[demon muscles]

and diet
I am 13years old 150LB, 5' 9''

[Freak]

Were not going to just make you a diet. We will help you but you have to put in effort also.

[demon muscles]

well i do eat a lot of fish and vegatables

[Mygeeto]

*shivers* ok all u gotta do is eat lots of meats, veggies, pastas, rice, breads, dairy, ect. low fat and low salt products ok.
then heres the fun part. you gotta experiment with all these different training types to see which one suits you. do it for 6 weeks and if you dont like it move onto the next one.
theres: HIT, HVT, German Volume Training, DC, Upper-Body/Lower Body, Push/Pull, ect. and countless others.

[bbdude]

whatsur bf%?? and yes, do as mygeeto and thefreak said...
u could also take some supplements when u have learned what to eat and not eat... but no MUSCLETECH products!!!!! im just warning u lol... the Muscletechproducts are highly overpriced and barely work..

[mindstar]

This is a foundation program

For now, being so young, I'd just start by trying to eat healthfully. Lots of veggies and fruits, lean protein, and not too much sugar or fat. Being only 13, this is a good enough start, and might be easier to accomplish than a bbing diet. Being healthy should be your main goal right now.

In regards to weight training, try a 3 day a week split...Monday Wednesday and Friday. Really focus on form and teaching your body how to do thing properly. Doing this will help you in the long run and will put you farther ahead of the game than if you focus too much on the poundage. I don't think there is any need right now to get into advanced training protocols, just stay simple and leanr the iron game for now.

A sample program might look like this:

Legs

Full squats x15; x12; x12; x8
Hamstring curls x15; x15; x12; x10
Calf raises x20; x20; x20; x20

Chest/shoulders/tris

Bench press (could be done with DB's) x12; x10; x8
Incline Flyes x12; x10
DB military press x12; x12, x10
Tri Rope press down x12; x12; x10

Back/Bis/forearms
Chin ups x12; x12; x12
Seated rows x12; x10; x8
EZ curls x15; x15; x12
Forearms curls x50; x50

I have purposefully chosen a low volume approach, as right now, less is more. Form is everything, get someone to show you how to squat and BP...don't be sucked into trying to show your friends how strong you are and do more weight than you should, it will retard your gains. These are also exercises that are easy to perform properly...try this for at least 6 months and then you can try switching things up a bit.