[lonesoldier1]

Hello guys
I'm a 16 year old guy, who is 120 pounds and around 5 foot 7. I'm looking to gain weight cause ppl have recently been talking **** about me being weak and skinny. I've stuck with some around 100 push ups a day and going on my toes to improve my calves. I also went to the gym a couple times this month. I'm looking to improve my routine. Cardio is no need because i have gym every day which makes me run at least 1 mile. What routine should i follow and what should I eat? I usually eat a asian diet with rice and soup. Less meat and more fish tho.

Thanks guys.

[bulk then cut]

welcome to the dungeon bro. in a nutshell, eat evry 2 hours, eat 1g protein per body weight, around 300 carbs, and to gain weight around 3000+ calories. and cardio nonetheless helps even when youre trying to bulk. i know you have gym but try doing cardio on selected days after your workout. a 3 day split would be good for you i guess. monday-chest,biceps tuesday-legs,shoulders wednesday-rest thursday-back,triceps. diet comes first, without a good diet, you will get nowehere, eat clean remember that. complex carbs before workout (brown rice, whole wheat etc) after workout get in some protein asap, and some simple carbs (rice cakes,white bread, white rice) you should get some optimum nutrition whey protein too. remember **** muscletech,and **** gnc, thats how we are here at the dungeon. 100% Whey Gold Standard (2 lbs) By: Optimum Nutrition do some searching for the best excercises, routines and such. we usually dont answer to broad questions like the one you asked, no disrespect but theres so many people that just ask such broad questions without searching. but i felt nice today jk nice to have you here bro

[KM]

Originally Posted by bulk then cut

welcome to the dungeon bro. in a nutshell, eat evry 2 hours, eat 1g protein per body weight, around 300 carbs, and to gain weight around 3000+ calories. and cardio nonetheless helps even when youre trying to bulk. i know you have gym but try doing cardio on selected days after your workout. a 3 day split would be good for you i guess. monday-chest,biceps tuesday-legs,shoulders wednesday-rest thursday-back,triceps. diet comes first, without a good diet, you will get nowehere, eat clean remember that. complex carbs before workout (brown rice, whole wheat etc) after workout get in some protein asap, and some simple carbs (rice cakes,white bread, white rice) you should get some optimum nutrition whey protein too. remember **** muscletech,and **** gnc, thats how we are here at the dungeon. 100% Whey Gold Standard (2 lbs) By: Optimum Nutrition do some searching for the best excercises, routines and such. we usually dont answer to broad questions like the one you asked, no disrespect but theres so many people that just ask such broad questions without searching. but i felt nice today jk nice to have you here bro

Nice post bulk then cut, looks like your coming along nicely.

To add: On a bulk (which you should be starting) attempt to hit 6-8 meals/day. It seems rough, but you'll get the hang of it. Do some research on proper nutrition and training and you should start nicely. Good luck.

[PociusMaximus]

Always set your sights on being better than the previous day. Show everyone what you are capable of, then have them bow down to you. lol

[bigbull]

Originally Posted by bulk then cut

welcome to the dungeon bro. in a nutshell, eat evry 2 hours, eat 1g protein per body weight, around 300 carbs, and to gain weight around 3000+ calories. and cardio nonetheless helps even when youre trying to bulk. i know you have gym but try doing cardio on selected days after your workout. a 3 day split would be good for you i guess. monday-chest,biceps tuesday-legs,shoulders wednesday-rest thursday-back,triceps. diet comes first, without a good diet, you will get nowehere, eat clean remember that. complex carbs before workout (brown rice, whole wheat etc) after workout get in some protein asap, and some simple carbs (rice cakes,white bread, white rice) you should get some optimum nutrition whey protein too. remember **** muscletech,and **** gnc, thats how we are here at the dungeon. 100% Whey Gold Standard (2 lbs) By: Optimum Nutrition do some searching for the best excercises, routines and such. we usually dont answer to broad questions like the one you asked, no disrespect but theres so many people that just ask such broad questions without searching. but i felt nice today jk nice to have you here bro

nice post and i do agree with you

[Kaboom]

Bulk then cut thats not a bad post but he needs protein not a certain brand you can recommend but thats it.We all arent **** muscletech and GNC.Those are opinions.
remember dude lift heavy and eat often

[chrispghmuscle]

Welcome to the dungeon Lonesolider1, great to have you aboard. With time and a good solid commitment, you will gain and improve your body. Be consistant and work throught the sticky areas.

Interesting that Bulk/Cut is ringing in so ( somewhat efficiently ) now. Nice post Bulk/Cut

Lonesolider1 we answer any and all questions.

Again welcome to the dungeon

Chris

[lonesoldier1]

What do you mean by eat 1 gram of protein per body weight? like 1 g per 1 pound?
And yes, I've been doing some lifting, but it's not the best. I can barely bench press =/ and I've been curling 20's and other ones were 15. To improve, should i jsut keep on lifting til i can keep going up?
And is it better to lift heavy and do few reps or lift a bit lighter and go for more reps?

[KM]

Yes, 1g per 1 lb of bodyweight.

What is your current routine lonesoldier1?

[Cain Marko]

Are you a member at a gym? Or are you just going randomly? Post a training routine if you'd like some help with that as well champ

[under construction]

give us as much info on your training routine as you can.ExRx Weight Training Workout Templates If you dont have a set one click this link and see what catches your eye. Bulk then cut you have obviously been paying attention and learning very impressive.