Bulking Then Cutting Cycle, 15 y/o Needs Help!

[JJ244]

Hey im New to this Site, so here is some info about me
Name Is Jack
Height is 5ft 11
Age 15
Weight is 149.9lbs
BMI is 20.9
BMR is 1799.577
Maintenance Calories are 2789
Supplements atm are, ON 100% Whey Protein, ZMA, Multi-Vitamin and come Monday Im going to start Creatine ( Is it Necessary for the loading Phase?)

SO anyway im Looking to bulk up about 10 - 15lbs, By looking at my pictures, Do you reckon I should do that, or do you reckon i should cut first then Bulk,??

If you reckon I should go ahead and Bulk How many More Calories aday do i need,
IM LOOKING TO DO A CLEAN BULK (what sort of foods should i eat to do that)!
So hopefully not too much excess fat!

Ive Been Working out and the gym since December but i was doing heavy weights along side HIIT on the treadmill for 20-30mins so i was probably burning off all the muscle i needed to keep!!

Any Help Would BE GREAT!!!!!!!

[kapsemajj]

Hey im New to this Site, so here is some info about me
Name Is Jack
Height is 5ft 11
Age 15
Weight is 149.9lbs
BMI is 20.9
BMR is 1799.577
Maintenance Calories are 2789
Supplements atm are, ON 100% Whey Protein, ZMA, Multi-Vitamin and come Monday Im going to start Creatine ( Is it Necessary for the loading Phase?) No, it is not, you also don't need any of that accept they whey and multivitamin

SO anyway im Looking to bulk up about 10 - 15lbs, By looking at my pictures, Do you reckon I should do that, or do you reckon i should cut first then Bulk,??

Definitely bulk first, and bulk for a long time. Unless your competing, or obese there is really no reason for teens to be cutting very often

If you reckon I should go ahead and Bulk How many More Calories aday do i need,
IM LOOKING TO DO A CLEAN BULK (what sort of foods should i eat to do that)!
So hopefully not too much excess fat!

Eat 500 calories above your maintenance, gaining fat is dependent on calories in vs calories out, not the quality of calories. Just make sure your fitting your macros, and you'll gain a pound a week

Ive Been Working out and the gym since December but i was doing heavy weights along side HIIT on the treadmill for 20-30mins so i was probably burning off all the muscle i needed to keep!!

If your that concerned, don't do cardio, but if you do HIIT, you can just make it up by eating more. Calculate your TDEE with you doing HIIT, and your maintenance may turn out to be more. Add 500 calories to that. Cardio doesn't burn muscle, a consistently poor diet will

Any Help Would BE GREAT!!!!!!!

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[ninja1992]

Bulk first... 500 calories above BMR... no creatine is not essential... neither are any of the other supplements you take. Eat clean foods, stay away from large amounts of fats or small chain carbohydrates. Drink enough water.

[JJ244]

bold

THANK YOU SO MUCH FOR YOUR REPLY i have a few questons tho. what is my macro and is TDEE

[zwdog922]

Macros (macronutrients) are fats carbs and proteins

[JJ244]

Bulk first... 500 calories above BMR... no creatine is not essential... neither are any of the other supplements you take. Eat clean foods, stay away from large amounts of fats or small chain carbohydrates. Drink enough water.

Ahh ok cheers mate, by looking at my body from the pics would you say i look fat??

[kapsemajj]

THANK YOU SO MUCH FOR YOUR REPLY i have a few questons tho. what is my macro and is TDEE

Fill out this calculator, whatever number you get as your TDEE, add 500 to it, that's how many calories you should get in a day.

http://www.fitnessfrog.com/calculato...alculator.html

Macros are things like protein, carbs, fat, vitamins, minerals, and water.
Mainly concentrate on protein, carbs, fat and water. You should get enough vitamins and minerals for multi's.

[kapsemajj]

Ahh ok cheers mate, by looking at my body from the pics would you say i look fat??

Your not fat nor lean.
Just bulk it up for awhile. Your a teen, you should be bulking most the time. If fat seriously becomes a problem for you to the point where you can't take it anymore, then do a light cut.
There is NO reason for teens to get ripped or shredded unless they compete. I can understand doing a light cut to lean out a little bit, but that's about it.

[JJ244]

Ok so my TDEE came out at 2789 so that plus 500 comes out at 3289!
HOW THE F can i get that many calories in a day considering i go to school lol :/

what would be a good breakfast

[JJ244]

Your not fat nor lean.
Just bulk it up for awhile. Your a teen, you should be bulking most the time. If fat seriously becomes a problem for you to the point where you can't take it anymore, then do a light cut.
There is NO reason for teens to get ripped or shredded unless they compete. I can understand doing a light cut to lean out a little bit, but that's about it.

Right ok thanks, whats a light cut and when should i do that, like august from now??

[longislandeagle]

Macros (macronutrients) are fats carbs and proteins

and alcohol....

[longislandeagle]

Ok so my TDEE came out at 2789 so that plus 500 comes out at 3289!
HOW THE F can i get that many calories in a day considering i go to school lol :/

what would be a good breakfast

oats with milk and a side of eggs w/ veggies

[Chrodar]

Hey im New to this Site, so here is some info about me
Name Is Jack
Height is 5ft 11
Age 15
Weight is 149.9lbs
BMI is 20.9
BMR is 1799.577
Maintenance Calories are 2789
Supplements atm are, ON 100% Whey Protein, ZMA, Multi-Vitamin and come Monday Im going to start Creatine ( Is it Necessary for the loading Phase?)

SO anyway im Looking to bulk up about 10 - 15lbs, By looking at my pictures, Do you reckon I should do that, or do you reckon i should cut first then Bulk,??

If you reckon I should go ahead and Bulk How many More Calories aday do i need,
IM LOOKING TO DO A CLEAN BULK (what sort of foods should i eat to do that)!
So hopefully not too much excess fat!

Ive Been Working out and the gym since December but i was doing heavy weights along side HIIT on the treadmill for 20-30mins so i was probably burning off all the muscle i needed to keep!!

Any Help Would BE GREAT!!!!!!!

creatine load is necessary to saturate your muscle and creatine pool full of creatine. take 20grams for 5 days and then 5 grams a day for maintence.

you should just bulk until you get to the weight thats your goal. continue tracking your macros and calories, im assuming your eating at maintence. and start adding 100-200 calories a day until you get to a point where your gaining good with not too much fat. id say you need maybe 3500 atleast.

[JJ244]

How do i kno how many Proteins, Carbs and fats i need a day???

[kapsemajj]

Right ok thanks, whats a light cut and when should i do that, like august from now??

Never set a time limit for your goals. That just limits your progress. A light cut is just what it says. You cut up a little, nothing much to get shredded, but to keep you from becoming too fat.
When you absolutely cannot stand having fat on you, a light cut would be ideal.
Don't set a time to do it, just whenever you feel so fat, and cannot stand having the fat on you...

Ok so my TDEE came out at 2789 so that plus 500 comes out at 3289!
HOW THE F can i get that many calories in a day considering i go to school lol :/

what would be a good breakfast

10 eggs = 700 calories
1 cup whole milk = 150 calories
850 calorie breakfast right there

oats with milk and a side of eggs w/ veggies

IMO, when your bulking and taking a multi, I think you should almost stay away from veggies. They fill you up so much and have very little calories in them. Multi should take care of your vitamins, and mineral needs.

creatine load is necessary to saturate your muscle and creatine pool full of creatine. take 20grams for 5 days and then 5 grams a day for maintence.

No, loading is not necessary at all. Your just running through the tub quicker. You can load if you want, it won't make a noticeable difference. Creatine in general doesn't do much

you should just bulk until you get to the weight thats your goal. continue tracking your macros and calories, im assuming your eating at maintence. and start adding 100-200 calories a day until you get to a point where your gaining good with not too much fat. id say you need maybe 3500 atleast.

[kapsemajj]

How do i kno how many Proteins, Carbs and fats i need a day???

I hate bottle feeding people, but I have absolutely nothing better to do.

I'd aim for BWx1.5 = g of protein per day
Carbs and fats are kind of up to you. There is no true way to cfigure out exactly how much of each is necessary when bulking.

My ratios are usually:

30/50/20
protein/carbs/fat

[JJ244]

LOL sorry for bothering you haha, you have been a great help, GOD bless you my friend

[ninja1992]

don't worry, you don't look fat... and you have not much muscle (just starting out), so you should be bulking... plus these years are probably going to be your easiest bulking years ever, so make the most out of them... over 3000 calories isnt too hard if you eat properly, by avoiding sugars alcohol smoking... you can use complex carbs like pasta and brown rice to form the base of your diet... then the calories come easy! (too easy for me!)

e.g.

Morning: 2 Fried/Boiled eggs, 2 Brown Toast With 500ml milk

Snack: Milkshake!

Lunch: Boiled Potatoes (or something calorific from school) and something high in protein and milk

Snack: Protein Bar

Meal 3 :P: Boiled Potatoes/Pasta and vegetables/fruit and something high in protein and milk

Snack: Milkshake!

Supper: Anything you like, high in protein!

Snack: Milk!


something really simple like that should be plentiful... and a lot cheaper than the supplements! and more natural

[zwdog922]

and alcohol....

Alcohol is a carb (sugar alcohols)

[JJ244]

Thank you VERY much, i will do just so, what about taking a protein shake to school??
and i fear that i will get pimples if i drink to many milkshakes

[Chrodar]

when im bulking i like to do,
2x bodyweight for protein
1.5x protein = carbs
fat = 20% of total

rough example
for someone who weighs 150lbs
300 pro
450 carbs
85 fat

[ninja1992]

Thank you VERY much, i will do just so, what about taking a protein shake to school??
and i fear that i will get pimples if i drink to many milkshakes

great idea.. sometimes in skl, things pop up and a shake is a great snack... but not a meal replacement.. if u miss a meal.. make up for it, but try not to join 2 meals together (coz theres only so much of a healthy thing your body can absorb at once)

and about the pimples.... MAN up! :P (srs)

[Rczapla67]

Diet has no effect on acne bro. Don't worry

[IIlustration]

Hey im New to this Site, so here is some info about me
Name Is Jack
Height is 5ft 11
Age 15
Weight is 149.9lbs
BMI is 20.9
BMR is 1799.577
Maintenance Calories are 2789
Supplements atm are, ON 100% Whey Protein, ZMA, Multi-Vitamin and come Monday Im going to start Creatine ( Is it Necessary for the loading Phase?)

SO anyway im Looking to bulk up about 10 - 15lbs, By looking at my pictures, Do you reckon I should do that, or do you reckon i should cut first then Bulk,??

If you reckon I should go ahead and Bulk How many More Calories aday do i need,
IM LOOKING TO DO A CLEAN BULK (what sort of foods should i eat to do that)!
So hopefully not too much excess fat!

Ive Been Working out and the gym since December but i was doing heavy weights along side HIIT on the treadmill for 20-30mins so i was probably burning off all the muscle i needed to keep!!

Any Help Would BE GREAT!!!!!!!

For a clean bulk start with maybe 2400-2500 Calories a day, if you need to adjust, then adjust, make sure you're not gaining wait too fast. You could possibly cut but if there's no muscle to cut to just go for a bulk i'd say...and Creatine? use it, Do the loading phase, 25 grams a day for 5 days then just do 5 grams a day for maintnence.

Since you're only 15 you should put on muscle and make some good gains quickly, just lift hard and heavy frequently, get a routine if you can!

[chris725]

Pink underwear/10

[JJ244]

Pink underwear/10[/QUOTE]

LOL i was showing my man hood