15 years old, need guidance

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ajr
okay im at the point where i am desperate for a day to day plan that will get me big. heres what im working with:

15 years old
5 foot 9 inches
115 pds :confused:
No genetic evidence of inability to gain weight on either side of my family. From pictures ive seen, my dad was OVERWEIGHT as a kid.

I dont eat much, and when i do eat it usually ends up being crap. Im willing to stop all that, i just need some help.

First of all, I would really appreciate it if someone would give an appropriate diet plan for my given age, weight, and height. All I keep hearing is youve got to eat protein, and eat this, eat that. Its just all really confusing. I could use a breakdown that includes how many grams per day of each type of food.

FYI: I run 1 mile every few days and i just recently got off cross country, in which i ran 4.5-6.0 miles each day.

I would also like to know what kind of workouts i can do in my families home gym. It really just consists of a bench press and dumbbells, nothing special. As most of you probably realize, it can be embarassing to work out at my highschool for obvious reasons. I dont mind doing pushups and situps, although ive heard they take very long for results to develop, and when they do, they arent too great. Im really willing to do anything, I just need proper guidance. I want to do this with food and a good routine, no supplements please.

Thanks in Advance,
Aaron.  

19 Nov 2004 02:58

jcvaughn26
Well at your age you still have time to grow first off. Second for your diet if you want to get big I'd eat every thing I possibly could that is healthy. For protien it should be 1.5-2g per lb of body weight, good sources of protein are chicken, tuna, red meats, and peanuts/ peanut butter (natural). You should eat about every 3 hrs if possible. It's pretty hard to gain alot of weight when you are running that much. I was a track athlete and a 3 sport athlete I hardly gained any weight until after high school then I gained 30lbs in a year with very little working out and most of that was muscle only gained 1% bf. You would think that first year of college with my Friday night extra coricrial activities it would have been mostly fat. :D

Working out... don't give me this it's sort of embarassing to workout at the gym. That's bull shit, you're not training your ego you're training your muscle and everyone starts somewhere. If you have time to utilize a full gym such as your school use it. If you are limited to a home gym you will still be able to get a good workout in. First off train your whole body don't do the novice thing and only work your upper body do the legs. Since you are just starting to lift I would suggest a full body workout something like this...........

chest press, lat pulldown (bent over row if at home), low row, military press DB or BB, squats and lunges, alt dumbell curls, tricep extentions, 45 degree back ext and abs, calves and forearms wouldn't be a bad thing to throw in there either. 1-3 sets 10 reps on most those lifts

after you feel comfortable you could switch to a different program were you only work 1 or 2 muscle groups a day.

That's just my take on things. I am sure people have varying opinions. Hopefully you'll get to hear some.  

19 Nov 2004 05:02
Storm
Keep it basic as above and if you start askin how to get or take gear I will ban your ass as soon as I see it..Takes years of work to get there so put on your big boy boots and learn how to grow into them like a true man should..The punk way out is how you get banned so learn that kow and be respected later for it in life...Storm  

19 Nov 2004 05:20
antihero
ive gotta agree with these guys, roids are difinetly the wrong thing. just start off basic, and you will grow. worry about all the little things later  

19 Nov 2004 06:44
ajr
Thanks alot guys. I really appreciate it. Hopefully I will start to see the results of my new diet fairly soon.

Unfortunately I have few options for breakfast and lunch becuase im at school. What do you guys think of scrambled eggs/oatmeal for breakfast and a ham/turkey with lettuce sandwich for lunch? Thats pretty much the only healthy food available at my school. Otherwise its KFC/McDonalds style food.  

19 Nov 2004 22:28
antihero
eggs & oatmeal for breakfast is great....
turkey & ham are great too...

id eat those, and lots of it  

20 Nov 2004 06:48
jcvaughn26
have to disagree eggs and oatmeal suck, but are good health wise I eat them about every day for breakfast. God I hate eggs and oatmeal. :banghead: :D  

21 Nov 2004 22:02
morrigu667
look dont listen to that 1pd of protein for you weight shit i only have 2 scoops of protein powder and i still gain u can too otherwise its just a waste of money nothing worse than wasting protein powder especially when u spill 2 litres of it all over your girlfriends carpet im still bruised.  

03 Dec 2004 14:54
jcvaughn26
[QUOTE=morrigu667]look dont listen to that 1pd of protein for you weight shit i only have 2 scoops of protein powder and i still gain u can too otherwise its just a waste of money nothing worse than wasting protein powder especially when u spill 2 litres of it all over your girlfriends carpet im still bruised.[/QUOTE]


If you were refering to my post. I am sure you take in more protein then just those scoops you take such as in food. I was merely saying that it is best to take in that amount of protein.  

03 Dec 2004 22:29
morrigu667
yeah u are right about that but i dont always have alot of protein rish foods mainly because meat costs so much here in australia its cheaper for me to buy protein supplements i go through 2 kgs a fortnight and i weigh 324pounds  

04 Dec 2004 07:43
shortz
[QUOTE=morrigu667]yeah u are right about that but i dont always have alot of protein rish foods mainly because meat costs so much here in australia its cheaper for me to buy protein supplements i go through 2 kgs a fortnight and i weigh 324pounds[/QUOTE]

A natural weighing 324lbs. If you are shorter than 6'5'' then you must be a fat ass. Please, dont talk about "real" bbers on the board then say shit like this. You are an idiot and your diet must not be working for you, so pease refrain from giving diet advice.  

05 Dec 2004 08:34
morrigu667
yeah you are right i am 6ft5 barely u might know me from before
6ft5
19 now lol im old
59inch chest lost the fat around it
64inch shoulders
19inch left arm 20 right arm im working on evening them out
324pounds aiming for 350pounds then cut back the fat 17%bodyfat took me months of taking butter and suger out of my diet to get like that
working out for 11 months now competing in comp in 6 months lol hopefully my arms will be a little bigger and believe me shotz im far superior to your piss ant body get off the roids so we can see the real you cause i bet your not even close to me and im fking nartural LOL LOL LOL man ive already got an adrenaline rush knowing im only natural man not even arnold got these type of gains in less than year. :fu: :fu: :fu:  

05 Dec 2004 09:31
Storm
[QUOTE=morrigu667]yeah you are right i am 6ft5 barely u might know me from before
6ft5
19 now lol im old
59inch chest lost the fat around it
64inch shoulders
19inch left arm 20 right arm im working on evening them out
324pounds aiming for 350pounds then cut back the fat 17%bodyfat took me months of taking butter and suger out of my diet to get like that
working out for 11 months now competing in comp in 6 months lol hopefully my arms will be a little bigger and believe me shotz im far superior to your piss ant body get off the roids so we can see the real you cause i bet your not even close to me and im fking nartural LOL LOL LOL man ive already got an adrenaline rush knowing im only natural man not even arnold got these type of gains in less than year. :fu: :fu: :fu:[/QUOTE]



Well you know what they say you are what you eat and it is obvious your are a fat tub of lard with no pics to prove it..I am sure you are 10x worse then you say so we all wait baited breath to look opon the horror you call O natual'...Oh and at 19yrs I dare to say you won't make it to 30...Hey when you break a bone does gravy our out?? Just wondering seems like you got alot a lard runnin through those hoses you call veins...Fatty  

06 Dec 2004 09:34
morrigu667
I like huge penises in my mouth!! :thumbs:  

11 Dec 2004 13:17
jcvaughn26
Don't know what it said but thanks Shortz made me laugh. :D  

11 Dec 2004 22:19
morrigu667
only if they say the love me  

12 Dec 2004 12:37
antihero
[QUOTE=morrigu667]yeah you are right i am 6ft5 barely u might know me from before
6ft5
19 now lol im old
59inch chest lost the fat around it
64inch shoulders
19inch left arm 20 right arm im working on evening them out
324pounds aiming for 350pounds then cut back the fat 17%bodyfat took me months of taking butter and suger out of my diet to get like that
working out for 11 months now competing in comp in 6 months lol hopefully my arms will be a little bigger and believe me shotz im far superior to your piss ant body get off the roids so we can see the real you cause i bet your not even close to me and im fking nartural LOL LOL LOL man ive already got an adrenaline rush knowing im only natural man not even arnold got these type of gains in less than year. :fu: :fu: :fu:[/QUOTE]

[IMG]http://home.zonnet.nl/forum_spam2/user_related/stfu/images/0413.jpg[/IMG]  

12 Dec 2004 19:43
morrigu667
Okay guys I am sorry here is the pic you all so badly want to see..Now just keep in mind I have just carbed up...  

13 Dec 2004 07:30

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