Am i doing the right thing? Muscle development

[Rawrgasm]

Alright ill start off with a few things

-Im almost 15
-I dont mind that im a little too young, my dad was a bodybuilder and encourages it
-Im really keen

This is my plan of eating and diet.

Breakfast:
2 White eggs
1 250ML Protien shake

Snack(11Am)
muesli bar
Small pack of chips

Lunch:
Usually 4 savoury cracker biscuits with butter

Dinner:
Usually
Either Pasta
OR
Decent sized schnitzel
OR
Decent sized steak


This is the exercise i do.
6KG Weight
-Monday to Friday 20mins Bike riding
-Monday to Friday 30mins walking to school
-Weight
x3 sets of 6 arm curls
x3 sets of 6 where you stand upwards with your arm by your side and pull the weight up to a 90 degree angle (To the side)
x3 sets of 6 when you hold the weight infront of you knuckled down and pull it up straight to a 90 degree angle

and after a workout i have a 250ml protien shake

i have been doing this for about 4 weeks and have seen a pretty good inprovement with my arm size..

But i have a few questions..

-am i doing the right muscle workouts? and what more could i do?
-how can i fix my diet. because i think its not bad but it could be fixed..


Thanks for any contribution

[TaNei]

I think your diet it is fine! Don't forget if you take too much proteins without exercising can be bad.

I would advise sometimes changing the bike with running, it will make you help increase your lungs volume, consequently your chest, it makes nicer.

And I think you can make more exercises for legs, to avoid big arms and thin legs.

Good Luck!

[HAWAiiAN 808]

before i continue with trying to help you, i will need some of the basic information. How much do you weigh, body fat percentage, basic workout regime, and what kind of protein you are taking.

By the looks of you're profile picture, you look about 120-150lbs. If thats the case and you are serious about lifting and getting big, you might have to change that meal plan. If you are looking to put on some big mass, 2 eggs in the morning with a protein shake isnt gonna cut it.

When i'm doing a serious bulk, usually before my football season or mma training season starts, i'm usually doing 4 eggs in the morning, toasted biscuit with butter, 1 banana, and a protein shake, just for my breakfast. Then during school before lunch, i usually eat a cup of strawberry yogurt with a granola bar smashed inside, a small dose of my pre-workout supplement with my water to get my body into a more focused mode, and about a small ziplock bag of grapes. Then during lunch, i usually try to eat something to get my appetite moving along like 2 baked chicken breasts in pasta sauce and cheese, 1 cup of rice, and a small salad with low fat dressing. Then after school before i lift, i eat really light, but i usually just eat some peanuts, or celery with peanut butter. Then right before i lift, i take a full dose of my PWS, then after i'm done working out and heading home, i drink a protein shake in the truck so my body is a little bit full when i get home to eat.

Sorry if this is confusing, but it is kinda rushed. The most basic thing to remember is that if you are serious about working out and getting big, you also need to start pounding some food because depending on how hard you workout and how long, you could lose anywhere between
400-1200 calories on a single day of doing your workout. When it was the first friday of our football season, everyone needed to max out on benching. That day, with doing drills, running my 40, maxing out, and doing legs, i probably lost close to 1700 calories, which was a lot knowing that i only ate about 3500 calories that day. I have been on a serious meal plan for the past 6 weeks preparing for my football season, so my mom knows exactly what i need to eat to stay at my peak performance and to not make me feel bloated while i lift.

[Rawrgasm]

before i continue with trying to help you, i will need some of the basic information. How much do you weigh, body fat percentage, basic workout regime, and what kind of protein you are taking.

By the looks of you're profile picture, you look about 120-150lbs. If thats the case and you are serious about lifting and getting big, you might have to change that meal plan. If you are looking to put on some big mass, 2 eggs in the morning with a protein shake isnt gonna cut it.

When i'm doing a serious bulk, usually before my football season or mma training season starts, i'm usually doing 4 eggs in the morning, toasted biscuit with butter, 1 banana, and a protein shake, just for my breakfast. Then during school before lunch, i usually eat a cup of strawberry yogurt with a granola bar smashed inside, a small dose of my pre-workout supplement with my water to get my body into a more focused mode, and about a small ziplock bag of grapes. Then during lunch, i usually try to eat something to get my appetite moving along like 2 baked chicken breasts in pasta sauce and cheese, 1 cup of rice, and a small salad with low fat dressing. Then after school before i lift, i eat really light, but i usually just eat some peanuts, or celery with peanut butter. Then right before i lift, i take a full dose of my PWS, then after i'm done working out and heading home, i drink a protein shake in the truck so my body is a little bit full when i get home to eat.

Sorry if this is confusing, but it is kinda rushed. The most basic thing to remember is that if you are serious about working out and getting big, you also need to start pounding some food because depending on how hard you workout and how long, you could lose anywhere between
400-1200 calories on a single day of doing your workout. When it was the first friday of our football season, everyone needed to max out on benching. That day, with doing drills, running my 40, maxing out, and doing legs, i probably lost close to 1700 calories, which was a lot knowing that i only ate about 3500 calories that day. I have been on a serious meal plan for the past 6 weeks preparing for my football season, so my mom knows exactly what i need to eat to stay at my peak performance and to not make me feel bloated while i lift.


Alright thanks, so like you said i think i need to start eating more, and what should i be doing with my weight? im not sure if im doing the correct stuff?

[HAWAiiAN 808]

Alright thanks, so like you said i think i need to start eating more, and what should i be doing with my weight? im not sure if im doing the correct stuff?

well, it all depends on how much you weigh now. If you weigh 125lbs, and you want to bulk up to say 140lbs, you will need to eat about 5-6 good meals a day just to keep up with the calories you are going to lose when you workout. But thats only if you want to gain a lot of weight and muscle. If you are looking to just gain a few pounds, but mostly muscle, you will still need to eat, but probably not 5-6 meals. If anything, maybe 3-4 meals and some snacks throughout the day should be good if your not looking to gain a lot of weight.

[Rawrgasm]

well, it all depends on how much you weigh now. If you weigh 125lbs, and you want to bulk up to say 140lbs, you will need to eat about 5-6 good meals a day just to keep up with the calories you are going to lose when you workout. But thats only if you want to gain a lot of weight and muscle. If you are looking to just gain a few pounds, but mostly muscle, you will still need to eat, but probably not 5-6 meals. If anything, maybe 3-4 meals and some snacks throughout the day should be good if your not looking to gain a lot of weight.

alright what im going to do is going to try to bulk up to around 120/125lbs at the moment i weight 110lbs, and i want to try and get to that level by the end of the year, so im in shape for the australian summer.

Do you think you could like make me a plan, of what i should eat and what to be exercising on what day and how ect.

thanks for all your help man, you seem to know a lot about fitness.

i appreciate it all.

[Apollo.]

You coul maybe do with more protein and calories in your diet but it seems pretty good, try doing more compound lifts like squats, bench press, deadlift. But really dude your lucky your dad was a body builder he will be able to give the best advice ask him for some tips

[Rawrgasm]

You coul maybe do with more protein and calories in your diet but it seems pretty good, try doing more compound lifts like squats, bench press, deadlift. But really dude your lucky your dad was a body builder he will be able to give the best advice ask him for some tips



Alright, thanks for your input nick :)

[Brokeandbetrayed]

Hey if your trying to bulk up just focus on protien, also here's a website with TONS of Workout info, shapefit.com (mods if it is against the rules to post websites just let me know and I will take it down ASAP)

[HAWAiiAN 808]

oh, and another thing. You're body can only take in 22 grams of protein a day. So even if you go try to bulk up really heavy and take in 40 grams of protein, all of that excess protein will have gone to waste when you take a shit.

[Rawrgasm]

oh, and another thing. You're body can only take in 22 grams of protein a day. So even if you go try to bulk up really heavy and take in 40 grams of protein, all of that excess protein will have gone to waste when you take a shit.

alright thanks

[Apollo.]

oh, and another thing. You're body can only take in 22 grams of protein a day. So even if you go try to bulk up really heavy and take in 40 grams of protein, all of that excess protein will have gone to waste when you take a shit.

It's actually 30 grams per meal is the common figure, that's over 5-6 meals a day. Most bodybuilders aim for 1 gram of protein per pound of body weight(2.2 grams per kg) all you need to do is make sure you spread the protein out over the day for example you eat 100 grams for breakfast and 50 for lunch you will lose 90 of that so spread it between all 5-6 meals. Try a diet of 40% high protein food 40% high carbs food and 20% high fat food(not junk food try nuts and stuff). Also try and not work out for more than 1.5 hours your body enters a catabolic state and starts breaking down the muscles you aren't working on because you don't have enough protein left in your body. Sorry for the long boring reply lol

[AppealToReason]

oh, and another thing. You're body can only take in 22 grams of protein a day. So even if you go try to bulk up really heavy and take in 40 grams of protein, all of that excess protein will have gone to waste when you take a shit.

22g a day?
Links?

[HAWAiiAN 808]

22g a day?
Links?

Sorry, nik replied with the more correct number. But a few years ago when i was just getting into serious lifting and my football, my training coach always taught us that your body can only consume a max of 25 grams before you start crapping out the excess.