Bulkin up 20-30 Pounds?

[victor]

k let me describe myself.

14 yrs old 1 mo till 15
9th grade
5'3
105 pounds
working out since nov. for lacrosse
have huge forearms now and i think i gained 20 pounds since nov or from last year at least

need my pecs to grow bigger so i can fit into my shirts better and be confident w/myself
can bench max 70-80
incline(military press) maybe around 50

need a good physique but also very strong for lacrosse...
i have 2 boxes of whey protein that tastes like shit + a bottle of it from trader joes
some creatine that i accidently overdosed on ( took 30 grams a day for a week penis hurt alot and i thought i had a kidney stone)
starting on creatine again on monday i work out 3 times a week, monday wednesday thursday and tuesday and thursday is my agility.

can anyone help me formulate a routine or a diet? i'm eating alot ever since i lifted....maybe about 2 slices of pizza for lunch, chips, fries, drink anything i can eat still really skinny, like literally my waist looks like a girls. if u can picture that although its starting to fill in. kinda looks like ) . (
my goal is to be 130 so i'm at least heavier than some of the girls i meet and i dont seem weak

[Volt]

Feb 21, 2010 0:53:47 GMT -5 victor said:

k let me describe myself.

14 yrs old 1 mo till 15
9th grade
5'3
105 pounds
working out since nov. for lacrosse
have huge forearms now and i think i gained 20 pounds since nov or from last year at least

At least you're gaining something...

need my pecs to grow bigger so i can fit into my shirts better and be confident w/myself
can bench max 70-80
incline(military press) maybe around 50

You know how to get bigger pecs... go to work stop being lazy.

need a good physique but also very strong for lacrosse...
i have 2 boxes of whey protein that tastes like shit + a bottle of it from trader joes
some creatine that i accidently overdosed on ( took 30 grams a day for a week penis hurt alot and i thought i had a kidney stone)
starting on creatine again on monday i work out 3 times a week,

I'm at 130 and my maintenance dose of creatine is under 5g/day. You don't want more than that either. For loading, try 1/2 teaspoon with each meal for 4 days then maintenance of no more than 1 teaspoon a day.

monday wednesday thursday and tuesday and thursday is my agility.

can anyone help me formulate a routine or a diet? i'm eating alot ever since i lifted....maybe about 2 slices of pizza for lunch, chips, fries, drink anything i can eat still really skinny, like literally my waist looks like a girls. if u can picture that although its starting to fill in. kinda looks like ) . (
my goal is to be 130 so i'm at least heavier than some of the girls i meet and i dont seem weak

That's not a lot of food. The way to gain weight is to consume a surplus of calories. The amount of energy you spend (number of calories needed) is related to the amount of work you do. If you work out a shitload, you need to eat more than a shitload of food to gain weight.

Diet is easy to plan, but hard to execute. Rules of thumb:

You should never feel hungry
Fats you consume should be liquid at room temperature (unsaturated)
You should eat until slight discomfort whenever you have the chance
You should not lose weight week-to-week if you're weighing under controlled conditions (in the morning after you pee, for example)... if you are losing weight or not gaining more than a few tenths of a pound, you should eat more.

Drink a lot of milk. A couple gallons of 1% a week will turn you into a he-beast with proper workouts.

Workout plans are easy and fun. Get a partner and facilities with adequate equipment and google Rippetoe's Starting Strength or DeFranco's Westside for Skinny Bastards.

Sleep enough. Stay hydrated when using the creatine. Protein works as a snack and after your workout, though I would personally recommend a weight gainer, such as Monster Mass. At 130 lbs, I can take 3 scoops without taking a loose protein shit which means I'm absorbing everything. www.bodybuilding.com/store/cs/monstermass.html
Chocolate is delicious.

Your body is still changing due to puberty, which does all kinds of weird shit. Don't be alarmed if you don't see yourself getting bigger, as long as you get stronger and you're gaining weight.

Feel free to hit me up if you need anything else.


EDIT: If your drinks are nasty and lumpy, get a blender bottle from your local vitamin store. If you need more creatine, go for micronized because it stays suspended in your drink better.

[victor]

You know how to get bigger pecs... go to work stop being lazy.

i am already on work on that since 2 weeks ago but no gain yet

[Calli]

Feb 22, 2010 21:46:50 GMT -5 victor said:

You know how to get bigger pecs... go to work stop being lazy.

i am already on work on that since 2 weeks ago but no gain yet

Building muscle takes time. Sort out a good training schedule and diet and be patient. Try taking photos once a month and then comparing them to track your progress, as well as keeping a diary of how much you can lift.

[guido sensation]

to gain size and power in yourr pecs do bench obviously but dont do sets of 10 or12 like most people will tell you, do 3 sets of 8,6,4 or 6,4,2 that will put on size and power. also make sure you are eating enough and eating the right stuff because if you are lacking either of those you wont make the gains you want

[victor]

Feb 23, 2010 15:48:08 GMT -5 guido sensation said:

to gain size and power in yourr pecs do bench obviously but dont do sets of 10 or12 like most people will tell you, do 3 sets of 8,6,4 or 6,4,2 that will put on size and power. also make sure you are eating enough and eating the right stuff because if you are lacking either of those you wont make the gains you want

oh. i bench all the time but i always do it in sets of ten. like i don't fluctuate between the reps if thats what you mean by 8,6,4

[guido sensation]

ya if you want power and size 8,6,4 is good but its always good to mix in a few days a month where you do higher rep sets and a few where you do even lower reps. just make sure you keep mixing it up so ur muscles dont adapt. trust me on this one i added 25 lbs to my max in the last two months:)

[breakfast]

Learn to squat and deadlift. Nothing will help you more than those exercises.
If I were you I would HIGHLY recommend doing either Stronglift's 5x5 or Rippetoe's 3x5 (also known as "Starting Strength"). Check it out here:
stronglifts.com/stronglifts-5x5-vs-rippetoe-3x5-starting-strength/

[Volt]

Go Starting Strength, and get or torrent the book. It's very clear and worth the read as far as technique. The best thing to remember for squats and DL's is to stick your butt out EXACTLY LIKE YOU WERE GOING TO SIT DOWN ON A COUCH. For people who don't squat and dead much it's the number one technical error. You should be pushing through your heels, and able to wiggle your toes.


Also, you shouldn't be benching "all the time." If you are, you need to up your intensity and scale back on your volume because you need to let your muscles recover, and give them something from which to recover.


Victor, make sure you read my first post. Don't miss anything or get sidetracked, it's important shit.

[victor]

aighty, i'mma try creatine before and protein after. lets see how this goes, and i'm going to try cleaning, squatting, but idk what a dead lift is

[guido sensation]

deadlift is basically just the part of squat where you stand up. you start eith the bar on the ground and put it back down between each rep

[dirtybird58]

Back a few months ago, I was in your same situation, when i got vince's program. Long story short, it works. I recommend it to anyone because it tells you EXACTLY what to do, or how to construct your program yourself.

-Jeremy
tinyurl.com/yfnsmse