[Keep it simple. Here’s a list.
Educate yourself. Learn how to squat properly. None of that sissy 1/2 squat shit. I’m talking ass to grass here, bro.
Training your lower body should become a priority.
Eat a lot.
Get a lot of sleep.
Get a program and stick to it.
Are you 15? Are you off all day in the summer? You should have plenty of time to train and no room for excuses.
Lift heavy.
MInimize cardio.
Have fun with it, dammit!
[quote]Chewie wrote:
[Keep it simple. Here’s a list.
Educate yourself. Learn how to squat properly. None of that sissy 1/2 squat shit. I’m talking ass to grass here, bro.
Training your lower body should become a priority.
Eat a lot.
Get a lot of sleep.
Get a program and stick to it.
Are you 15? Are you off all day in the summer? You should have plenty of time to train and no room for excuses.
Lift heavy.
MInimize cardio.
Have fun with it, dammit!
[/quote]
1)I know how to proprely squat.
2)I try to do lower body but it gets boring. But I guess I have to get working on it since it’s important.
3)I eat as much as I can.
4)I do get plenty of sleep.
5)I guess I have to get working on that.
6)Yes, I’m off all day and yes, I do have plenty of time to train.
7)I lift as heavy as I can.
8)I do absolutely none.
9)I do have fun. I sprained my wrist and havn’t worked out for the past couple days and it’s making me angry.
[quote]michaelangelos wrote:
1)I know how to proprely squat.
2)I try to do lower body but it gets boring. But I guess I have to get working on it since it’s important.
9)I do have fun. I sprained my wrist and havn’t worked out for the past couple days and it’s making me angry.[/quote]
Put these three things together. A sprained wrist won’t keep you from doing single-leg squats, deadlifts and good mornings. Plus you can do any lift where the weight is in the Zercher position. That gives you plenty of options for working your biggest muscles! And depending on the nature of your sprain you might be able to do things that only require pulling with your wrists straight - barbell hack squats, deadlifts, rows, dumbbell lunges…
Also you may just have to learn to force yourself to eat more than you’d ever want to. For some of us that’s what it takes. I haven’t felt hungry since May and that was only one time after a night of heavy drinking (no, not quite as bad as my avatar).
At 15 I really wouldn’t worry about how much protein and how many carbs you are getting everyday. Don’t try to over complicate things. Some of the best advice I got when I first started seriously training in high school was to eat as much as you can every single day, and then in addition to that, eat two peanut butter and jelly sandwiches and drink two glasses of milk.
First and foremost, be sure to be adding weight to your big weights. Very few people will gain significant amounts of mass without getting stronger in the process.
How much protein? At your weight, 200 grams would be a nice number to reach for. This is the simple advice my brother got from his trainer when he started football conditioning. Eat 3 big meals a day, and 3 snacks, alternating. T
ake your plate and fill 1/3 of it with some sort of lean protein, 1/3 with some sort of complex carb, and 1/3 with some sort of veggie. The other meals can be sandwiches, protein shakes, trail mix with mixed nuts makes a hell of a snack. Try to keep them healthy and stay way from shitty foods like chips, cookies etc.
Make breakfast, lunch, and dinner your big meals. Drink a glass of milk with each meal and drink lots of water. Make your snacks mid-morning, mid-afternoon, and bedtime. Refer to my earlier post for good ideas about what to eat for proteins and what to eat for carbs. Eat a handful or two of almonds or peanuts every day.
PM me if you have any other questions.
[quote]fightingtiger wrote:
I wouldnt recommend going on the “see-food diet”. He would be better off to increase his calories and the frequency of his meals and keep it relatively clean. Fish, chicken, turkey, steak, eggs, milk, cottage cheese, and whey for protein. Almonds, olive oil, natty peanut butter, cheese for fats. Oats, veggies, whole wheat bread, potatoes, brown rice for carbs.
He needs to learn to not be afraid of eating a lot of food and the sudden fat gain that will come along with going on an all out see-food diet will most likely not help with that. He should strive to eat clean, but not limit himself.
Pizza, hamburgers, and ice cream all have their place in a bulking diet, and I can guarantee you that a smart person will not make them the bulk of their diet unless they absolutely cannot get enough calories from clean foods. I may a couple of slices of pizza for lunch a couple times a week, but telling someone to live off of junk food is not good advice.
To the OP- That 20 rep squats program is definitely geared towards gaining weight if you can keep up with the gallong of whole milk a day. You might look into doing Starr’s 5x5. That is a very well-tested beginner and intermediate strength program and if you follow it correctly, you will gain a good amount of weight and strength on it.[/quote]
This kid is only 125 lb.
If you think 15-year old skinny as hell kids can bulk up on 6 meals a day of CLEAN diet,you are a bit naive!
He should up the calories!
Even Westside powerlifters are stuffing their faces with junk food to get to heavier category.
http://www.southcarolinabarbell.com/articles/fatiswhereitsat.htm
[quote]BALBO wrote:
fightingtiger wrote:
I wouldnt recommend going on the “see-food diet”. He would be better off to increase his calories and the frequency of his meals and keep it relatively clean. Fish, chicken, turkey, steak, eggs, milk, cottage cheese, and whey for protein. Almonds, olive oil, natty peanut butter, cheese for fats. Oats, veggies, whole wheat bread, potatoes, brown rice for carbs.
He needs to learn to not be afraid of eating a lot of food and the sudden fat gain that will come along with going on an all out see-food diet will most likely not help with that. He should strive to eat clean, but not limit himself.
Pizza, hamburgers, and ice cream all have their place in a bulking diet, and I can guarantee you that a smart person will not make them the bulk of their diet unless they absolutely cannot get enough calories from clean foods. I may a couple of slices of pizza for lunch a couple times a week, but telling someone to live off of junk food is not good advice.
To the OP- That 20 rep squats program is definitely geared towards gaining weight if you can keep up with the gallong of whole milk a day. You might look into doing Starr’s 5x5. That is a very well-tested beginner and intermediate strength program and if you follow it correctly, you will gain a good amount of weight and strength on it.
This kid is only 125 lb.
If you think 15-year old skinny as hell kids can bulk up on 6 meals a day of CLEAN diet,you are a bit naive!
He should up the calories!
Even Westside powerlifters are stuffing their faces with junk food to get to heavier category.
http://www.southcarolinabarbell.com/articles/fatiswhereitsat.htm
[/quote]
Yes, and westside powerlifters tend to fall into the category of “fat” when you talk to most American teenagers. I would say that at 125 lbs, his caloric needs are probably fairly low, even with a lightning fast metabolism. Fat is where its at for powerlifters, as it gives them better leverages in the hole, shorter ROM on the bench, etc. but its not where its at for a 15 year old kid.
The LAST thing he needs to do right now is become morbidly obese in the pursuit of muscle. At his age, he needs to learn how to eat a healthy, balanced diet that gives him enough of each nutrient to help him grow and recover while being at enough of a caloric surplus to continuously gain mass.
Im fucking tired of people thinking that “eating clean” means consuming nothing but protein powder, tuna, and salads. “Eating clean” means “Not eating a whole lot of shit”. This whole thing comes back down to maintaining a certain level of physiological health, and at 15, that should be his main concern.
Note that I didnt say “do not eat pizza, hamburgers, french fries, cookies, etc.” but rather that those things had their place and that placed was a minor role in a bulking diet. Suggesting that a 15 year old kid who already has some sort of aversion to food because he is afraid of gaining weight go on an all out obesity quest is probably the worst fucking advice I have ever heard.
He has taken an interest in his health and you have blatantly disregarded it. If you think this sort of eating is not detrimental to your health, go check out the Dave Tate project and read about where his health was going before he cleaned his diet up.
By the way, what do you mean by “Even westside powerlifters” as if they would be the last to try to pack on some more adipose tissue? Powerlifters are notorious for see food diets. They NEED to be as big as possible in order to generate positive leverages for their lifts. Very rarely do you see a powerlifter concerned about his waistline.
Are you saying he cant gain weight by eating relatively clean foods? Go read John Berardi’s story of how he gained weight as a teenager. He was eating a hell of a lot of calories, but he wasnt eating outright shit either.
The 20 rep squats in that link seems to be different from the 20 rep squats I know and do. I take my 10 RM weight and do 20 reps with it. I do my first 10 reps non-stop and do the last 10 as fast as I can because of the excruciating pain and uncatchable breath, although it would take me quite a while to finish all 20.
I wouldn’t recommend 20 rep squats if you don’t have much experience squatting yet.
-If you’re eating every 2-3 hours, you should get between 40-60 grams of protein from a complete, lean protein source at each meal. In your case, I’d say eat every 2 hours whenever possible. If you’re awake for 15 hours, you’ll be getting between 280-420 grams of protein. Work your way up gradually though. If you’re having a tough time, one supplement I would try is Omegazyme digestive enzymes by Garden of Life, as well as an enteric coated probiotic.
In your case, still get your fast acting carbs postworkout, but I wouldn’t worry about eating starchy carbs at every single feeding. Check out Cy Willson’s article on Nutrition for Skinny Bastards.
For Supplements, outside of the digestive enzymes and probiotics, I’d invest in Surge and Metabolic Drive Complete. This will make getting all your calories in a bit less daunting.
-Whatever training program you wish to pursue, go at it with intensity.
Good luck, but luck won’t have anything to do with your success if you do the work.
I havn’t worked out in about a week because I sprained my wrist and I’ve put on 2-3 pounds in a week I think. I get 4000 calories and around 170-190g of protein a day right now.
And my squats are terrible which is why I’m not going to attempt the 20 rep squat routine because I won’t get anywhere with my little squats I don’t think.
[quote]michaelangelos wrote:
I havn’t worked out in about a week because I sprained my wrist and I’ve put on 2-3 pounds in a week I think. I get 4000 calories and around 170-190g of protein a day right now.
And my squats are terrible which is why I’m not going to attempt the 20 rep squat routine because I won’t get anywhere with my little squats I don’t think.[/quote]
Stop thinking - start listening. We are not spending our time to tell you what you want to hear. We’re trying to tell you what you NEED to hear. You are tiny and needs tons-o-calories. If you are putting on weight, then you are probably eating enough.
If you are not gaining weight or stop gaining weight, eat more. Don’t worry about eating healthy all the time. Make calories and protein your top concerns. Worry about fat and sugars to a lesser degree.
SQUATS ARE IMPORTANT. Just because you are weak at them does not give you an excuse to skip them. Squats and Deads are the two most important mass builders. PERIOD. Take the easy way out and you will always be small.
“Squats and Milk” is not called “some dairy with a couple exercises”. It’s based on doing SQUATS and drinking a GALLON of milk a day. That way you are getting some serious mass building exercise, a lot of protein and a lot of extra calories.
Here is another version of “Squats and Milk”. 20 Rep Squat Routine Muscle Building Workout
[quote]michaelangelos wrote:
I havn’t worked out in about a week because I sprained my wrist and I’ve put on 2-3 pounds in a week I think. I get 4000 calories and around 170-190g of protein a day right now.
And my squats are terrible which is why I’m not going to attempt the 20 rep squat routine because I won’t get anywhere with my little squats I don’t think.[/quote]
So go ahead and make your squats better. The sooner you get your squatting right, the sooner you can effectively utilize 20-rep squats.
[quote]michaelangelos wrote:
I havn’t worked out in about a week because I sprained my wrist[/quote]
I repeat: YOU CAN GET A GOOD LOWER-BODY WORKOUT WITH A SPRAINED WRIST.
Don’t even need to go to the damn gym. Just do single-leg squats and single-leg deadlifts with bodyweight, single-leg good mornings with a broomstick across your back, and maybe some walking lunges.
Good thing you’re finally gaining mass, though - you’ve apparently figured out how to eat.
[quote]4est wrote:
michaelangelos wrote:
I havn’t worked out in about a week because I sprained my wrist and I’ve put on 2-3 pounds in a week I think. I get 4000 calories and around 170-190g of protein a day right now.
And my squats are terrible which is why I’m not going to attempt the 20 rep squat routine because I won’t get anywhere with my little squats I don’t think.
Stop thinking - start listening. We are not spending our time to tell you what you want to hear. We’re trying to tell you what you NEED to hear. You are tiny and needs tons-o-calories. If you are putting on weight, then you are probably eating enough.
If you are not gaining weight or stop gaining weight, eat more. Don’t worry about eating healthy all the time. Make calories and protein your top concerns. Worry about fat and sugars to a lesser degree.
SQUATS ARE IMPORTANT. Just because you are weak at them does not give you an excuse to skip them. Squats and Deads are the two most important mass builders. PERIOD. Take the easy way out and you will always be small.
“Squats and Milk” is not called “some dairy with a couple exercises”. It’s based on doing SQUATS and drinking a GALLON of milk a day. That way you are getting some serious mass building exercise, a lot of protein and a lot of extra calories.
Here is another version of “Squats and Milk”. www.leehayward.com/squats.htm[/quote]
Are squats and deads both necessary, or is just doing one fine?
I read somewhere that for it to be effective you have to use 1.5 times your body weight or something, which I’m no where near that for squatting.
Almost nobody squats 1.5 times bodyweight the first time they lift. Build up to it and beyond.
Squats and deads are both important so don’t neglect either.
[quote]michaelangelos wrote:
<<< Are squats and deads both necessary, or is just doing one fine?
I read somewhere that for it to be effective you have to use 1.5 times your body weight or something, which I’m no where near that for squatting.[/quote]
Your first and biggest problem is between your ears buddy. I know you’re young, but until you stop talking about what you can’t do (I get full, can’t squat, can’t do that much weight) you are going nowhere in this game.
Where you are now the see-food thing probably wouldn’t hurt you for a while in my opinion though I understand where FightingTiger is coming from. You are growing naturally as a matter of going through puberty. That alone is going to chew up a ton of calories, nevermind trying to gain some muscle in addition to that.
Pick, something, ANYTHING, designed for beginners and do it for as long as it recommends at least. At this point what it is is not as important as you developing some sound habits of consistency, again in my opinion.
Seriously. Are you on any sort of ADHD medication?