Yeah i know 57.5kg sounds a bit weird, i have been told i look around 75kgEverything that you see. 57.5kg is not safe!!!
hey at the gym i would usually bench press, incline chest press, pull-ups, lat pull down, squats, calf raises, leg extensions and the leg press.EVERYTHING
Whats your current training like? Pick a begginer program and start eating... Protein at every meal and lots of vegies... Carbs around training time. Cottage cheese before bed.
You picked the right age to start training
Yeah i know 57.5kg sounds a bit weird, i have been told i look around 75kg
I assume at 16 you're eating whatever your parents put in front of you.
As long as you're eating pretty healthy now, just add in 2L of full cream milk a day.
The extra $3 a day for milk won't kill you financially and it's easy to get down.
You'll grow.
And that weight is pretty average for a fit but not muscular 16 yr old at your height. It's pretty much exactly where I was at the start of year 12. By the time I was 18 I was 75kg.
I actually prepare all my own food and eat Different foods than my family, i would usually go for a piece of lean beef, chicken or turkey for tea (with vegetables). I can control what i eat pretty well. Have you got a suggestion on about how many calories i should be having a day?
As you said you put on about 17kg in year 12, Was that a combination of muscle and fat or was it all muscle?
No I put on that weight somewhere between early year 11 and half way through first year uni, so about 2 years. I didn't get any taller, so it was a combo of bone density, muscle - and a little fat. However, when you've got an extra 12kg of muscle on you, the extra 3kg of fat means nothing.
What I meant by my suggestion about your diet is that it's completely irrelevant how many actual calories you need in your diet. If your weight has been static for a while, then whatever you're eating right now is your maintenance calories, whatever the number is. The addition of extra calories is all that matters.
So keep your diet the same, and supplement with milk or a couple protein shakes a day, or the other option is to over all increase your food intake, but thats harder to keep track of.
So my suggestion is, keep eating the same but add 500 - 1000 calories a day through milk or protein shakes.
Ill try to add a little bit more fat, What do you think of my measurements? taken a month apart how do you think i am progressing?Fat and Protein are essential, Carbs are not, though they help with growth. Eat what you eat now, add a tablespoon or two of natty peanut butter and a few litres of whole milk each day. Cheap and easy.
Ill up my calorie intake to around 3500 see how that goes, hopefully i start gaining quicker thenYou said you've been doing the strength training bit for 2 months now, is that you just first starting weight training? If so, I think you could gain more quickly than you are especially being as young as you are. Start shoveling that food in and reap the benefits of your growth spurts. It's much much harder to build muscle than it is to lose fat, so start gaining now when all your hormones are working in your favour.
Good on ya for starting early.
Oh to be 16 again things I would do training wise!!
Curl curl curl bench bench curl curl curl leg press Ben curl bench bench tricep extension curl
Curl curl curl bench bench curl curl curl leg press Ben curl bench bench tricep extension curl
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