Well, im not very known on this forum, but I have been awhile for about a year and read a TON.

This summer I decided I really wanted to get bigger (and deffintely stronger), the only hard part seems to be my diet. I'm about 16 years old, 5'7, 140 lb and not too sure but around 13-15% body fat. I'm pretty sure in order to gain mass I need somewhere around 2500-3000 calories. Only problem is I cant seem to eat enough foods that are healthy to get around that many calories. Hell, I dont even care if I gain too much more bodyfat, I just want to put on more lean muscle and add good strength. In my routines I basically try to have a balance of hypertrophy and strength. I have been working for about almost a year but pretty much without much knowledge. Heres my normal routines which I started this week. Im not quite sure what my maxes are, but im trying to pull of more weight every time while using good form.

Chest/Triceps/Shoulders

Flat Bench
3 sets of 6-8 reps

Incline Bench
3 sets of 6-8 reps

Overhead press
3 sets of 6-8

Dumbell Flys
3 sets of 8-12 reps

Triceps
Skull Crushers
3 sets of 8-12

Tricep Pulldowns? (Where you pull the rope down)
3 sets of 8

Legs

Squats
3-4 sets of 6-8 reps

Leg press
3 sets of 6-8 reps

Incline leg press
3 sets of 6-8 reps

Calf raises
3 sets of 8-12 reps

Biceps/back
 
Preacher curls
3 sets of 6-12

Hammer curls
3 sets of 6-12

Cable pulldown
3 sets of 6-12

Pullups/chinups
3 sets til failure



Well, thats my routine, pretty basic for now but Im going to try to add more excercises and any suggestions I get would be nice.

My diet is always the same in the mornings

7 am
4 chick fil-a nuggets 300 calories
Coke 130 calories

11 am
Slice of pizza 200 calories
Drink 80-130 calories

after that it switches up and is usually

3 pm
Hamburger 540 calories
Drink 80-130 calories

7pm
3-6oz Chicken Sandwich 100-200 calories (almost pure lean protein, 20g per 3oz)

That all adds up to about 1630 calories and Im having trouble thinking of what else to put in. I like to cheat every few days and get some fastfood, and have a 1-2 protein shakes but im still missing up calories. Its getting easier, but its taking a while since I was never a big or healthy eater (which probably explains my stomach, mostly flat but a little flabby). Basically, I eat alot of good protein (didnt list them all, but the chicken is my favorite), but of course I need to eat more and some more carbs.

Well, now im very serious about gaining lean mass and strength. One of my inspirations is a friend whos body/stats was pretty similiar to mine, he started working out at my age (2 years ago), fatter than me and I think a little weaker than me or about the same since his max bench was 150 lb. Now, 2 years later, he benches over 315 lb, and is very big and lean, basically a bodybuilder.

Im going to record any changes in my diet/routine/body here. I would love to hear any suggestions, specifically if my 2500-3000 calories is right for me to gain mass and if my routines are good.

ORIGINAL: StayCrunk



My diet is always the same in the mornings

7 am
4 chick fil-a nuggets 300 calories
Coke 130 calories

11 am
Slice of pizza 200 calories
Drink 80-130 calories

after that it switches up and is usually

3 pm
Hamburger 540 calories
Drink 80-130 calories

7pm
3-6oz Chicken Sandwich 100-200 calories (almost pure lean protein, 20g per 3oz)

That all adds up to about 1630 calories and Im having trouble thinking of what else to put in. I like to cheat every few days and get some fastfood, and have a 1-2 protein shakes but im still missing up calories. Its getting easier, but its taking a while since I was never a big or healthy eater (which probably explains my stomach, mostly flat but a little flabby). Basically, I eat alot of good protein (didnt list them all, but the chicken is my favorite), but of course I need to eat more and some more carbs.

lol you kidding?

Well, as I said, my diet was always crap and im slowly adjusting. Besides breakfast, I change up the other meals. About the fastfood thing, yeah I used to visit mickey ds for a little extra calories. What I would get is 3 plain hamburgers (little ones, not quarter pounders), 250 calories , 80 calories of fat, 12g of protein and 9g of carbs each burger which altogether is 750 cal, 240 fat cal, 36g protein and 37g of carbs in a meal. I know its not the most clean, but thats what I was eating.

ORIGINAL: RollingStone

ORIGINAL: StayCrunk



My diet is always the same in the mornings

7 am
4 chick fil-a nuggets 300 calories
Coke 130 calories

11 am
Slice of pizza 200 calories
Drink 80-130 calories

after that it switches up and is usually

3 pm
Hamburger 540 calories
Drink 80-130 calories

7pm
3-6oz Chicken Sandwich 100-200 calories (almost pure lean protein, 20g per 3oz)

That all adds up to about 1630 calories and Im having trouble thinking of what else to put in. I like to cheat every few days and get some fastfood, and have a 1-2 protein shakes but im still missing up calories. Its getting easier, but its taking a while since I was never a big or healthy eater (which probably explains my stomach, mostly flat but a little flabby). Basically, I eat alot of good protein (didnt list them all, but the chicken is my favorite), but of course I need to eat more and some more carbs.

lol you kidding?

Lol, I was gonna post the same thing after I saw the beginning.

First of all, check the grocery list at the top of nutrition. Get some HEALTHY food. I doubt those carbs you're getting are all complex carbs.

If it's a little flabby, you definitely wanna start eating MUCH cleaner. You can cheat every now and then, but you're gonna need to change the whole thing.

For instance, breakfast if you drink some milk, and eat yogurt (as a fruit source), you're looking at 320 (granted you eat a cup of oats or 2 package of instant oats)+150-170 from yogurt+120-150 from milk. That's already 600 calories and you only ate one meal for the day.

Maybe you'd wanna add a scoop of protein powder to that meal in your oats. That'd be 120 calories more, so 720 calories from your first meal already.

For your protein shakes:

1-2 scoops whey
1 small banana (can be big, but I like smaller for taste)
1 tbsp peanut butter
2 cups milk
1/2 cups oats

Lots of calories there and a tasty shake for preworkout.
After, I just have milk and 1 1/2 scoops of whey, but you could change out oats for cheerios and have the same thing (cheerios are fast acting carbs, but you'd want those post workout).

Anyway, I dunno what everyone else can suggest, but your diet needs a TON of work.

I know, I'm learning more everyday and am willing to make any changes neccassary that are beneficial to me. Its not til recently that I had even a good idea about dieting.
 
Thank you for that shake recipe btw.

When I first so the subject of this thread....I thought OH SH!T....THEY KNOW....LOL....HaHaHa!   That TEST BOOSTER IS REALLY WORKING! HaHaHa!

Haha, im just talking about getting bigger over the summer. Ive already cut out the fast food and raided my supermarket. My goal is pretty much to make a large noticable difference of my body in about 2-3 months (I know it wont be THAT huge) and gain some strength. Anyone mind looking over my routine and see if I need to change anything like reps or excercises?

Been eating pretty good so far, but havent been able to lift in a week, hopefully i can go tommorow.

Worked chest and tris friday, tried out incline dumbell press and liked it. Had lots of cardio the past 2 days because of baseball, need to eat a little more to make up for it.

Worked out chest and tris today, couldnt do the other muscles due to too much baseball the past week. Did have a very good workout today though, and ate protein like a monster. Saw my friend working out too, hes a beast and always has alot of good info. Overall, good day.

Well, sad to say, my workouts are gonna be on hold for a while. Just got back from a baseball tournament and now Im going on a 4 day vacation. Just hope I can atleast keep a good diet while im gone.

That cant be healthy...havin coke and fake chicken for breakfast. Hopefully you changed your diet by now. If not and you want to change start off by not drinking anymore soda and drinking a LOT of water a day. Then the rest you can find in forums. Liek you already found your breakfast in the post above.

Oh no, that was just for that week, my diet was already been adjusted a good while ago. Only problem now is me going on vacation with my family, so that will put a halt to my gains. I guess I should enjoy it though, ill just continue after I get back and see If theres anything I can do while im gone.

as mentioned, your diet is holding you back tremendously.    you'll "bulk up" and gain weight thru the summer if you continue the fast food pattern.  however.. it won't be the good king of bulk.  there's no nutrional value in fast food.

anyways.. you know what to do.  i would venture to say that 90% of your gains will come from your diet, and then 10% from your training.     now you see why we're all preaching the "good diet".

Well I just got back from vacation, hope to hit the weights again pretty soon! And again, my diet was adjusted so I dont think that will be much of the problem.