anyone who's 16 or was and has big muscles rd this!

half_life_man

i was just wondering, any guys that are big and sorta muscly that are bout 16/17 wat kinda diet do yas have? im very skinny and need to bulk up but every time i look for diets on the internet there all recipes and very hard to make. i'm 16 and i dnt have time for cookin things! i do take protein shakes and workout. BTW i do have a good bit of muscle, i just dnt have a lot of fat on me and i think thats wat makes me look puny. I know yas are probably sick of seein these types of topics over and over but i just need a list of types of foods a skinny 16 yr old would need!
I have been workin out for a few months now and i dnt see much muscle being gained however i dont seem to get much sleep anymore. i usually get up at 7 and go to bed between 12-1 o clock. I hear rest is very important when working out, but am i getting enough sleep? Dont hesitate to post, the smallest piece of info will help, cheers!

daveirl

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brianthebard

daveirl wrote:

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i know its slightly off topic but you can just assume that a person needs more sleep. Most articles I've read in the last three months or more have stated that 7 hours sleep is the optimum amount a person should have every night. Also it varies from person to person, some people will function best on five or six hours and some on eight or nine....

To hlm, I would suggest that you do get protein supplements if you can afford it, as they are the easiest method of getting the nessecary amount of protein. regards carbs and fats, you should be getting enough from your diet but since you are 16 you are still growing so I wouldn't worry about eating too much, so long as what you're eating isn't from the chipper.

half_life_man

I try to eat 2 pieces of fruit everyday, 4 slices of toast (sometimes with something on it) 2 wheetabix, a pint of milk, meat with vegetables. To be honest i dont really follow a diet everyday. id have something different everyday, bigger amount of food one day, less another day. I thought you needed some mass to help along with the muscle, thats why i need a list of foods! i do get the big bucket of protein shakes when i need it, will that be enough!? Keep the suggestions comin lads! Tnx P.S I HATE THE CHIPPER!

tribulus

To echo what's been said really: The amount of times I hear 16-18 y/ols saying I eat LOADS it's just my metabolism blahblahblah.

Ask them to list their food for the day and it will go something like this:
cornflakes, milk, toast/packet of crisps, mars bar, sandwich/deli sausage rolls, more crips/nothing till dinner(what my mam makes) then i just snack on biscuits and some noodles.

The stickies above give some good info in there, reading them will help you out.
I've never heard of a 16year old who doesn't have time to cook but i've heard of plenty who are too lazy to!

Oats, milk and eggs is a good breakfast, brown bread tuna and sweetcorn sandwich for your break, chicken, veg and rice for your lunch etc. thats the type of stuff you need.

Sorry if it sounds like i'm having a go but nearly all 16 year olds are the same (myself included when i was that age) they think they eat loads but really they just eat sh1t.

Also what type of exercises are you doing? If you're doing lots of shoulder pressing, arm curls and so on you probably won't see an appreciable difference in size (although bare in mind it's only been a few months, this a long term thing) Try doing things like squats, bench presses, cleans, deadlifts, chins.

mloc

brianthebard wrote:

i know its slightly off topic but you can just assume that a person needs more sleep. Most articles I've read in the last three months or more have stated that 7 hours sleep is the optimum amount a person should have every night. Also it varies from person to person, some people will function best on five or six hours and some on eight or nine....

For younger individuals wishing to recover from weight training, 8-10 hours is much more appropriate. The additional sleep needs of a growing body are substantial, and going to bed at 12 and getting up at 7 doesn't mean 7 hours sleep, merely 7 hours in bed. Quality of sleep is just as important.

tribulus wrote:

Ask them to list their food for the day and it will go something like this:
cornflakes, milk, toast/packet of crisps, mars bar, sandwich/deli sausage rolls, more crips/nothing till dinner(what my mam makes) then i just snack on biscuits and some noodles.

Sorry if it sounds like i'm having a go but nearly all 16 year olds are the same (myself included when i was that age) they think they eat loads but really they just eat sh1t.

This point is totally true. Quality mass takes quality diet. There really is no way around this, it may take years to realise it, but the sooner you do the sooner you'll start getting serious results. 5-6 small meals, all relatively high in protein and low in fat, at 2 - 3 1/2 hour intervals. It's well doable. You may find it easier to cook a few things in the evening and pack them for the next day.

tribulus wrote:

Also what type of exercises are you doing? If you're doing lots of shoulder pressing, arm curls and so on you probably won't see an appreciable difference in size (although bare in mind it's only been a few months, this a long term thing) Try doing things like squats, bench presses, cleans, deadlifts, chins.

I agree that heavy compound exercises like squats, bench presses and chins PERFORMED CORRECTLY are vital to mass development. Using too much weight and cheating on the technique will get you absolutely nowhere.

insane drummer

yea im 17 now, just turned about two months ago and have been working out since i was 16, started at about march! i started it off easy as i wasnt very big at all, skin and bone, but since u have been working out for a while im sure ur well used to the routine, whats you routine in the gym just as a matter of intrest? if you want mine to compare just pm me and ill give it to you no problem. it took me up until maby june to see any kinda improvment and build and that was with protein shakes and taking it very seariously. but now i see alot of improvment in not that long of time, u just got to let it happin. well thats in my case anyways!

daveirl

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daveirl

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half_life_man

This is the new routine i've started.
Day 1: Chest, Shoulder, Triceps
Day 2: Biceps, Back
Day 3: Legs, Abs

I would not do this workout 3 days in a row I would have them spread out during the week, for example Day 1 is Monday and Day 2 is Wednesday. I do these workouts in my garage because I have dumbells and all that stuff. I take my protein shakes in the middle of or towards the end of my workout.
I also try to go for cycle in the gym everyday, I use the bike machines. I would try and cycle for an hour with frequent breaks. I would usually take 2 eggs with a pint of milk (or tuna and a pint of milk) before or after my cycle. i heard that cycling is good for developing your calves and thaighs. However im not too sure if i should be adding cycling to my routine as i am trying to gain weight. I thought if I was takeing protein before or after every cycle it would help with gaining leg muscle. Can someone please correct me on this? Keep your tips and suggestions coming!:)