Need advice

Bigmac16

Bigmac16

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1.5 years ago I weighed just 54 kgs and was bullied often for it. I'm 16 now and I weigh 70 kgs and am 8 % body fat (I have always been lean due to an hyperactive metabolism). I'm still not proud of myself though and want to get much larger, at least 10 kgs more of muscle. I don't have a time deadline either. I have never seen or touched AAS and I would like to stay that way so I would like advice on how many reps and the amount of weight I should be doing and how often I should go to gym ( I currently go six days a week) and I do 3 muscles per day and usually spend up to 2-3 hours a day in the gym and do 3-5 sets of a certain exercise and will usually do 3-4 except use per muscle group. Sorry about the grammar too, brains a bit dull because I have been wagging school for gym. Need some advice from someone who knows what there doing and what works. At this point I'm taking all advice and criticism so tell me what to do and how to change :)
 
Bigmac16 said:
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1.5 years ago I weighed just 54 kgs and was bullied often for it. I'm 16 now and I weigh 70 kgs and am 8 % body fat (I have always been lean due to an hyperactive metabolism). I'm still not proud of myself though and want to get much larger, at least 10 kgs more of muscle. I don't have a time deadline either. I have never seen or touched AAS and I would like to stay that way so I would like advice on how many reps and the amount of weight I should be doing and how often I should go to gym ( I currently go six days a week) and I do 3 muscles per day and usually spend up to 2-3 hours a day in the gym and do 3-5 sets of a certain exercise and will usually do 3-4 except use per muscle group. Sorry about the grammar too, brains a bit dull because I have been wagging school for gym. Need some advice from someone who knows what there doing and what works. At this point I'm taking all advice and criticism so tell me what to do and how to change :)
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If your main goal is to gain weight and size, you need diet advice not workout tips.

With a high metabolism you may need to eat what feels like insane amounts of food, but enjoy it. Anytime gains stall, eat more.

Also, working out 2-3hrs 6x per day wk is way too much. Try keeping your workouts to 1-1.5hrs Max.

Can you lay out your current diet and lifting program?
 
Good job bro, looking great at 16. Keep it up. Agreed with Booneman. Eat more and stay in the 8-12 rep range for muscle growth.
 
My current diet Is nil lol. I have no diet plan, but I eat good food when I can. I have been messing around for this time but I'm keen on leaving school and getting serious about bodybuilding so I'm going to need a good diet plan
 
Bigmac16 said:
My current diet Is nil lol. I have no diet plan, but I eat good food when I can. I have been messing around for this time but I'm keen on leaving school and getting serious about bodybuilding so I'm going to need a good diet plan
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Ballpark your diet?

Are calories consistent?
Macros?

If not this is your primary focus; download myfitnesspal and start logging.

If you need macro split advice or meal timing we can certainly lend a hand
 
Bigmac16 said:
My current diet Is nil lol. I have no diet plan, but I eat good food when I can. I have been messing around for this time but I'm keen on leaving school and getting serious about bodybuilding so I'm going to need a good diet plan
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you said "when i can" which to me almost guarantees you're not eating anywhere near enough to gain.
 
That is true booneman77 I gain extremely slowly but up until now I haven't been serious about bodybuilding, as soon as I get a job though I will take it serious and start eating right
 
Bigmac16 said:
That is true booneman77 I gain extremely slowly but up until now I haven't been serious about bodybuilding, as soon as I get a job though I will take it serious and start eating right
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I'm not even talking about eating "right" but flat out eating "enough". If you have a fast metabolism, you should be more concerned with total calories than with food choices first and foremost.
 
Once I have the money I will be able to afford to eat well at the moment I can't eat enough because I don't have any food around the house that's why I'm asking for advice now. I'm fairly sure my required calorie intake is around 3000+ which means I need to eat around 3 times the amount I'm currently getting. But as I said once I have a source of income I'm going to start entering in bodybuilding comps because by then I should be eating better and putting weight on quicker
 
Bigmac16 said:
Once I have the money I will be able to afford to eat well at the moment I can't eat enough because I don't have any food around the house that's why I'm asking for advice now. I'm fairly sure my required calorie intake is around 3000+ which means I need to eat around 3 times the amount I'm currently getting. But as I said once I have a source of income I'm going to start entering in bodybuilding comps because by then I should be eating better and putting weight on quicker
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How much can you spend per week on food? 3000 cals shouldn't be hard at all to hit even on a really tight budget
 
I'm happy to spend around 60- 100 depending on how much money I'm making. Is preworkout and other supplements worth the money too?
 
Bigmac16 said:
I'm happy to spend around 60- 100 depending on how much money I'm making. Is preworkout and other supplements worth the money too?
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If money is tight, and you have to decide between food and supps, food wins by 384959946748599476 miles. That said, $100 a week is a ton of money! You can easily eat way over 3k on that budget. And good food too, not just cheap junk all the time!

Even $60 should be plenty. If you want, I'd be happy to help you plan/budget it all out. If you know your macros you want that would help too.
 
You are probably overtraining at this rate. Try training using an upper lower split like the one Alberto Nunez described in a YouTube video (google it) then use the IIFYM calculator to calculate your macros for your goal. :)
 
Bigmac16 said:
From scratch
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Cool. Give me this info and we can get started:

-Height
-Weight
Current bf%
-Sample daily meal plan (give me two or three of its very different each day)
-And are you currently gaining/losing/maintaining on the meals you've given?

Also, are there any foods you can't/won't eat or ones that you can't live without?
 
Height is 175

Weight is 70 kgs at the moment

8% bf

And I don't really have a meal plan but I try to stick to 6 wheat bix or 2 eggs, lunch is rare for me I ussually don't have time for lunch but once I have left school I will, tea is ussually a portion of lean meat such as chicken or trimmed steak.

My weight is either erratic or steady at the moment it's sticking around 68-72. It is possible I have hit a plateau or I'm just not eating right. I did however weigh 50 kgs when I started bodybuilding.

I'll literally eat almost anything if I think it's beneficial to my health and I can live without pretty much everything if I need to
 
Bigmac16 said:
Height is 175

Weight is 70 kgs at the moment

8% bf

And I don't really have a meal plan but I try to stick to 6 wheat bix or 2 eggs, lunch is rare for me I ussually don't have time for lunch but once I have left school I will, tea is ussually a portion of lean meat such as chicken or trimmed steak.

My weight is either erratic or steady at the moment it's sticking around 68-72. It is possible I have hit a plateau or I'm just not eating right. I did however weigh 50 kgs when I started bodybuilding.

I'll literally eat almost anything if I think it's beneficial to my health and I can live without pretty much everything if I need to
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So your ENTIRE day's food intake is:
6 weetabix
8oz of lean meat?????

or 2 eggs
8oz of lean meat
?????
 
I'm impressed that his weight is around 70kg. I would not even call that a diet. I'm sure booneman can fix this better than I can, but how about (wheat) bread with peanut butter, lots of whole milk, eggs, tuna cans, chicken breast, rice, potatoes, vegetables... heck, even fast food. Carry a ziplock full of nuts with you at all times and snack on them. Walnuts, almonds, peanuts, anything you like.
 
That's not what Meant booneman I will try and eat this when I can but I will always eat as much as possible after I train but it's mostly crap
 
Bigmac16 said:
That's not what Meant booneman I will try and eat this when I can but I will always eat as much as possible after I train but it's mostly crap
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Ok, well I need to know EVERYTHING you eat in a day... Lay it out like this:
breakfast - foods and portion size(oz,g, pieces, etc)
lunch -
dinner -
post workout -
etc etc

otherwise I have no way to even roughly figure out what your calories currently are and no clue where to start you off.
 
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