BBdude’s key to great weight gain in teens
In this article I will present to you:
How I managed to bulk from 138lbs to 207lbs in 9 months with a total fat gain of 12 lbs without any use of illegal pharmaceuticals or prohormones.
Basic tips: Sleep
Let’s start with the most boring part.
Sleep is, maybe especially for teens, extremely important. The sooner you realize you can’t hang out with your friends ‘till 2 at night and still expect to grow maximum.
If you do, you will disturb the next day because you have to sleep more, and instead of waking up 9 o’clock the next morning and getting in those 7 meals the next day, you may wake up between 11-12 o’clock and just getting 5-6 meals that day.
This is not what you want. Well, I can’t really say what YOU want, but if you wanna grow, I personally wouldn’t stay up so long.
Get at least 8 hours of sleep every night for great muscle gain.
If you want more, then you should be waking up after 8 hours to get a meal and then go to sleep again.
Food
Then the second most boring.
If you want to grow fast when you are a skinny teen, you got to eat. Eat lots! Eat more than you want to! EAT ‘TILL YOU PUKE IT UP AGAIN! Make sure you make those muscles grow!
You should get 6-7 meals every day, and carbs in every meal but the very last one right before bed time.
Carbs:
Good carb sources when bulking are:
- Oatmeal
- Whole grain bread
- Bananas
- Potatoes
- Rice (even white rice. Simple carbs might be the one ingredient you need to grow)
- Pasta
Simple carbs are also allowed on a bulk for the reason that they are easy to get in when you just need those extra calories.
Protein:
Take your bodyweight in lbs and divide it by 7. The number you got here would be the amount of grams of protein you should have every meal. And don’t think: “ Ah well, I take none this meal and just double it the next meal”.
You should have that amount every meal. I’m not kidding. This is extremely important.
Good protein sources are:
- Tuna
- Chicken
- Bread (Yes. Both carbs and protein can come from this)
- Cheese (mostly at night)
- Milk
- Protein Powder
- Protein tablets
The amount of protein you eat every day is important. You can still gain without protein, but not in the right places if you catch my drift
Fat:
Eat everything but saturated fat. But fat is a great way to:
1. Get testosterone flowing
2. Get the extra calories when bulking
Good fat sources are:
- Nuts
- Peanut butter (great on bread)
- Olive oil
- Fatty fish
Final note on foods: Don’t be afraid to add a little fat! I knew I weren’t, and it helped me a lot when I was bulking. Who cares if you are a fatass at 15% bodyfat when you can cut down in a matter of months and still have a solid 30lbs of muscle put on during a 6 month bulk.
I ate ‘till I puked. I gained a lot of weight and I think it can help other teens too if you just put your heart to it and aren’t afraid of a little throw up.
Training
This is the fun part, for most people. When you look at a workout video with some IFBB pro bodybuilder it is always the HUGE lifts that is fun to watch. Only really serious bodybuilders look at the nutrition part.
Training on a bulk is of course very important. Without it, all the food would convert into fat.
I would suggest you don’t do too much training on a bulk. I completely cut off all kind of cardio, personally, and most of the time I was on a 4-day split, but sometimes I changed it down to 3-day splits to make variation. This causes the body to get all the rest it needs when bulking.
Try to vary the exercises you use. Changing up your routine makes your body come into a “shock” every time you’re having a workout.
Even though I said you should vary the exercises, you need to have certain compound exercises such as:
- Bench press
- Squat
- Deadlift
- Chins/Pulldowns
Try to also have a compound shoulder exercise, but this may not be as important as the 4 others.
Make a good split, and make sure that if you want to train another sport on the side, you have to increase your food intake even more.
Quick facts on how I did it:
- I ate ‘till I puked. In average I think I puked at least 2 times every week for 9 months cause my body couldn’t handle more food.
- I went heavy out every workout and when I went home again I could barely lift the bodypart I had trained. (It was a real bitch to come home after a leg workout)
- I made sure I had AT LEAST 8 hours of sleep.
- I dedicated myself to the sport of bodybuilding so I stayed home and ate all day.
- I had a meal every 2 hours. In the weekends sometimes every 1 hour.
- I didn’t have any diet I followed. I just had specific kinds of food I ate all the time and I calculated so I got the amount of protein I needed every meal.
- I listened to my body and skipped a training if I didn’t feel like doing it.
I hope you at least got something out of this.
Good luck on your bulk
its awesome