Dude if you arent shaving yet, you have found the source of your problem. Especially if you dont have hair in other areas. Keep eating alot. Dont worry about body comp and all that crap right now. You need to give yourself enough calories so you can grow. Youll be grown up soon enough.
Goldberg pretty much confirmed what I suspected.
In weights at school today, I dropped the leg extensions and hamstring curls, and did lots of squats and deads. Didn’t have a barbell or a squat rack, so I had to settle for front squats and barbell hack squats with an EZ curl bar. This was limited by how much I could clean, so I only wound up with like 100 pounds on the bar. I was doing my DL with 30 kg on each side, in sets of 5-6. That’s not my max nor to failure, but it’s moderately difficult.
I’m eating lots, check out my Fitday profile for yesterday. 3200 calories w/ 365 g protein, all clean. I’m feeling a lot more energetic/bouncy, ate an orange seventh period today and got that twitchy feeling again, couldn’t stop jumping around the room. Calculus teacher not happy. I’ll see what I can do about some pics tonight, hopefully. Read the damned instruction manual on that camera.
Today is Legs/Chest with an ab routine. Sounds like fun.
I’m considering picking up some creatine. Are there any specific brand names I should look for/watch out for?
Ditto on Goldberg. You are still a kid. eat like a maniac and do compound movements. if i had only done that oh so many years ago…
Listen, you are only 15 years old! I know you want quick results, but give it a break, it will come with time. I started training when I was around 19. I’m now 30, and only recently feel like I have started tapping into my true potential and am starting to really see the fruit of my labour. I fully expect to look much better than I do now, ten years from now. You seem to be way ahead of the game, which is good. I am a trainer and athletic coach at a university and can’t begin to tell you how many people quit with training because they weren’t “built” to develop to their goals, after a short period of training. Here this: It won’t happen overnight, give it time. Don’t let others tell you that you are sweating over too many details with diet, etc. You should be rewarded for developing healthy lifestyle habits at such a younge age. Just keep doing what you are doing, that is, learning from your peers and putting that info to work. You will eventually see the fruit of your labour. One thing I would recommend that others have not is to stick to a higher rep scheme for your sets. You are a beginner, and thus need higher reps and total volume because your neural efficiency is very low in comparison to a veteran. Later in your experience, and I don’t mean 1 or 2 years here,(it astounds me how many people feel that they are veterans after a couple years of training) you can start to do more intense(ie: lower reps)sets. In the meantime stick to reps in the teens, get a good pump at every workout(many “strength” based trainees will tell you that you don’t need to get a pump, which is true for their goals but there is good value to this if your goals are hypertrophy, and enjoy your time in the gym. If you start to get frustrated, you will get sick of it and eventually quit. Keep it fun and it will be easy to stay consistent. With the knowledge you have for someone your age, and the knowledge you will further gain from good sources, it is only consistency and time that stand between you and your goals.
I’ve been lifting for over a year, and I haven’t quit yet. I think that people that have never had an eating disorder don’t understand the pains you would go to to hit the weights/treadmill.
I got a post in the pictures forum up of my back. Those are without a pump but with flex on the back, and nothing on the front. I end up looking fat in the pic, but that’s life.
Oh my…this is one scary post! Weight training for a 15 year old should be fun! Not some life consuming science project. My friend, you must conquer your fear of gaining fat if you want to get big strong and lean. No bodybuilder ever builds their foundation by counting calories and measuring salad in a cup. Just eat big healthy meals often and have fun lifting heavier barbells. And forget supplementation to get those extra calories! DUDE! YOU ARE 15!!! Eat doritos and drink slurpees! Your training schedule is so crazy that you have to up your caloric intake dramatically just to gain some muscle, so don’t even worry about fat gain! And really, how scary is fat gain anyway? A little running and cutting sugar takes care of any blubber accumulated from bulking. Please, please just can all this obsession and start lifting for fun. Spend your free time calculating how many licks it takes to get to the centre of the head cheerleader, not how many calories were in your last sandwich. Building muscle is actually quite easy until we start overthinking things. Lift ever increasing poundages in the big exercises, and eat delicious food. When you hit 200lbs you can then maybe cut up a bit, that is if your sport participation has allowed you to accumulate ANY fat at all. So leave your diet books at home and stock your locker with Penthouse! Be a kid and enjoy yourself! Experience the beauty of eating a whole cheesecake! Well, maybe not too often. But at least be a kid. Muscles are cool, but not nearly as important as enjoying your time outside the gym. Take care of yourself!
Eat and sleep. At 15 YO and weight training, these are very important components. I suggest you read Mike Mentzer’s books as well as most other HIT info. You still have some hormonal growing to do it seems. Use the compound movements and do limited sets. Find out how many days it takes you to fully recoup and then lift on the day after. Train hard…live well!
Barbarian
Hi LoneLobo,
I would suggest you a quite radical change: only 2 workouts per week:
A)
Deadlift
Bench Press
Standing Calf raise
Barbell row
Wrists palms up
Abs
After 72 hours
B)
Chins
Squat(20 reps)+Pullover
Military Press
Seated calf
Wists palms down
Abs
sets&reps: apart from the Squat,
use 5X5 (2X5 progressively heavier weights then 3X5 with your best poundage). Add 5% more weight whenever you can. Try for 3 months these workouts.
Off days:
30 minutes aerobic twice per week
Eat and recover.
Good luck! Luca
LoneLobo, I don’t underestimate eating disorders. I’ve seen a close friend devastated by anorexia. But I’ve also seen people overcome. You are clearly a smart kid with motivation to see some muscle. You can do it.
Have you considered any strategies to address that “twitchy” feeling? There are many effective ways of reducing high levels of arousal in the nervous system. I really like plain old deep breathing, progressive relaxation, and visualization. It all seems kind of hoky, I know, but it does work.
Bump because I finally got pic to work in photos forum.
luca,
why the hell would he do cardio if he is trying to bulk?
Mm… and he recommends it 5 days a week. Interesting program, but that sounds a lot more like a cut.
BEdz, LoneLobo,
You are right I apologize for my bad use of the English language. My idea is:
monday: workout A
wednesday: 30 minutes aerobics
thursday: workout B
saturday: 30 minutes aerobics
That’s all ! But I agree with BEdz: no aerobics is even better! This 2 days split is a typical Mc Robert routine (read Spike1L message).
Only compound exercises, proper recovery and nutrition. After a year if you see good results,you could try a more advanced training such as the Ian King’s 3 days split I’m currently adopting.
Very good to see you are critical about the advice you are getting here 
You are indeed a smart kid!
Eating, working out, banging cheerleaders, sleeping and growing i perhaps the most effictive/fun plan yet proposed in this thread.
Seriously: enjoy yourself!
If you stick to 3-4 well thought out workouts a week.
Eat a lot (if you ain’t growing you ain’t eatin enough).
And have fun; you will succeed!
There is oly so much you can do -Use your spare time from workouts and school to have fun.
keep up the good work!
I’m not understanding the reasoning for the standing and seated calve raises. Let’s replace those with tricep kick backs but make sure you do these in the squat rack with your belt and straps on plus a spotter
And where the hell are the pull ups and dips?!
(and i’m kidding about the tricep work)