14 year old needs help!! anyone?

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BBall24
Can anyone help me? I am a 6'1 144 pound 14 year old boy. I am currenty in the 8th grade and some people have told me that i am way to skinny for my height. I want to put on some mass and weight for the beginning of next year because i am going to be playing highschool varsity basketball as a 9th grader. I was wondering if anyone had any weight lifting or diet plans that could guide me some where? I am really geting frustrated. Can anyone help me?  

19 Jan 2005 05:20

Smallguy
hey bro read tihs thread if you have any questions afterwards let me know

http://www.bbforums.com/showthread.php?t=1559  

19 Jan 2005 05:30
gymphreak
let me be honest with you......

your young...so i dont advise you to get into any overly complicated routines....To pack on size? the answer is simple.....eat, eat and eat more food...food is the most anabolic agent out there that will pack on muscle mass...

Do a routine like this,...
mon/thurs - chest/shoulders/triceps
wed - legs
tues/friday - back/biceps.

pick two exercises per muuscle group and do 3 sets (with one or two warmup sets before so) with about 7-12 reps each set  

19 Jan 2005 05:56
Smallguy
bump for GP the man is right keep it simple nad tou will grow.

Smallguy  

19 Jan 2005 06:52
BBall24
So with that plan and a nice diet i will put some mass on? Thanks guys  

19 Jan 2005 13:42
BBall24
So do you have any good lifts that i could do for this plan? examples?  

19 Jan 2005 13:45
gymphreak
[QUOTE=BBall24]So do you have any good lifts that i could do for this plan? examples?[/QUOTE]

mon/thurs - chest/shoulders/triceps
Flat bench press
Incline Bench press
Shoulder presses or Millitary presses
Upright rows
skullcrushers
Rope extensions
Shrugs

wed - legs
Squats
Leg press
Ham curls or Lunges (preferably lunges)

tues/friday - back/biceps.
wide grip chinups or lat pulldowns
Tbar rows or barbell rows
Barbell curls
Preacher curls

Do one warmup set, and then three work sets with about 6-12 reps  

19 Jan 2005 19:53
BBall24
thanks alot, so this workout routine and eating lots of good food with help me put on some mass?  

19 Jan 2005 23:53
BBall24
Do you guys have any idea what i should eat before and after a workout? I hear alot of this HIGH GI? Do you guys have any ideas for me? Any diet plan you can help me with?  

19 Jan 2005 23:57
antihero
[QUOTE]wed - legs
Squats
Leg press
Ham curls
[/QUOTE]

wouldnt SLDL's be better than ham curls...  

19 Jan 2005 23:57
gymphreak
well, since hes starting out, i dont want him to be screwing up his back....if anything, he should be doing lunges....
His form would be way off with Deads, SLDL's and GM's....unless he has a truly knowledgeable training partner that can show him the ropes....other than that, he should just stick to the basic stuff..  

19 Jan 2005 23:59
gymphreak
[QUOTE=BBall24]Do you guys have any idea what i should eat before and after a workout? I hear alot of this HIGH GI? Do you guys have any ideas for me? Any diet plan you can help me with?[/QUOTE]


As diet goes, try to get in a meal every two hours. Preworkout, have a nice protein shake and a meal no less than a hour before a workout, as your stomach will be full and if you lift too much, you can irritate your stomach and puke. ive had that happen to me many times on leg day lol.

after your workout, drink another protein shake, with some dextrose in it. I usually just eat some sweet tarts for dextrose.

As for what to eat, just eat 5-6 good whole meals per day, and dont be afraid to put on some bodyfat....this will help you put on weight! it can be shed anytime in the future, so all is best  

20 Jan 2005 00:04
BBall24
thanks  

20 Jan 2005 00:08
gymphreak
no prob....good luck  

20 Jan 2005 00:09
BBall24
im going to go train my back and bicep routine right now that you gave me  

20 Jan 2005 00:10
gymphreak
haha go for it....let us know how ya feel...  

20 Jan 2005 00:10
BBall24
alright i will. later  

20 Jan 2005 00:13
BBall24
yesterday after completing my back routine i felt great. Thanks guys  

20 Jan 2005 13:43
gymphreak
good to hear...just make sure you somewhat know what u lifted the previous week, so that way you know you are progressing  

20 Jan 2005 17:33
BBall24
ok, i was wondering if you had any idea how many calories i should be geting. P/F/C?
I am 6'1 `144 pounds and 14 years old. Have any suggestions?  

21 Jan 2005 06:40
gymphreak
eat as much as you can really....the only thing id say you need to really know is get at least 1.5 gram of protein per pound of bodyweight....so since you are 144lbs, get minimum 220grams of protein per day....get some protein powder or weight gainer powder from the nutrition store....and eat lots of food during the day  

21 Jan 2005 07:05
BBall24
alright sounds good  

21 Jan 2005 07:15
BBall24
this is what i usually eat in a day: 1 cup oats, cereal (all bran) 3 protein shakes, 2 tuna sandwhiches, salad, fish or some sort of meat, Should i be eating more?  

21 Jan 2005 07:17
gymphreak
yes.....
eat one good morning breakfast, a mid morning snack, lunch, two afternoon snacks, preworkout snack and shake, postworkout shake, dinner, night snack, bedtime shake

snacks -- eat things like meat sandwiches, fruit, granola bars, protein bars, MRP bars, etc...you get the idea.. also throw in a shake or two in the snack regimes  

21 Jan 2005 07:26
Smallguy
yes bro eat an eat and eat if your gaining over 2lbs a week u'll be gianing a bit of fat but I don't thnk you'll have to worry about getting really fat.  

21 Jan 2005 07:54
antihero
2lbs a week is a good rate...  

22 Jan 2005 01:50
gymphreak
i agree  

22 Jan 2005 02:15
Smallguy
yes 2lbs a week is all u want to gain if u gain more u will gain more fat which is something bodybuilders want/need to minimize  

22 Jan 2005 20:48

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