I'm only losing weight and not gaining :(

[AndrewRamos1]

Help!

I want to have Gain some muscle, right now I weigh 130 lb as a 14-year-old and I need some advice to help me gain muscle/weight. right now I can only do home activities, I only have 10 lb dumbbells and all the gyms are closed due to covid. can someone please tell me what to do, advice for a meal plan and a workout plan? I am willing to work 3 to 5 days a week.

Information:

Weight: 130 lb

Height: 5’9

Age: 14

Gender: Male

Body Fat percentage: 10%

Waist: 29.5 Inches

Neck: 13.8 Inches

[SuffolkPunch]

It's very simple - eat more.

Keep what you eat now but add a couple of bowls of cereal or a pint of milk per day. There are plenty of other ways but it's generally better to focus on protein rich foods.

Training:
https://www.strongerbyscience.com/no-gym/

[AndrewRamos1]

It's very simple - eat more.

Keep what you eat now but add a couple of bowls of cereal or a pint of milk per day. There are plenty of other ways but it's generally better to focus on protein rich foods.

how many grams of protein do I need daily?

[SuffolkPunch]

how many grams of protein do I need daily?

120g or more should be fine.

[Garage Rat]

Just to add many old school bodybuilders drank a lot of milk up to a gallon a day to gain weight so suffolk punch's advise is a good one for you.
How do you know you have 10% body fat and only train at home?
Many devises that measure BF are very inaccurate.
Use the mirror and pictures.
Take pictures every month of the same poses and compare .

[AndrewRamos1]

Just to add many old school bodybuilders drank a lot of milk up to a gallon a day to gain weight so suffolk punch's advise is a good one for you.
How do you know you have 10% body fat and only train at home?
Many devises that measure BF are very inaccurate.
Use the mirror and pictures.
Take pictures every month of the same poses and compare .

I measured my waist and put it in a Body fat percentage calculator online

[SuffolkPunch]

I measured my waist and put it in a Body fat percentage calculator online

Those calculators are just guesses. But it doesn't really matter how accurate your estimate is, it won't affect your training and nutrition needs.

If you start putting on weight, don't be tempted to overdo it, some people swing too far the other way and start putting on excess fat too.

2-3lbs a month should be fine if you are working hard and getting stronger.

[AndrewRamos1]

Those calculators are just guesses. But it doesn't really matter how accurate your estimate is, it won't affect your training and nutrition needs.

If you start putting on weight, don't be tempted to overdo it, some people swing too far the other way and start putting on excess fat too.

2-3lbs a month should be fine if you are working hard and getting stronger.

how many calories should I eat per day then?

[SuffolkPunch]

how many calories should I eat per day then?

You shouldn't need to count calories, like I said just add to what you eat now.

[AndrewRamos1]

You shouldn't need to count calories, like I said just add to what you eat now.

Any advice on working out? should I do it while trying to gain weight?

[AndrewRamos1]

I need advice on working out if anyone can help out that would be great

[SuffolkPunch]

If you join a gym, you can head the the Workout Programs forum and look at the sticky threads. Fierce 5 is a good program choice.

If you can't join a gym, use the link I provided above.