pics, 6'3 153.

[gottagain123]

well im ABOUT 15 yrs old well in may, bout 6''3 1/4, weigh 153 :/. i got a lil fat here n there. but im jus lookin to tone my stomach and arms. i pretty much admit i got one ****TY diet lol. I eat 3 times a day breakfast lunch dinner but down soda n energy drinks every day. im a lil weak for my height. from this picture what should i do /w my diet and what workouts?
SERIOUS SUGGESTIONS PLEASE.

hxxp://i52.tinypic.com/90op48.jpg CHANGE HXXP to HTTP.

[Chris_co]

No offense intended, but you look sick and emaciated. You need to eat more and lift heavy.

Remove the word "tone" from your vocabulary.

[Xuaxace]

[gottagain123]

lol its cool.. should i just eat more or whats the deal?

[mikeybrah]

You need to start eating healthier and start lifting bro

[gottagain123]

what should i eat? what workouts? how many calories? im REALLY new to this ****

[mikeybrah]

what should i eat? what workouts? how many calories? im REALLY new to this ****

This place is loaded with stickies to help you out. Go in the T-BB Section. Look at this thread first:

http://forum.bodybuilding.com/showth...hp?t=117801461

[Rsardinia]

Dude at your age, just eat like a fawking horse. Take 2 protein shakes a day and then just pig out otherwise. You probably have a ridiculously fast metabolism like I had at your age and stats (6'1 155ish).

[Chris_co]

what should i eat? what workouts? how many calories? im REALLY new to this ****

There are lots of calculators available that'll give you a good starting point. 6'3 153, you will probably need to eat at least 2,000 calories a day to gain - maybe more. Try to get at least 100 grams of protein (some people would recommend as much as 160 for you) and around 50 grams of healthy fats (nuts, avocado, olive oil). The rest of your calories can come from carbs.

Start with a basic workout. You can look up something like "Starting Strength" or just do a 4 day split of back/bi, chest/tri, legs, abs/shoulders or something. Lift as heavy as you can. As long as you stick with it, you should see results.

You could "pig out and eat protein shakes" like suggest above, and see results, but if you want actual structure - here you go.

[hokie525]

Do something like starting strength. Chest, back, and leg lifts will give all your smaller muscles the work they need to grow at this stage. At your weight, you might as well just pig out for now. If your body fat % stars creeping up there then get some more specific nutrition information. Just pig out on things that aren't junk (potato chips/candy/soda/cheetos) Go to the local golden coral all the time.

[gottagain123]

is peanut butter healthy fat? ill try what ur sayin. im not looking to like get HUGE but im looking to get cut you kno? ill look around the site. are crunches/situps/pushups dumbells recommended? im willing to try anything and have patience enough to do it.

[fltallpaul]

I was tall and lanky as hell at your age too. I did play sports and lifted but i under ate I am sure of it. I was 6'3" and 155 when I was 17. With time and consistancy you can look like Robbie Sardinia someday!

[gottagain123]

FINALLY. someone who can relate. what do u suggest i do dude?!

[TheCreator0115]

hmm,Not Very Impressive..........you look like you dont eat.

do you even eat?oh and strong female hips *******.
Your a discrace to all Taurus's born in may u fawking giant analbead.

[gottagain123]

why u gotta be a dick man thanks for the help.

[HealthResearch]

eat lots of protein and lift 3x a week and lift heavy.

[gottagain123]

what foods should i eat specifically? ill start lifting for SURE tomorrow along with a new diet.

[fltallpaul]

what foods should i eat specifically? ill start lifting for SURE tomorrow along with a new diet.

What foods is not that important. Learn to get a nice amount of food in every couple of hours. At your age you can really burn through carbs easily so eat pasta, rice, chips...hell anything you want. Make sure to get protein as well and just lift with good form and pace while steadily improving in the gym. Honestly the first year you will pack on some serious muscle if you feed your body and train intensely.

download and read through this free book it will explain alot.

http://scivation.com/books/ectomorphs.htm

I also recommend this training program. I use it quite frequently.

http://scivation.com/books/triphase.htm

[TheCreator0115]

why u gotta be a dick man thanks for the help.

Im a red,its in the job description if you bothered to look lol.I would srs eat eat eat
and eat some more though.....prehaps purchase a set of 20/15kg Dumbells and then buy some more weight for
them when you think your ready.It must suck having an extremely fast metabolism,but i've never had one so i wouldn't know.

[JJTransforms]

Bro, we're almost the same weight and I'm 5'6'' so... Just like I tell everyone, eat above maintenance, hit your macros and LIFT LIKE A BEAST.

[bigboybigtits]

by god just eat food, your picture made me throw up in my mouth.

[gottagain123]

just.. eat? i jus busted my ass at the gym and ate like 3500 calories idk what else i should do.

[gottk2x]

just.. eat? i jus busted my ass at the gym and ate like 3500 calories idk what else i should do.

Do what you just said, bust your ass at the gym each day and eat around 3500 calories.

[blownDC]

I wouldn't even count calories if I was that size. Just eat as much healthy food as you can and lift like a mad man. Just avoid the junk foods like fast food, chips, and processed food.

[gottagain123]

will do for sure. work out every other day? every 2 days?

[TrueIce]

eat whatever.. you're young just eat food and put on some mass.. included shakes as well..

[SimonSaucy]

oh myy... you need a 3000 calorie diet and some weights brah.

[gottagain123]

lol i guess imma just eat 5 meals a day and bust my ass at the gym from what ive been hearing

[partymonster975]

lol i guess imma just eat 5 meals a day and bust my ass at the gym from what ive been hearing

exactly! For now just read, EAT!!!, lift, and sleep.
Get a good routine that has you squatting, benching, deadlifting and doing something like rows and chins.
Dont over complicate things at this point. Eat 5 times a day, 1-2 of those being shakes. At least a shake PWO. The rest whole foods. Protein every meal. Just shove ur face. Add high calorie foods like nuts, milk, oils and at ur weight go have fun with the carbs too.
Srsly, just eat 5 times a day until u basically are force feeding urself, lift and sleep.
Eating big wont be fun, but u have to do it.

[ALEXH-]

by god just eat food, your picture made me throw up in my mouth.

negged.

Consistency man. Gym 4 times a week and just eat. Buy weight gainers if you can't eat much whole foods.