teenager girl trying to gain wheight

[unbreakmydreams]

Hey guys, I was thinking so much lately about posting here or somewhere to get advice... Well I know there are a lot of girls trying to lose fat or something like that. I dont Want you tu think I have some kind of ED since my wish is to gain muscle mass. Im 16, 156cm and 46kg I think it is 101lbs. Im not sooo thin, im a normal thin girl but I would really like to gain wheight and it would be awesome to gain muscle and not gat. Its so difficult for me to gain weight, and soo easy to lose it Im really interested on fitness competitions, of course when I grow up but for example, my inspirational model is andreia brazier. I know i wont look like her bc each body is different but I Want to be that fit, that strong. Idk if its true but I think it take a LOOTTT of months and years to get that body but im young and not anxious. I Want you to help me, can i start lifting wheights? Im not an Active person, my caloric intake has been 1800 and the last month I started eating 2100 everyday to gain weight. What do you think? I Want to start lifting so baddd

[strengthgained]

Female bodybuilding section might be a better bet

[Ozieman3o5]

Hey guys, I was thinking so much lately about posting here or somewhere to get advice... Well I know there are a lot of girls trying to lose fat or something like that. I dont Want you tu think I have some kind of ED since my wish is to gain muscle mass. Im 16, 156cm and 46kg I think it is 101lbs. Im not sooo thin, im a normal thin girl but I would really like to gain wheight and it would be awesome to gain muscle and not gat. Its so difficult for me to gain weight, and soo easy to lose it Im really interested on fitness competitions, of course when I grow up but for example, my inspirational model is andreia brazier. I know i wont look like her bc each body is different but I Want to be that fit, that strong. Idk if its true but I think it take a LOOTTT of months and years to get that body but im young and not anxious. I Want you to help me, can i start lifting wheights? Im not an Active person, my caloric intake has been 1800 and the last month I started eating 2100 everyday to gain weight. What do you think? I Want to start lifting so baddd

If you want to gain muscle, just start eating at a surplus and lifting heavy on a proven beginners routine like all pros(stickie in the workout section). You will unfortunately gain some fat but you can limit how much you gain by not making the surplus too big, something like 10-20% above maintenance should suffice, good luck

[Biggo123]

if you want to lift, just lift op. i think it's fantastic that you want to do this. men's training and diet is no different than a woman's, so pick whatever routine and diet you wish.

[LiftHardEatHard]

I would just eat around 500 calories above your caloric maintenance and when you are working out I'm guessing you want more tone in your muscles rather than size so shoot for around 10-15 reps in your exercises

[strengthgained]

I would just eat around 500 calories above your caloric maintenance and when you are working out I'm guessing you want more tone in your muscles rather than size so shoot for around 10-15 reps in your exercises

Lol no...

[Biggo123]

I would just eat around 500 calories above your caloric maintenance and when you are working out I'm guessing you want more tone in your muscles rather than size so shoot for around 10-15 reps in your exercises

do not listen to this absolute retard.

[Ozieman3o5]

I would just eat around 500 calories above your caloric maintenance and when you are working out I'm guessing you want more tone in your muscles rather than size so shoot for around 10-15 reps in your exercises

Plz don't bring out the word tone in any conversation regarding a bulk....

[Biggo123]

Plz don't bring out the word tone in any conversation regarding a bulk....

make that regarding ANYTHING. not only did LiftHardEatHard say 'toned', but he didn't read op's ****ing topic.

become the best model out there and inspire girls to train op!

[LiftHardEatHard]

make that regarding ANYTHING. not only did LiftHardEatHard say 'toned', but he didn't read op's ****ing topic.

become the best model out there and inspire girls to train op!

I don't read anything just the topic. Get at me

[BlinkTwice]

Eat surplus, but eat healthy.

Don't go drinking 1 litre of coke to get your 1000 calories lol

[Biggo123]

I don't read anything just the topic. Get at me

how about you just stay out of topics created by people in need of help you useless retard

lol u avin a giggle m8

[corvade]

I would just eat around 500 calories above your caloric maintenance and when you are working out I'm guessing you want more tone in your muscles rather than size so shoot for around 10-15 reps in your exercises

never go full potato. 500 above maintenance is almost too much for a guy let alone a girl.

I'd be shooting for like 200 above maintenance. Girls don't build muscle at the same rate guys do.

First off OP, you gotta pick whether you'd like to lift 3 or 4 times a week... either work fine, but obviously with 4, you can do a lot more you couldn't do before...

If you can lift 4 days, by all means do. Infact, use an Upper Body/Lower Body routine. Something like this:

Upper Body(performed 2 times a week):

For example 4x8-12 means 4 sets of 8 to 12 repetitions. Once you get 12 repetitions on all 4 sets, you add weight(5 pounds on upper body. 10 pounds on lower body). Never go to failure until the last set; always stop 1 repetition short of failure. Failure means you cannot do another repetition that set.

Hammer Smith Bench Press or DB/BB Bench press 4x 8-12
Hammer Smith Shoulder Press or Barbell Overhead press 4x8-12
Dumbbell Row 4x 8 - 12
Lat Pulldowns 4x 8-12
Ab Roller workout or some random ab workout you found on pinterest (make sure you have planks. They are the best)

Lower Body(performed 2 times a week):

Goblet Squats 4x15-25
Leg Press 4x 8-12
Dumbbell Lunge 3x8-12 each leg
Romanian Dead Lift 5x8-12
Standing calf raises 5x20-25

Goblet Squats should be replaced by normal back squats once your form on Goblet squats is pristine. Goblet squats basically allow you to get your form down perfectly(Abs tight, head looking slightly up, Start sitting down by breaking at your knees, go straight up without using your back, etc).

or Fullbody routine 3 times a week:

Leg Press/Back Squat 3x8-12
Romanian Dead Lift 3x 8-12
DB Row 3x8-12
Lat Pulldown 3x8-12
Overhead Press 3x 8-12
Ab workout


Optional: Glute bridges for dem glutes

[LiftHardEatHard]

how about you just stay out of topics created by people in need of help you useless retard

lol u avin a giggle m8

I'm not retarded just useless

[WMLifting]

For nutrition based questions, the Nutrition Section would be your best bet.
For training, I would go to the female section.

I am a regular poster in the Nut. Section BTW. Women's section has a Nut. but it's nowhere near as "good" as the main Nut.

[unbreakmydreams]

Thankkkkkk you so much!!! thanks everybody

never go full potato. 500 above maintenance is almost too much for a guy let alone a girl.

I'd be shooting for like 200 above maintenance. Girls don't build muscle at the same rate guys do.

First off OP, you gotta pick whether you'd like to lift 3 or 4 times a week... either work fine, but obviously with 4, you can do a lot more you couldn't do before...

If you can lift 4 days, by all means do. Infact, use an Upper Body/Lower Body routine. Something like this:

Upper Body(performed 2 times a week):

For example 4x8-12 means 4 sets of 8 to 12 repetitions. Once you get 12 repetitions on all 4 sets, you add weight(5 pounds on upper body. 10 pounds on lower body). Never go to failure until the last set; always stop 1 repetition short of failure. Failure means you cannot do another repetition that set.

Hammer Smith Bench Press or DB/BB Bench press 4x 8-12
Hammer Smith Shoulder Press or Barbell Overhead press 4x8-12
Dumbbell Row 4x 8 - 12
Lat Pulldowns 4x 8-12
Ab Roller workout or some random ab workout you found on pinterest (make sure you have planks. They are the best)

Lower Body(performed 2 times a week):

Goblet Squats 4x15-25
Leg Press 4x 8-12
Dumbbell Lunge 3x8-12 each leg
Romanian Dead Lift 5x8-12
Standing calf raises 5x20-25

Goblet Squats should be replaced by normal back squats once your form on Goblet squats is pristine. Goblet squats basically allow you to get your form down perfectly(Abs tight, head looking slightly up, Start sitting down by breaking at your knees, go straight up without using your back, etc).

or Fullbody routine 3 times a week:

Leg Press/Back Squat 3x8-12
Romanian Dead Lift 3x 8-12
DB Row 3x8-12
Lat Pulldown 3x8-12
Overhead Press 3x 8-12
Ab workout


Optional: Glute bridges for dem glutes

[miamibodybuilder]

well my advice would be to get started on a good lifting program to understand the proper form and all of the exercises first, then little by little you can start making your own routines and splits to suit your needs as you go along. as far as your diet goes, you say you're not an active person so i would say get active and start doing some light cardio 2-3 times a week to start shedding fat and keep it off. when you lift, dont be afraid to lift HEAVY please. most women are afraid of lifting heavy thinking they're going to look like man, when this is by far from the actual truth. once you start your cardio and lifting routine, to gain LEAN MUSCLE your cals should be at least 200-300 cals above your maintenance cals. and even as high as 500 if you're continuing to stay lean. go up in cals slowly and steadily. you dont wanna watch your weight shoot up too fast. good luck

[BlackSwoldier]