SG Broadband Community

Here's the scoop:

I'm 17, about 5'9 and 135lbs.
I want more MUSCLE MASS.

Yes, yes, I know working out will help, but I need advice with DIET.

What should I eat? Lots of protein obviously......but I need more specifics....Anyone know a good website that will give detailed "meals"....

ALso, are protein shakes/bars effective?

Also, parts of my body should I workout the most, put most emphasis on?

Oh ya, and what kind of stuff should I cut out of my diet (pop, chips, fried stuff, etc....)

Thx guys.

I will give you some of my beer belly if you so desire. Free of charge.

Protein.

Workout legs, back, and chest. these are the largest muscle groups in your body.

Workout only 2-3 times a week with heavy weights.

5 sets of 3-5 reps with big weight. No aerobic exercise whatsoever...you need to slow your metabolism down.

You need to follow a powerlifting routine.

Bench Press
Squats
Deadlifts

that is all.........

Power lifting is really the meat and potatoes of muscle mass...

Also....them protein shakes DO work as long as you don't have a lactose problem as a lot of them are derived from milk products.
Shakes were my choice of protein supplements when I was trying to gain.

Keep in mind your only 17. Your metabolism is probably 3 times that of a middle aged man. *sigh*...

I remember when I wanted to gain weight.. I was 128 ... then next year.. I was at 135.. and the next time I chcked I was at 150.. I'm 5 6"

now I'm at 140 much leaner and bulkier... well I play rugby so I need my size..

what I did was ate everything I could find.. I don't really care... lose fat later....

I tried those protein shakes or suppliments... gave me lots of gas and taste bad... so I just ate lots of stuff and it works great.. more natural too..

I've tried creatine, weight gainers and fat burners... you really don't need them... just work out and it'll come..

anybody know a link to average growth/size chart things

Originally posted by Onethenumber2
anybody know a link to average growth/size chart things

There are standard growth size charts around, but I'd not give them much notice. None of them take into account several things.

Such as ...genetics....

im 5'11" 155 as of 2day at the gym

have always stayed in the 150's for like 2 years

get a job at sams club as a lot guy

ohh. you wanna talk about screwed up genetics??

Dad- 5-9
Mom- 5-2
Grandmpa moms side- 6-0
Grampa dads side- 5-11
Me- 6-6

I think the mailman made a few extra deliveries.. If you know what I'm saying :/

Originally posted by Blitz
Here's the scoop:

I'm 17, about 5'9 and 135lbs.
I want more MUSCLE MASS.

Yes, yes, I know working out will help, but I need advice with DIET.

What should I eat? Lots of protein obviously......but I need more specifics....Anyone know a good website that will give detailed "meals"....

ALso, are protein shakes/bars effective?

Also, parts of my body should I workout the most, put most emphasis on?

Oh ya, and what kind of stuff should I cut out of my diet (pop, chips, fried stuff, etc....)

Thx guys.

I remember when I was 18@5'9" 120lbs now I'm just 25@6' 180lbs+
I started lifting weights very young age, never really serious about getting anything out of it, I liked to lift wieghts, but I really like arm wrestling, its more challenging.

If you want to gain, I mean lots of weight, you gotta sleep average 8hours a day, eat about 140 oz of protien each day, 140 oz of Fat each day and eat 240 oz of Carbs.. to gain you to put more into your body than what you're gonna burn off.
Every otherday, Jog about 4-5 miles. it makes your calves strong.
Pushups, lots of pushups, most guys that get really big do pushups between sets.
The only downfall to getting muscle mass is you will get slower.. but you start taking vitamins,You'll have a little bit of an edge. Be sure to Double dose the b1 b6 and b12, b1 helps your Carbohydrates turn to electrolyes so you don't get dyhydrated, b6 helps you make use of the protiens, and b12 make you hungry + its good for your heart too. Zinc is important as well as Vitamin C. Make sure you don't have a steady stream of sugar in your bloodstream... meaning don't have sweets with every meal, because it can make for a weakened immune system.
Proper balance is important, if you ever to lift weights like dumbbell bicep Curls use a weight that both arms can handle.. ( I have no choice because I'm ambidextrius ). Planning, Planning, Planning, Planning, I can't stress it enough. Planning is one of the most important things to do when you're gonna gain weight.
Plan everything.

I'm currently at 17% Total Body Fat but I'm not really fat, just my tummy.

I gained 20 pounds in less than 2 months (7 weeks) and lost 4% Total body fat.
I know you can do the same. Maybe better depends on you and your activities, and how well you plan each day.
hope my 3¢ helps ya.
Good luck.

If you're looking for pure muscle mass, I'd have to disagree with UOD. What you need would be 2-3 sets of high repetions, 10-15, with low weight, compared to the maximum you can lift with that particular muscle group.

I think UOD has it right though, a power lifting regimen is better. No, you won't have the pure bulk, but you will be leaner and meaner. Dunno about the aerobic part as far as metabolism goes, but a good aerobic program in conjunction with a hard power lifting schedule should give you a good 'cut' look. You wil have less body fat, and you will gain less pure muscle mass, but you will be sculptured.

I would suggest a good martial arts program, combined with power weight lifting, best of both worlds, endurance and strength where it counts.

You are trying to put on weight.. Well I've lost 9 pounds.. Want me to send it to you in the mail?

if you want mass lift heavier weight with lower reps as uod said. higher reps with lower weight is going to tone you and make you look nicer but you wont have the bulk.

i would say just eat 3 healthy meals a day and workout every other day and make sure you get good sleep to start off and see where that takes you and how your body responds.

your body will eventually reach its natural plateau and you will know because you will stop gaining mass at that point i would say if you are still unhappy with your size to start with the shakes and all that stuff.

whats most important is listen to your body, because everybody's body is different. i usually eat 4 big meals a day and just do calisthenics and im not huge, i only weigh 175.

So.. If you are just trying to lose weight.. Is doing curls and benches and stuff like that bad?

Originally posted by Mutch
So.. If you are just trying to lose weight.. Is doing curls and benches and stuff like that bad?

not at all, its like when I go on maintanence doses I'm not gaining nor losing, to gain; put more into your body than what you're gonna burn off.. To lose, do the opposite. eat more foods that make you feel full like veggies, and fruit, even dehydrated food will do.
You can lose weight without messing up your immune system.. some people get sick when they try losing weight because their body can't handle being without the proper foods. Just maintain a well balanced meal, and work out. Alot of high intensity low impact exercises can really help you lose wieght.. or get a boxing bag and gloves and pound on the mofo till your head is about to explode from too high blood pressure, and do that twice a day.. once after dinner and once after late night snack.. guaranteeed to lose a few pounds. Boxers cut weight buy doing that.

well.. In about 2 weeks I've lost 9 pounds.. All I really do is..

Crunches, I used to be able to do like 70, now I can do 100
Curls- 20 pound weights
A bunch of other weights which me and my dad do..
Swimming
Eating alot less crap, like no more chips/pop/icecream/cookies.. Etc

I still have three meals a day, as I need it.. Im still growing, and I am a teenager.. Usually a bowl of rice krispies for breakfast, sandwhich,apple, fruitopia for lunch. And like a prokchop, rice, salad, potato for dinner.

I havent really set a goal, Im just going to keep on this little diet until I am where I want to be..

Just a quick note if you do plan on altering you diet & working out DRINK WATER too much protein can cause liver problems without proper H2o intake also avoid high reps with your frame you'll be basically the same size just really tone. High reps=aerobic exercise. Weight lifting for mass should be anaerobic. And actually add a meal when you start your program If I had more time I could go into detail.

Yea water helps you out alot.. If you have a huge glass of water with dinner you fool your stomach to think its more full, and you in turn eat less.