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  1. #1
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    Default 15 Year Old Beginner - Advice Needed!

    Hi everyone, delighted I've found this forum!

    For the last 4/5 months I have been somewhat of a fitness fanatic, I eat super healthy and exercise pretty much every day. I am very fit and I can run for fun, however, I now want to bulk up.

    I know my nutrition well, and I know what I should and should not be eating, but this bulking up stuff is new to me; so I will be following this article in terms of my diet:

    http://www.muscleandstrength.com/art...ding-diet.html

    I have worked out my calorie intake to be 3,000. To bulk do I add on 500 to this? It doesn't actually mention this in the article from what I can see.

    As of Monday I will be following this program for 8-10 weeks:
    http://www.muscleandstrength.com/wor...g-workout.html

    It is the most practical for me in terms of the routine, although there are 1/2 exercises I will be swapping out for like for like exercises and I can't see that being too problematic. What are peoples opinions on this routing? Is it good for a beginner like myself?

    Those are the only questions I have really, from what I have gathered the first few months of body building is when you can make the biggest gains, so I just want to make sure I am maximising my advancement.

    Sorry if this didn't flow properly, it's late here and I'm tired!

    Thanks for any replies in advance

  2. #2
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    Default

    For your bmr add as many calories as it takes to gain one pound a week, or about .5 kg a week.
    As for routine I would recomend the link below because it has the three big compounds: Deadlifts, Squats and Bench Press but if you don't have the gear then use a workout from the begginer section you have the equipment for. Use light weight and focus on form until you have a good feel for the exercises in the routine.
    http://www.muscleandstrength.com/wor...y-workout.html

  3. #3
    Seasoned M&S Veteran Spartigus's Avatar
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    Default

    Quote Originally Posted by Coneilly View Post
    Hi everyone, delighted I've found this forum!

    For the last 4/5 months I have been somewhat of a fitness fanatic, I eat super healthy and exercise pretty much every day. I am very fit and I can run for fun, however, I now want to bulk up.

    I know my nutrition well, and I know what I should and should not be eating, but this bulking up stuff is new to me; so I will be following this article in terms of my diet:

    http://www.muscleandstrength.com/art...ding-diet.html

    I have worked out my calorie intake to be 3,000. To bulk do I add on 500 to this? It doesn't actually mention this in the article from what I can see.

    As of Monday I will be following this program for 8-10 weeks:
    http://www.muscleandstrength.com/wor...g-workout.html

    It is the most practical for me in terms of the routine, although there are 1/2 exercises I will be swapping out for like for like exercises and I can't see that being too problematic. What are peoples opinions on this routing? Is it good for a beginner like myself?

    Those are the only questions I have really, from what I have gathered the first few months of body building is when you can make the biggest gains, so I just want to make sure I am maximising my advancement.

    Sorry if this didn't flow properly, it's late here and I'm tired!

    Thanks for any replies in advance
    Looks like your well on your way mate!!!!!!

    What changes were you wanting to make, can you post up the routine you will do with the changes? It isnt a problem to do, unless you put things in strange places.
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

    "When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler

  4. #4
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    Quote Originally Posted by Sebastian View Post
    For your bmr add as many calories as it takes to gain one pound a week, or about .5 kg a week.
    As for routine I would recomend the link below because it has the three big compounds: Deadlifts, Squats and Bench Press but if you don't have the gear then use a workout from the begginer section you have the equipment for. Use light weight and focus on form until you have a good feel for the exercises in the routine.
    http://www.muscleandstrength.com/wor...y-workout.html
    That workout seems better at least for the first 3 weeks or so. I will have to swap out 2 exercies though:
    http://www.muscleandstrength.com/exe...extension.html instead of Tricep Pushdown

    Alternating Dumbell Curl for just 1 arm at a time (only have 1 adjustable dumbell at the moment)

    And seated calf raise for standing calf raise.


    Is that ok?

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    My Meal Plan:

    50% 3500 = 1750 Calories/4 = 437.5g Carbs
    30% 3500 = 1050 Calories/4 = 262.5g Protein
    20% 3500 = 700 Calories/9 = 77g Fat

    583
    73g Carbs
    43.75g Protein
    13g Fat

    Breakfast
    Wholemeal Sliced Bread 1 Slice – 80 – 15g – 3g – 1g
    Wholenut Peanut Butter 1 Tablespoon – 100 – 2g – 4g- 8g
    2 Wheetabix – 190 – 39g – 6g – 1g
    Raisins – 50 – 11g – 0g – 0g
    200ml Skimmed Milk – 100 – 10g – 7g – 4g
    0.5 Chicken Breast – 90 – 0g – 19g- 2g

    610 Calories– 77g Carbs– 39g Protein – 16g Fat


    Morning Snack
    16 Cashew Nuts 160 – 9g – 5g- 12g
    100g Grapes (15) – 70 – 17g – 1g – 0g
    1 Orange – 50 – 12g – 1g – 0g
    100g Sweet Potato – 100 – 24g – 2g – 0g
    0.5 Chicken Breast – 90 – 0g – 19g – 2g
    5 Turkey Slices – 100 – 1g – 19g – 3g

    570 Calories – 63g Carbs – 47g Protein – 17g Fat

    Lunch
    Wholemeal Wrap 1.5 – 240 – 42g – 9g – 4g
    1 Chicken Breast – 190 – 0g – 37g – 3g
    Tomato – 10 – 1g – 1g – 0g
    Banana – 110 – 27g – 1g – 0g

    550 Calories – 70g Carbs – 48g Protein – 7g Fat


    Afternoon Snack
    Sweet Potato – 100 – 24g – 2g – 0g
    Tuna – 240 – 0g – 42g – 8g
    Banana – 110 – 27g – 1g – 0g
    150g Grapes (23) – 100 – 26g – 1g – 1g

    550 Calories – 77g Carbs – 46g Protein – 9g Fat



    Dinner
    Heinz Bakes Beans – 150 – 27g – 10g – 0g
    5 Slices Turkey – 100 – 1g – 19g – 3g
    Egg – 80 – 0g – 7g – 5g
    100g Sweet Potato – 100 – 24g – 2g – 0g
    Broccoli + Cauliflower – 60 – 11g – 5g – 0g
    Brown Rice – 90 – 19g – 2g – 1g

    580 Calories – 82g Carbs – 45g Protein – 9g Fat


    Evening Snack (Post Workout Meal)
    Whey Protein – 180 – 2g – 35g – 2g
    Semi Skimmed Milk 400ml – 200 – 19g – 14g – 7g
    2 Wheetabix – 130 – 26g – 4g – 1g
    Banana – 100 – 27g – 1g – 0g

    610 Calories– 74g Carbs – 54g Protein – 10g Fat




    Totals:
    3470 Calories
    443g Carbs
    279g Protein
    68g Fat

  6. #6
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    Default

    Quote Originally Posted by Coneilly View Post
    That workout seems better at least for the first 3 weeks or so. I will have to swap out 2 exercies though:
    http://www.muscleandstrength.com/exe...extension.html instead of Tricep Pushdown

    Alternating Dumbell Curl for just 1 arm at a time (only have 1 adjustable dumbell at the moment)

    And seated calf raise for standing calf raise.


    Is that ok?
    Shouldn't be a problem swapping pushdowns for skull crushers.
    Diet looks good
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  7. #7
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    Default

    I think u should be doing rippetoes starting strength.

  8. #8
    SFHW = Win Aurik's Avatar
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    Quote Originally Posted by Coach View Post
    I think u should be doing rippetoes starting strength.
    ^^ This.

    Any good routine should consist of the "big 4" exercises -- the bench press, the overhead press, the squat, and the deadlift (or some variant thereof, like incline bench, or arnold press, etc). Rippetoe's "Starting Strength" program is a fantastic beginner's program that helps you build a very strong foundation in the "big 4" lifts, and also when coupled with the right diet can add lots of muscle mass in a reasonably short time.

    You can get an overview of Starting Strength at http://startingstrength.wikia.com/ , but I HIGHLY recommend picking up a copy of Rippetoe's book, "Starting Strength: Basic Barbell Training, 2nd Edition." It's packed full of excellent information on the major exercises and includes a "programming" section that will outline his program that will help you get really strong really fast. Once you get through his novice program you can then move onto either a strength training or a muscle building program to suit your needs.
    Go freakin' heavy or go freakin' home!
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