[jbiggie7]

Ok, I am a football player and I'm about to start training for the combine. That part I have no problem with, but the killer will be at the beginneing of the combine for my weight. I am only 200lbs and need a lot more mass. So how much weight do you think I could manage in 2 months. Does any one have any diet plans I could use, but remember I am sixteen with no money of my home and only have a few things to use for myself. So any Mastermind please recommend me a solid(which probably won't be to solid due to lack of resources.) diet. If someone with skill could please help me out I would appreciate it.

[johnnyairwaves]

Bottom line is that you need to eat a lot to put on mass. Protein Protein Protein. You say you have no money which nearly impossible to eat a lot with out it. I believe that diet gives you around seventy percent of your actual muscle mass gain other is from proper workouts.

There are 4 Key Components in gaining body mass.

They are:

1. Eat Lots of Good, Clean Food : Eating between 2000 to 3000 calories a day. You should be able to gain approximately 1-2 lbs. of muscle per 100 lbs. of bodyweight each week. This doesn't mean to rush to Burger King and order 10 Whoppers, you want good, clean calories, like those found in your basic, down-to-the-earth-type foods such as: Potatoes, Rice, Oatmeal, Beans, and Yams. Meals should not include much the following: dairy products, sugars, or fats. You need to try to break your daily caloric, protein, carbohydrate, and fat intake into 6 even meals. Meals should be spaced out by between 2-3 hours.

2. Work-Out Hard: Training Hard Doesn't mean getting pissed and curl 150lbs with your body. It means to put a weight that you can honestly pump out some good, clean reps with strict form. Get your spotter to help you with a few extra reps.

3. Supplement Properly: Weight Gainers like RussianBear5000 definitley pack the pounds on. It's high calorie; zero fat; protein rich weight gaining powder providing 5000 calories and 292 grams protein per serving providing an anabolic formula for rapid weight gain without gaining fat. 4 pound tubs run about $30.

4. Sleep Long : The average teen needs more than 8 hours and this average teen is not a bodybuider. I say get as much as possible. Get 7-9 hours of sleep each night. Drink or Eat protein before bed.

...or if you simply just want the weight and dont care about muscle mass, eat like pig. Go for those 10 whoppers day.

[Blitzkrieg]

You're pretty big for 16, what position do you play/want to play? How many days a week do you train? What's your routine like? we need more info

[ZackKnight]

to bulk u need 1g of protein and about 3g of carbs per lb of bodyweight. this will put on a lot of mass

[RAGEN2008]

I bought a big ass bag of rice (20) pounds for $10.00, rice is a really good carb and is where I get most of my calories from, on a budget, tuna and chicken are probably your cheapest and best sort of protein.

Milk is good too but drinking a ton of milk can make you feel sick, get used to eating often and try to increase the weight you lift each week, even if it is only 1 pound, try to do more than the previous week.

Get enough rest and sleep, I workout 4 days a week and rest 3, you could workout 2 days rest one or 3 days rest one, then throw in 1 or 2 more workouts and take the rest of the week off after.

That's what I've been doing and I am stronger and heavier.

[A-Ron21]

Originally Posted by johnnyairwaves

1. Eat Lots of Good, Clean Food : Eating between 2000 to 3000 calories a day. You should be able to gain approximately 1-2 lbs. of muscle per 100 lbs. of bodyweight each week.

You don't mean actual muscle do you? You mean just body weight in general, right?...I feel like 1-2lbs of muscle each week would be an incredibly fast rate of growth for lean mass.

[XTRMMUSCLEMASS]

Hard work will pay off at the end. you just have to be patient and set realistic goals ( dont say i wanna gain 20 lbs of muscle in 3 months and be able to bicep curl 100lbs) gotta be patient with weight lifting if you follow the rules just like johnnyairwaves mentioned gains will come. you need to eat big quality foods, lift heavy keep the reps to about 6-8 , and sleep 8-9 hrs. these are the basic rules.

[harmankardon1]

eat over 200gs of protien and squat and deadlift like a madman

[jbiggie7]

Ok Blitzerg my routine varies becuase the coaches have our routines changed......but usually for four weeks its something like this

Bench 4-5 sets of 8-5

Power Cleans

Power Pulls

Hang clean

Power Snatch

Hang snatch

Those numbers of sets and reps at the top applies for all these

[jbiggie7]

I train about 4 times a week I am a lineman and a good one but I'm going to a combine and i don't want my weight to be my disadvantage....and compared to the guys I work with I'm not very big. My bro is a year older and is 300lbs with very little body fat! It's hard to believe I'm sure but is very real.