Sam|Stop Lying Posted April 19, 2011 Posted April 19, 2011 So pretty much, I've gotten tired of being a lazy piece of shit. It's not that I'm fat, it's actually the exact opposite and I'm looking to gain weight. I'm currently, 15 Years old 6 foot 132 lbs. Looking to gain weight/muscle for football. Other then to gain weight, I really want to gain upper body muscle, and get some ab workouts in. I'm completely open for suggestions, helpful comments, and encouragement. I have a bench press and a bunch of weights, other than that idk what to do, how many reps? how much weight? how much should i BE ABLE to bench? what should i be eating? how much protein/carbs/fat? pushups/situps/crunches? What should I do for abs? How many per day/how long? Thanks for anyone who helps, will be posting pics/updates later along maybe...
Env Posted April 19, 2011 Posted April 19, 2011 Get some meat on those bones. Maybe 3000 calories/day? EAT EAT EAT. Btw, take that shit out of your avatar. It's just embarrassing.
Sam|Stop Lying Posted April 19, 2011 Author Posted April 19, 2011 Get some meat on those bones. Maybe 3000 calories/day? EAT EAT EAT. Btw, take that shit out of your avatar. It's just embarrassing. Lulll, and I get more than 3000 calories a day, my metabolism is just annoying and I'm really active, so I don't think just eating is enough.
Mike (0BR) Posted April 19, 2011 Posted April 19, 2011 Football requires A LOT of lower body strength. Look in the stickied topics for I Meleed I's starting strength. That will give you a good base. Aim for around 3000-4000 calories a day to put on some weight as well.
Kofte Posted April 20, 2011 Posted April 20, 2011 I used this SS when I started: http://forum.bodybuilding.com/showthread.php?t=131379243 Answering your questions: how many reps? Look at the SS details what to do how much weight? ^ how much should i BE ABLE to bench? Everyone benches different base it on your own body, dont sacrifice form to try and show off what should i be eating? Find out your daily calorie needs and then add an additional 500 calories for a surplus. how much protein/carbs/fat? 45% carbs, 35% protein and 20% fats pushups/situps/crunches? What should I do for abs? Hanging Leg Raises and Planks How many per day/how long? Follow the workout and once you are ready to move on follow a split routine (IMO)
Sam|Stop Lying Posted April 20, 2011 Author Posted April 20, 2011 I used this SS when I started: http://forum.bodybuilding.com/showthread.php?t=131379243 Answering your questions: how many reps? Look at the SS details what to do how much weight? ^ how much should i BE ABLE to bench? Everyone benches different base it on your own body, dont sacrifice form to try and show off what should i be eating? Find out your daily calorie needs and then add an additional 500 calories for a surplus. how much protein/carbs/fat? 45% carbs, 35% protein and 20% fats pushups/situps/crunches? What should I do for abs? Hanging Leg Raises and Planks How many per day/how long? Follow the workout and once you are ready to move on follow a split routine (IMO) Thanks bro, this is just what I needed.
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