10-15 relatively clean gain, in 6 months

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    10-15 relatively clean gain, in 6 months


    Hi my name is Connor and I'm 16. I'm 5'10" 155lbs, playing soccer, and somehow while playing I need to gain 10-15 lbs of mainly muscle over a 6 month period. Right now I'm eating 3500-3800 calories a day, and during these 6 months I will be lifting 5 days a week. The current macros I'm hitting are 25% protein 25% fat 50% carbs. And basically I was looking for any advice any of u could give me about a clean 6 month bulk, it would be greatly appreciated

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    I would consider dropping down to 3-4 days a week.

    What does your training look like? How much soccer specific work are you doing?
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    I would make more realistic goals. No way you can gain 15lbs of just muscle in 6 months. No way. But if you stick to a bulking diet and work hard in the gym, you should see an increase in that time, just not nearly what you're expecting.
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    Generally, this goal is unrealistic, but you're at the age where you can add significant amounts of mass in a short period of time.

    The main thing would be to constantly keep track of your calories and remember to keep increasing them as your weight climbs. As far as training goes, either Rippetoe's Starting Strength, DeFranco's Westside for Skinny Bastards, or 5x5 would be my recommendation.
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    Would be easier than your original thread asking for advice on gaining 10-15 lbs in 3 months, but still this would be very difficult. You could put on 15 pounds with about 10 of it being muscle imo, but it would be quite difficult. You would need to eat about 200-250 calories above TDEE with some rigorous training. Drink a lot of Protean.
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    No cardio lots of Protean and increase those calories!
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    I wont write a plan for you, that is something you can do and we will give help on it.

    What I will help you with is a few tips that will help you on your path. Though, if you are not training hard enough, you will not make the gains you want and the food you will be eating will do little to nothing for you.

    Solid protein and carb meal before your 1-2 hrs before your workout.
    Preworkout for energy and focus like Conquer
    Whey protean during your workout. Sip on it as you are training.
    A Whey isolate such as Isotean right after your workout.

    That will help you. As for the rest of your day, like i said i wont write it for you but if you write it out, you will have a much better response as to what else to do.
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    Those gains would be very difficult "naturally" and at 16 i wouldn't recommend taking anything.
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    I think at that age it is possible. He is at the age where his body is growing naturally. With that said it is unlikely. He would have to have the genetics. Plus the right training and rest would help. Both are less likely at that age. He won't need a bunch of protean but plenty of calories would help.
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    Quote Originally Posted by nicksox15 View Post
    I would make more realistic goals. No way you can gain 15lbs of just muscle in 6 months. No way. But if you stick to a bulking diet and work hard in the gym, you should see an increase in that time, just not nearly what you're expecting.
    Im a lil bit disappointed. I weigh 160 at the time of this writing and i thought i could hit the 200 pounds(25lbs of muscle,15of fat) by the end of this year. Im 17 and 5'11,but i guess thats unrealistic too
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    Geez... Stop pimping supplements to 16yo's.

    Beyond that, you received good advice. Get on a good, proven program and eat. I wish I still had my teenage hormones. :/
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