Hi! I'm 15, male and i'd really like to start building up some muscle, since I'm pretty skinny by genes (REALLY skinny. There's almost no fat in my body. Not that I don't eat, I just... don't retain it lol) but have no much idea how to start, what kind of food i should eat and all that stuff. any ideas? my sister recommended me to ask you
hi there! i’m definitely gonna go to martin for this one, as he’s the expert on muscles and will help you get started. :)
You have my brother’s genes. First, you’ll have to find the rough number of daily calories you’d have to eat to gain a pound or so of body weight at the end of 1 week (it’s going to involve some force-feeding).
Second, we address the 3 macronutrients. For mass-gaining purposes, the lower daily limit for protein intake, which is considered a high number to most people (but a conservative one in bodybuilding circles) is 1 gram per pound of body weight.
If I weigh 165 lbs, I make sure to take in 165g of protein. You probably can get away with a little less; whether or not you should up your intake will depend on whether you are recovering from your workouts, getting stronger, and/or seemingly putting on more flab than muscle. This is all contingent upon the fact that you have no pre-existing liver or kidney conditions and drink enough water.
For carbohydrates, the range can be anywhere from 200-500 or so grams a day. If your weight training routine is high in volume (plenty of sets and reps), lean toward the higher end.
Fat intake should be incidental, for the most part. Don’t deliberately try to cut it out or overdo it. Also, you’d do well to invest in fish oil (if you had to pick one, pick the fish oil) if you don’t regularly derive a portion of your protein intake from fish.
Flaxseed oil is optional.
Regarding training, it doesn’t necessarily have to be comprehensive; you are the sculptor, so you get to decide which muscles you want growing. How you go about the training really doesn’t matter, as long as you are progressing in the amount of weight and reps you are handling over a long period of time.
Some initial guidelines would be to perform 1-3 exercises per body part, 1-3 sets per exercise, 6-20 reps per set, and use anywhere from 50-75% of your 1-repetition maximum on the “big” exercises (bench press, squat, deadlift, overhead press, rows). Best of luck.