Hello there,
I am quite new to this and I am seeking help. Currently, I am a 17 year old with a weight around 115 pounds and a height of 5 feet 6 inches.
For too long I feel underweight and weak for age, and I wish to change that, but I am struggling to decide on a plan and diet. As of now, routine includes doing a set of pushups and squats every other day with a protein supplement before I work out, but its been two months now and I see no gains, so I feel I am doing it incorrectly.
Any help or tip will be greatly appreciated!
Size Gain
Moderators: Boss Man, cassiegose
Re: Size Gain
Hi Spaceman, good to talk to you.
This kind of system might work for you. It's something I've posted before.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this using just body weight.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good mornings, 2 sets, 10 reps
Vertical flyes, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
This is how your schedule could look per week
Day 1. Body weight system
Day 2. Cardio
Day 3. Body weight system
Day 4. Day off
Day 5. Cardio
Day 6. Body weight system
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
You would also increase the planks by 5 seconds a week until you can do 90 seconds.
If you plan on using a gym, the training system can be amended slightly.
This kind of system might work for you. It's something I've posted before.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this using just body weight.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good mornings, 2 sets, 10 reps
Vertical flyes, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
This is how your schedule could look per week
Day 1. Body weight system
Day 2. Cardio
Day 3. Body weight system
Day 4. Day off
Day 5. Cardio
Day 6. Body weight system
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
You would also increase the planks by 5 seconds a week until you can do 90 seconds.
If you plan on using a gym, the training system can be amended slightly.
-
spaceman200
- STARTING OUT
- Posts: 2
- Joined: Tue Jun 23, 2015 2:43 pm
Re: Size Gain
This looks amazing! Thanks for all of the information!
However, I was told that I should keep away from cardiovascular exercises when strength training. As for the rest of the exercises, are they enough to promote growth? Because I have done at the most 4 sets of squats 15 times each with an additional 40 pound weight on shoulders.
Right now, the equipment I have at disposal is a pull up bar, two 5 pound weights, a 30 pound weight, ankle weights, and an exercise ball.
However, I was told that I should keep away from cardiovascular exercises when strength training. As for the rest of the exercises, are they enough to promote growth? Because I have done at the most 4 sets of squats 15 times each with an additional 40 pound weight on shoulders.
Right now, the equipment I have at disposal is a pull up bar, two 5 pound weights, a 30 pound weight, ankle weights, and an exercise ball.
Re: Size Gain
Cardio can burn muscle when done excessively, but even World's Strongest Man competitors do it, so it's not like any amount is counterproductive, just too much.
I wouldn't use ankle weights, they could cause issues with your ankles, because you're potentially putting stress on a small part of the body.
You could use the 5lb weights on small muscles and the 30lb one on big muscles.
I wouldn't use ankle weights, they could cause issues with your ankles, because you're potentially putting stress on a small part of the body.
You could use the 5lb weights on small muscles and the 30lb one on big muscles.