadn’t done a max day in a while so I ballparked it but yesterday I did a max day and these are the results:
Bench: 225
Squat: 255
curl: 105
I’ve been doing the WS4SB workout and been eating alot more and getting my diet regulated and so far its going great ive gained 5 lbs already in the last week and a half and I love the workout. Thanks for the help ill keep you guys posted.