Lean Body Mass. No Fat, Please.

I have been working out for about 9 months now. I started weight training and exercising mainly because my girlfriend had cheated on me and I wanted to improve my self. I also started to become stronger for football. 

I have met considerable success. I lost about 20 pounds of body fat and gained around 12 pounds of lean muscle, and I'm 15 years old. I also started to care more about nutrition. 

But my real interest in bodybuilding started in August. While at my local Barnes and Noble, I stumbled upon a book by Robert Kennedy called The Encyclopedia of Bodybuilding. In it, I found everything I wanted to know, from different strength training exercises to nutrition, from how the body works to some of the most famous physiques of all time. I was hooked.

What really caught my interest, however, was how Kennedy described the sport of bodybuilding. He said that the sport was all bout being the best you can be. After I had read that, football then seemed the most trivial thing to me. After all, football may be fun, but only a lucky few can play it for their entire life. Where as with bodybuilding, you can practice and compete until the day you die if you really wanted too! 

So, I'm here because I'm confused about several topics, and the biggest one being gaining muscle mass. 

My question is, how do i gain as much lean muscle mass as possible while gaining as little body fat as possible. Im 5'9 and about 144. My bodyfat percentage is probably around the 9 percent area, but i really don't know. 

shoot for a half a pound of weight gain a week, eat plenty of protein and clean foods, and make sure you are on a good lifting program.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I see. What about carbs?

Go Vikings!

Hey Bro,

You are still very young, so patience is going to be your best freind. Don't be dis-hearted if your not looking like Arnold after just a few months of training. You may not notice diffrences in changes but your buddys will and more importanly the ladys will.

Stick to basic movements. Bench Press, Squats, Chin Ups, Shoulder Press, Crunches, Dips.

If mass is what your looking for, move away from Isolation movements such as lat raises, leg curls, bicep curls. Your body is still young and your muscles will grow with those basic movements.

Eat plenty of Tuna, Chicken, Beef, Eggs, Oats, Rice, Potatoes, Fruit & Veg.

Supplement with Whey Protein & Fish Oil ONLY. I think your to young to consider creatine and all the other "overhyped" powders & pills.

Weight train 3-4 times a week and once again if mass is what your looking for stay away from CARDIO for 9-10 weeks. You may constribute a little bit of fat, but only for a short while until you start your stripping stage of training.

Get lots of sleep and drinks lots of WHOLECREAM MILK.
 
Hope that helps.

Eat as cleanly as possible.

V,
    You're the Clipart Photoshop GOD!

 

How much food should I be eating? And what about post-workout?

Go Vikings!

calculate your calorie intake using the stickied thread.



Post workout consume high GI carbs with protein, preferably whey

V,
    You're the Clipart Photoshop GOD!

 

Eat less carbohydrates. Do some cardio exercises. And follow a good workout program

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