I’m a junior in High School, i’m 5′8′ and like 125 pounds. By next year, i want to be at least 140. How (in terms of working out and eating) can i get my wait up to that while still being in shape? I’d like to not use any muscle-building supplements.
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7 responses so far ↓
1 Bham //
start a workout regiment and eat correctly
2 myangels //
protein is the building blocks of muscle..eat plenty of lean protein while doing strength training.
3 harshathlete //
Most of your gains will come from a good healthy nutrition. Nutrition in your case is 80-90% of the answer.
1. Eat more frequently.
2. Eat a 30% protein, 50% carb and 20% fat diet.
3. Eat clean at least 80% of the time.
4. Lift weights 4-5 times a week.
Since you are in high school , you are young enough to be able to put on a lot of muscle. You are more likely to reach your goal if you keep up with your nutrition end.
5. Also, if you feel like you are gaining too much fat, then add some cardio 2-3 times a week to burn the fat.
4 cb. //
eat, eat and eat.
i was a skinny kid and i though protein powders and stuff would fix that. it just helps a little.
your main source to get big is food.
chicken,
lean meat,
fish
eggs
and some dairy products such as milk and cheese are good sources of protein which is vitial for growing and repairing muscles that have been damaged after working out.
you also need carbs which help gain the weight and feed the muscles as well with nutrients and enegry.
breads
noodles
potatoes
apples,
any thing thats low fat and high carbs is good.
for some one weightin about 125, i’d aim for around 3000 or more cals a day and around 200 or more grams of protein.
with right trianing and eating habits you’ll be gaining muscles in no time:)
5 soccer_striker //
Protein is the what helps the muscles get bigger and stronger.
in order to gain muscle weight and not just fat, you need to eat foods with high protein.
chicken, lean meat, fish, tuna.
green veggies
yogurt, cottage cheese, milk
brown rice, wheat grain pasta, wheat bread
peanut butter, oat meal.
eat about 5-6 meals a day. every 2-3 hours.
6 Dewayne //
i have a thin buildd, was tired of being skinny, i went from 165 to 175 in 1 1/2 years. as for going from 125 to 140 in a year, dude, its not gonna happen, the average person who lifts religiously and sticks to the plan can gain 5-10 pounds of muscle a year. when you start getting into steroids and taking like 20 different supplements, thats when you can gain more, but at what cost, don’t put that crap in your body. Look man, you wanna gain muscle, stick to a high quality protein shake, and lift 3-5 times a week, and dont miss one here and there, stick to it. don’t do cardio, this worked for me, i might sound stupid, but hey, it worked for me. rest is the most important part of weight training, make sure you give your body a couple full days of rest when you lift. dont expect instant results, it will take like 6 months to even notice an increase in muscle. be patient, i’m gonna hit 185lbs. and it will have taken me about 2 1/2 to 3 years to gain 20lbs. of muscle, its reality though. STAY AWAY FROM CREATIN AND ALL THAT CRAP.
7 Nathan Y //
eat a lot of meat like chicken and steak and lift more heavy you should focus more on doing more weights and less reps.