i am new to bodybuilding please help

[BOOTSY2002]

first of all i am 16 and 17 in a couple of months any suggestions to what i do.

i go to the gym bout 3 times a week and just do weights for all parts of the body but although i can lift more and more all the time my muscles arent getting much bigger how can i achieve this without using steroids.

looking forward to hearing from any of you thanks alot
bootsy2002 newcastle england.

 

[Mindwraith]

How much are you eating, you should be eating quite a large number of calories if you want added mass. Just make sure you get a good amount of protein, about 1.4g per KG of body weight. I'm 181 lbs so I need about 115g a day. Eat a lot of chicken, turkey, tuna, beef, eggs, milk and cheese. Whey protein shakes are good, I prefer the tasty chocolate kind from GNC, a little more expensive but tastes like real chocolate milk if you put it in milk. Get plenty of complex carbs, pasta and whole wheat bread are good sources there. Also I'd say get some good vitamins, preferably those daily packs.

Also try to incorporate plenty of compound and full body exercises in your work out. Chin Ups, pushups, squats, deadlifts, dips, etc.. Those are the exercises that will force your body to produce plenty of natural muscle growth hormones. Don't use steroids they're not only bad for you but really very unnecessary, you can achieve more without them in the long run and you won't end up seriously regreting it when you're older. Steroids may buy you a week or two of growth but at a risky expense of future health. The right food and exercises will do just as good as any steroids.

With this plan you can expect gain a noticable amount of mass in about 2 months (given 4 or 5 days a week work out) and after a year or so you'll be on your way.

You might want to post your routine and get some tips on that as well.

 

[nikkita]

Read this thread that was posted in the women's forum but that has very valuable information about your question... worth reading it!

http://boards.elitefitness.com/forum/showthread.php?threadid=202716

 

[Debaser]

Just make sure you get a good amount of protein, about 1.4g per KG of body weight. I'm 181 lbs so I need about 115g a day.

Interesting...I ate more protein than that each day before I even started weight training...

You should have at least 1.5 times your bw in lbs and I do 2 times my bw. So I have around 400 grams a day.

 

[Fatty4You]

although i can lift more and more all the time my muscles arent getting much bigger how can i achieve this without using steroids.

People's strength, in the beginning, goes up much faster than muscle size. It is theorized that this is due the adaptation of the body's central nervous system to recruit more muscle fibers.

See, when you flex a muscle, not all of your motor unit in that muscle are recruited. The more your body learns to recruit more motor units, the more maximal force a muscle can exert without actually getting bigger.

I would certainly keep lifting 3 times a week for now. Soon, your nervous system will start to go as far as it can go [at the moment] and your muscle will have to grow in order to adapt to heavier weights.

As for steroids. DONT use them so soon. At least build a base for your body before you start using performance enhancers. You're young right now, your body is producing CRAZY amounts of hormones on its own, so use those while you still got them.

-Fatty

 

[BOOTSY2002]

thanks

thanks alot for your help ill start eating more calories n training harder.

thanks again.

 

[Mindwraith]

Interesting...I ate more protein than that each day before I even started weight training...

You should have at least 1.5 times your bw in lbs and I do 2 times my bw. So I have around 400 grams a day.

Thats an obscene, unnecessary and potentially harmful amount of protein IMO. But to each his own I guess, your genetics could be an exception who knows. At most I take in 160g when I'm growing and not cutting fat.

 

[BOOTSY2002]

ok so what next

any more ideas then into how i get big by eating and training??
mr x, anyone?


help me out please a beginner to the sport

 

[Debaser]

Thats an obscene, unnecessary and potentially harmful amount of protein IMO. But to each his own I guess, your genetics could be an exception who knows. At most I take in 160g when I'm growing and not cutting fat.

Then you're not gaining anywhere near what you could be.

And please definte "potentially harmful" amount of protein. What is this amount, and why is it harmful? I hope you're not talking about kidney problems, as this unsubstantiated myth has been disproven long ago.

 

[epimetheus]

Interesting...I ate more protein than that each day before I even started weight training...

You should have at least 1.5 times your bw in lbs and I do 2 times my bw. So I have around 400 grams a day.

No- that is what the suppliment companies what you to eat, but it isn't what you need. The American College of Sports Medicine recommends 2.0g per KILOGRAM, not pound. From here: http://www.acsm.org/pdf/0080FS44.pdf

Protein intake is usually expressed in one of two ways: grams
of protein per kilogram of body weight per day (g/kg/day) or as
a percentage of total caloric intake. It has been determined
that the recommended daily allowance of protein for healthy
adults is 0.8 g/kg/day or 12-15 percent of daily caloric intake.
However, research has demonstrated that athletes, both
strength/power and endurance, have an increased need for
protein, especially during times of intense training. These data
suggest that the recommended daily allowance for athletes in
training, ranges from 1.2 to 1.8 g/kg/day, which when coupled
with increased food consumption that accompanies training remains12-15 percent of their daily caloric need. The general
population currently consumes at least 1.0 g/kg/day, and most
athletes routinely consume 1.2 to 2.0 g/kg/day because of their
high total energy intake. Therefore, as long as caloric intake
meets energy expenditure via a well balanced diet, protein insufficiency will not be a problem. Vegetarians or persons on a
restricted diet may consume a majority of incomplete proteins.
In these cases, a greater amount of protein may be required,
possibly via supplementation, to meet the necessary amounts
of essential amino acids.
Currently, there is no evidence that very high protein diets,
greater than 2.0 g/kg/day, will improve performance, increase
muscle size, or increase strength. Excess consumption, in very
high protein diets, may also come with health risks. Excess
calories above individual energy expenditure, from any source,
will be stored as fat.
With appropriate dietary intake, protein supplementation
does not appear to be necessary. In general, a diet that
provides approximately 55 percent of the calories from carbohydrate, 15 percent from protein, and 30 percent from fat will meet the healthy individual’s as well as the athlete’s needs.
this perceived impact, real or not, and commercial promotion
of nutritional supplements that drives the multi-billion dollar
sports supplement market.

Hmm, whom to believe. A multi-billion dollar industry that wants you to buy their product, usually by using junk/psuedo science to convince the gullible to buy their product? Or how about the leading organization that deals with atheletes, training, nutrition and sits on top of the cutting edge of research and development?