Bodybuilding help, I need adequate advice?!


Question: Bodybuilding help, I need adequate advice.?
Hey I'm 15, 6'0, 133 pounds. Yeah, I know, I'm extremely underweight for my height, and I know it. It's not that I don't eat, because I eat 5 - 6 full meals a day. I get 6 - 7 hours of sleep during school week, and I'm half Irish and half Filipino.

So, I've recently been going to my community center gym and its mostly machines. The only free weights they have are dumbbells.

I want to get bigger: triceps size, chest, forearms, etc. I am pretty skinny right now, only cut, some muscle, not fat at all. I have protein powder I will put in my milk after a workout. To end things off, I have an extremely rapid metabolism.

What should I do to bulk up and gain the size that I'm looking for.?

Schedule, exercises, time, reps, etc.

Thanks, appreciate it.Health Question & Answer


Answers:
dude i used to be 5ft 5 100lbs now im 5ft 5 140lbs 15% body fat so yeah i needa cut fat now but i bulked up man and that's what u gotta do it took me like 7 months but i wasnt serious about it the whole time im sure u can put up 40lbs in 4months if u follow this
3500cals a day
50% carbs 30% protein 20% fats
so 1750cals from carbs divide by 4 to get gram amount
1050cals from protein divide by 4 to get gram amount
700cals from fat divide by 9 to get gram amount
stick with complex carbs like brown rice sweet potatoes whole grain cereal like kashi oats whole wheat pasta
protein chicken shrimp tuna seafood steak lean hamburger eggs egg whites cottage cheese milk whey protein protein bars if necessary beef jerky coal cuts
fats peanut butter (natural) raw nuts not roasted avacados olive oil olives mayo fish oil fish

workout 3x a week cuz ur a hardgainer
work mon wed fri 1hr a day
do three muscles a day
1 day do back triceps traps
rest
1 day do legs calves abs
rest
1 day do chest biceps shoulders
rest
abs if u want or rest again
make sure u eat the same everyday like same amounts
workout HARD make sure u work chest back and legs before the smaller muscle groups and do more sets for the larger ones
do 6-10 reps make sure the last one or two reps are hard if not the weight is too light

good luck fellow bodybuilder =)Health Question & Answer

I'm not a body bulider, by my husband is a professional swimmer, and he and his swimmer friends follow a program called crossfit. It helped him bulk up a LOT and also develop more lean muscle mass and drop his body fat.

But if you are really looking to bulk up and gain weight, I would try introducing more carbohydrate into your diet. If your worried about being to lean then you may want to eat bigger meals less often, which would slow your metabolism down a bit, which I wouldn't recommend. This is the first question I've answered and I'm rambling,

But seriously www.crossfit.com helped my husband completely transform him body. Maybe it will help you.?

There are also weightlifting forums and websites dedicated to this kind of thing, and I bet you could get some great advice from real body builders.

Hope this helped!Health Question & Answer



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