I turned 15 in April and Ive been lifting reguraly now for about 1 month and a half compared to 3-6 months earlier more of going and lifting not really knowing what I was doing.
Any way when I started lifting reguraly my bench was at 125 lbs. Now (month and a half later) it is at 155. And most of my other major lifts have improved just like my bench.
Stats:
My wieght: 135
My hieght: 5’7"
Bench: 155
Squat: 195
Hexbar dead lift: 245
Power Clean: 125
Body Fat %: ?
I was trying to figure how many calories a day I should be taking in and how to get that amount of calories.
Also, I wanted to know the best suppliments to take. Of course I do the Protien shakes and I was looking into getting Fish oil and glutamine.
I also want to know the best way to cut down body fat. As I dont know my Body fat % I know its higher Than it should be.
I hope to gain about 10 lbs of muscle in 3 months.
Calm down there dude. Sometimes it takes a while for your post to show up on the forum.
If you’re 135 lbs, your BF% is unimportant. You need to grow!
As far as dietary advice, here’s some from Dan John, an infrequent T-Nation contributor:
[quote] Dan John wrote:
My universal short list for all dieting advice: 1. Eat protein at every meal. 2. Eat fiber at every meal. 3. Take fish oil capsules. 4. Drink a lot of water. 5. Never miss breakfast. Yep, beginner stuff. But which of the rules do you break every day? Take a few honest weeks of following the basics of diet and you might be amazed at your results.[/quote]
The only thing I’d add is that for growing, try and take in BFx20 in calories. For you, that would be 2700 each day. You may need even more than this, but it’s a good start.
Your lifts look pretty good for your weight. Keep eating and lifting and they should keep improving.
Good luck! Keep posting your questions and results.
