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Thread: Weight gain

  1. #1
    Registered User SamB150's Avatar
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    Smile Weight gain

    Hey everyone, I’m a 15yr old male, 6ft, abt 125lbs so I’m pretty skinny. I need a workout program and bulking diet. I don’t want to be a bodybuilder, I want to stay athletic so I could be play sports (I’ll probably be better if I’m stronger) and have a better physique. I can’t spend a lot of money (so no protein powder or creatine) but I have access to a gym with bench press, an all-in-one type machine that has a lot of different workouts, dumbbells and barbells, and some bars for pull-ups or whatever. For diet I really just need tips on whether to just eat a ton of everything (not candy but not always chicken and rice), or focus on certain foods or anything. I have tried working out in the past and have seen some gains in ability to lift, but not in my weight. My goal weight is 150lbs, but really anything is great. Although everyone is different, a rough estimate of how long it’ll take to gain 10-20lbs would be great. I know I’m basically asking someone to be my personal trainer, but a general plan for reps/sets of different workouts and eating tips would be greatly appreciated.

    Thanks a ton!
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    Why are you eating primarily chicken and rice when needing to add at least 25 pounds?
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    Registered User SamB150's Avatar
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    To the best of my knowledge, chicken and rice is the ideal bulking food. It was just an example of a stricter more restrictive diet.
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    Common sense/moderation. gbullock32's Avatar
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    Originally Posted by SamB150 View Post
    To the best of my knowledge, chicken and rice is the ideal bulking food. It was just an example of a stricter more restrictive diet.
    Chicken and rice are both filling and relatively low in calories; try some beef or pork, eggs, whole milk, peanut butter sandwiches, pasta with some meat sauce, full fat dairy, trail mix, nuts, ect.
    Short cuts to success are often paved with lies.
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    Registered User SamB150's Avatar
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    Originally Posted by gbullock32 View Post
    Chicken and rice are both filling and relatively low in calories; try some beef or pork, eggs, whole milk, peanut butter sandwiches, pasta with some meat sauce, full fat dairy, trail mix, nuts, ect.
    That sounds like it could work. What about the workout?
    Just push pull legs? I have a plan currently I’ll post it tonight.
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    Common sense/moderation. gbullock32's Avatar
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    Originally Posted by SamB150 View Post
    That sounds like it could work. What about the workout?
    Just push pull legs? I have a plan currently I’ll post it tonight.
    A proven beginner routine like Fierce 5 or AllPros.

    https://forum.bodybuilding.com/showt...hp?t=159678631

    https://forum.bodybuilding.com/showt...hp?t=179232481
    Short cuts to success are often paved with lies.
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    Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
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    You can find ample information on anabolic steroids, testosterone enanthate, or other performance-enhancing drugs online. But we do not encourage anyone for this. You should consume such substances only with the advice of an expert.

    Healthy and safe methods to gain weight include:

    1. Consume a balanced diet with an adequate number of calories. Try to get the majority of your calories from nutrient-dense whole foods such as lean proteins, healthy fats, fruits, vegetables, and whole grains.

    2. Increase calorie density of meals. Adding nuts, olive oil, butter, cheese, or avocado to meals can help increase the calorie content without having to eat excessively large portions.

    3. Eat more frequent meals throughout the day. Have 4-5 smaller meals with snacks in between instead of 1-2 larger meals.

    4. Eat sufficient protein. Aim to consume 0.5-1 gram of protein per pound (or 1.2-2.2 grams per kg) of body weight per day.

    5. Exercise regularly. Strength training and resistance exercises can help burn additional calories and build muscle, helping with weight gain.

    6. Get adequate rest. Make sure you get 7-9 hours of sleep per night and you are well-rested throughout the day.

    7. Keep track of your progress. Track your body weight and measure your body composition weekly to assess your progress.
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