How to gain weight/muscle the healthy way.

[ThatOneKidMongo]

So i dont know if this is the right spot to ask this, But hopfully its ok. I just turned 17, Weight about 130 and about 15 pounds under weight. Was wondering if anyone could give me some tips to gain weight? But also i would like some muscle :D Not trying to be all crazy about it, Just want a little somethin somethin :P

So think anyone could give me some tips? Thanks.

[BigDaddyKane]

Hey, Do u have access to a gym?
If yes then go and sign up with them.
First thing u need to know: The three most important factors about gaining weight is Food, Sleep, and Training. If one gets knocked out, it's not gonna work.

Eat 3-4000 calories per day, http://www.livestrong.com has a great calorie counter which helps very much. Many people (including me) think their eating enough but when they check its barely enough. After using this website i've gained 2lbs of muscle A WEEK.

Drink LOTS of milk, if u dont like the flavor get some nesquik or something similar.
I drink up to 2 liters a day. 700 ml's when i wake up, 700 midday, 700 after gym. U can gradually increase the amount until u can stomach it.

Eat tuna, lean meats, chicken breasts for Protein, u need 130-200 grams of protein per day.

Peanut butter, olive oil for healthy fats. u need around 130 grams of HEALTHY fats per day, meaning no Trans-fat.

Whole grain bread, bananas, weetabix or other whole grain cereals for carbohydrates. u need 300-400 grams of carbohydrates per day.

and enough fruits and vegetables.

For the gym, their are lots of routines u could follow. My favorite one is called "All Pro's Beginner routine" it goes as follows:

You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.


Now their may have been a few words u are unfamiliar with.. here's a guide:
Reps: If i were to tell u to do 10 reps (repetitions) of barbell curls, u would lift the barbell 10 times in a row.
Sets: Now if i tell u to do that for 4 sets, u would do 10 reps, then rest, then another 10 and rest 4 times in a row.
I hope that was simple to understand. lol

Once u go to the gym just show the trainer the routine and ask him to show u how to do the movements correctly. if u want to read about the different exercises online go to http://www.bodybuilding.com/exercises/

wow just saw my post, i know it sounds intimidating, but once u get into it it'll be really easy.
And i guarantee that once u start u'll never stop. Its that good

If u need more info u could ask me, or look around in http://forums.bodybuilding.com
It's the best place to read, and ask about this stuff.

Posts merged please do not double post, use the edit button and edit the original post - FullyAlive

[FullyAlive]

Not puberty related
Puberty 101 :arrow2: Sports and fitness

[CanadaRocksEH]

eat healthy, bout 5-6 small meals a day with ur proper servings of protein veggies and carbs, and do resistance training, a good split is 2 on 1 off, ur body doesnt build in the gym it builds when ur sleeping. like what the person had above its a bit too personalized already, i dont know ur height, weight or strength now, so the calorie intake and such posted probably isnt right. my friend lifted for 7 years eating healthy and going heavy weights, went from 160lb to 225lb. ur not gonna gain alot fast doing it the healthy way, but its so much better for you

[oboi317]

The calorie thing is HUGE. You may be eating and getting satisfied, but try counting your calorie intake on normal days and you might surprise yourself. I was a gym rat (still am) and could not figure out why I wasn't gaining weight (specifically muscle). Then I had a fitness class and we had a project where we had to track what we ate. And to my surprise, I was eating around 1600 calories a day. That's not enough for a growing teenager to begin with! let alone someone who it trying to pack on muscle.