Need help! Please suggest a good workout program for me! HARDGAINER

[iMac46]

Hi, I am 17 years old. I'm 5'8" and still growing. I weigh 120 lbs currently. I am very clearly an ectomorph because I am not gaining much even though I am eating a lot. I am starting trying to eat much more and eating healthier foods too. I started lifting about 2 months ago, but all the changes I see is that my does just looks leaner, but not much mass gains I started gaining about 1-2 pounds per week although I'm not really sure if I'm getting bigger or its just me getting taller. Anyway, I am also eating oatmeal, eggs and milk for breakfast. For my post workout meal, I eat a banana and a a scoop of GNC Weight Gainer 2200 Gold and 12oz of milk. For dinner, I eat 1.5 cup of cooked brown rice/quinoa, meat (fish/meat), and some veggies. Before bed, I drink another half scoop of GNC Weight Gainer 2200 Gold and 10oz of milk. I always sleep at 10:30-11:00pm and wake up usually at 6:00am for school.

Saying those facts, what is a good Monday/Wednesday/Friday workout program for a beginner like me? My goal is to gain as much mass as i can bulk (Well, my bulking phase is not really progressing). I heard compound exercises are best for mass building. Please state the sets/reps per exercise per day. And does each week need to vary? or just the same for all weeks? THANKS in advance for everyone who will help me. If you want to give suggestions for my diet/sleeping time/workout program, I wouldn't mind

[DCSpartan]

Starting Strength.

Buy the book on Amazon and read the stickies here

[iMac46]

Starting Strength.

Buy the book on Amazon and read the stickies here

do you have a link to the starting strength sticky?

[Jasonk282]

You are not a hard gainer...you are 17, a teenager, you need more food cause you are growing everyday.

And you foods you listed is not a lot to begin with. Find your calorie maintenance level and eat 10-20% more and you'll grow. You roughtly need about 2500 cals everyday at your weight.

[iMac46]

You are not a hard gainer...you are 17, a teenager, you need more food cause you are growing everyday.

And you foods you listed is not a lot to begin with. Find your calorie maintenance level and eat 10-20% more and you'll grow. You roughtly need about 2500 cals everyday at your weight.

so its not because im a hargainer? you mean its because im still growing and that i need to eat more? thanks

[Jasonk282]

so its not because im a hargainer? you mean its because im still growing and that i need to eat more? thanks

I'm not going to hand you a program and say do this and it will work for you.

My advise is either all pros simple beginner routine, it's a stickie on this form OR Google Starting Strength and take a look at it...both a simple and easy and will pack on size and strength...as long as your diet is in check.

Also look at the nutrition forum and find out how many calories you need to gain weight...for a teenager it's something like 3000-400 just from the fact that you have massive hormones flowing through your body right now.

Don't rely on weight gainer and supplements...just eat lots of real food and you can't go wrong.

Also download the myfitnesspal app...it's free and you can tract your calories...You'll find that you are not eating enough to start with.