Time to hit the gym...

[noodle]

Alright well heres a little info about myself:

I'm 15 years old, around 5'5 and weigh about 115 lbs. I am a pretty skinny guy and I would like to get my whole body bigger and stronger. I get picked on constantly by those bigger guys and now i'm tired of it.

I think that weightlifting stunts your growth and being my hieght of 5'5, I don't want to stay short. I plan on working light loads on machines and doing some cardio.

Short Term Goals:
-Get body fit and active again
-Get muscles conditioned and to get my body growing more.
I don't plan on bulking up just yet, I just want to get taller and get my body back in shape, along with getting the muscles a bit bigger.
I will post progress pics once I start my training.

I really have no idea on how to start my training than either to go to the gym hit up some machines for an hour or so (depends on how my body can handle it) and then head over to the pool. sit in the hot tub for a bit and then swim some lanes to condition my muscles.

Any help on where I should start and such would be great. I am a TOTAL NOOB at all of this, so please explain so of those abbreviations and I'll just ask if i don't understand something.

I will need all the help I can get.

Once I think I have reached the short term goals, i will get more into serious bodybuilding and adding lots of muscle mass and stuff.

My training starts tomorow, I will post another thread as my workout log.

 

[blinkwatt]

If you want to see some real gains you must learn how to eat;

-egg whites

-tuna

-leanest grown beef you can find(drain out as much crap from it as possible)

-ground turkey

-chicken breast

-peanuts

-fruits & veggies

-fat free milk

-water

Focus on your basics first,bench presses (for chest),rows & pull-ups(for back),skulls crushers & rope pulldowns(for tri),curling(bi),decline sit-ups and leg lifts(for abs and 'V' region),shoulder press & raises (for shoulders), squats and leg presses(for legs)

Not to scare you off or anything but a lot of people will tell you b.s. when it comes to lifting. Find people who have the physique or strength that you want,ask them how they got their and LISTEN to what they have to say.

Good Luck! Your young,have fun! If you stick to it I'm sure you'll be a monster by the time your 18-19.

 

[Warboss Alex]

If you want to see some real gains you must learn how to eat;

-egg whites

-tuna

-leanest grown beef you can find(drain out as much crap from it as possible)

-ground turkey

-chicken breast

-peanuts

-fruits & veggies

-fat free milk

-water

Do you have a fat phobia? Peanuts are a poor source of fat and they are your only fat choice.

All diets should have at least a moderate amount of fat in them (dictated by your carb levels).

By removing egg yolks and animal fats from your diet, as well as not including fish oils (essential), olive oil, nuts (peanuts are not nuts), avocado etc you are compromising both your gains AND your health.

Noodle - do as much reading as you can.. and congrats for starting early!

 

[blinkwatt]

Do you have a fat phobia? Peanuts are a poor source of fat and they are your only fat choice.

Look again.

 

[mrRuckus]

I think that weightlifting stunts your growth and being my hieght of 5'5, I don't want to stay short. I plan on working light loads on machines and doing some cardio.

This is false. Lift heavy and use free weights.

Don't avoid eating fat.

-leanest grown beef you can find(drain out as much crap from it as possible)

There isn't any crap in ground beef. There is very muscle growth inducing fat that your body needs and wants.

The last thing a skinny 15 year old needs is a low fat diet.


Dips and close grip bp = far superior to rope pulldowns.

Look again.

What, the 3g of fat left over after you've squeezed the poor ground beef and turkey to death?

 

[Warboss Alex]

What, the 3g of fat left over after you've squeezed the poor ground beef and turkey to death?

I guess there are trace fats in tuna and chicken breast as well..

 

[blinkwatt]

@ Mr.Ruckus & WA,

You both are skeptical of my eating habits,but I still have yet to be proven wrong.

 

[Warboss Alex]

@ Mr.Ruckus & WA,

You both are skeptical of my eating habits,but I still have yet to be proven wrong.

I'm not skeptical of your eating habits.. for your goals they are fine.

For growth and strength, they are not. The original poster wanted to grow.

You HAVE been proven wrong.. or proven right, whatever. You are a buck twenty (correct me if I'm wrong) at a low bodyfat - your diet and personal metabolism work together to give you that result, and since you lift for looks that is absolutely fine, more power to you and I have no issues with that. For the 'model' look without much functional strength or muscle mass it's fine.

But egg whites, tuna, and fat only from peanuts does not a big and strong man make..

 

[blinkwatt]

For growth and strength, they are not.

Wtf?! I'm growing and and getting stronger. Even though I HATE deadlifting I hit low rep SETS of 315 at 140lbs two weeks ago. How is that not strong for my weight?

The original poster wanted to grow.

He also stated he wanted to get in shape.

You are a buck twenty (correct me if I'm wrong) at a low bodyfat

140.

- your diet and personal metabolism work together to give you that result, and since you lift for looks that is absolutely fine, more power to you and I have no issues with that. For the 'model' look without much functional strength or muscle mass it's fine.

So your saying my shape and proportionality didn't come from time I put in the gym as well? Just cause I don't weight as much(due to less fat,not muscle) doesn't mean I'm weak.

I'm seriously thinking your confusing what you call muscle mass with as fat.


But egg whites, tuna, and fat only from peanuts does not a big and strong man make..

If you look there is ground beef & turkey on the list,they have fat.

 

[Warboss Alex]

*edited*

not worth the trouble

 

[spesmilitis]

@ original poster

I've been your situation. I left highschool at 100 lbs. A fit 100 lbs (did track, weighted pull ups, curler, shoulder press, and weighted push ups since my freshmen year).

Don't be afraid of fats, esp monosaturated and saturated fats. Cut out polyunsaturated fats but don't ever cut out natural forms of saturated fats (eat fatty meats, drink whole milk). Personally, I believe no one should cut out those fats from their diet until they are fully grown (age 18-21), even non athletic fat people. Cutting out those fats probably will have a bigger chance to stunt your growth than weightlifting.

As for stunting height, I have no idea if its true or not. But if you do decide to starting lifting but are still worried about it, do spinal decompressions
http://stronglifts.com/spinal-decompression-procedure-for-increased-spine-health/

 

[Quiksilver]

Do not cut out polyunsaturates.

 

[mrRuckus]

Where do you guys get this stuff!

Polyunsaturated = fish oil and nuts

When did fish oil and nuts become bad?!

 

[spesmilitis]

Sorry, I should've been more specific.

I meant polyunsats as in vegtable/corn oil. Cut it out if its from processed foods. Do not cut it out its from natural foods (fish, nuts, fruits, veggies).

EDIT:

I forgot omega-3's were polyunsaturated. Take supplmental omega-3's (fish oil).

 

[beastmaster79]

developing your social skills is key in high school otherwise college will suck ass. talk to people. be friendly but cool. develop a killer sense of humor. avoid social outcasts like the plague.

get into music or movies or the cool tv show so you can relate to people.

getting in a band or something could help with your social status as could being an athlete.

basically get good at something that you enjoy that is also cool

noodle, start talking to girls more. tease them in a not too harsh way and hold eye contact with them. start with the average ones and go cuter and cuter as your confidence increases. find some shy but kinda cute girls that you know are innocent and try to hook up with them.

the small frame can help you becuase girls won't see you as a threat. be ****y funny but also be kinda charming.

focus on this and you will be a mack daddy by the time you get to college.

also, start working some and saving money and don't burn yourself out in highschool with too much partying.

try some things out while you are young so you get an idea of what you might want to do for a career.


your body may not be ready for weights yet. i'd say do some calisthenics for a couple months then reassess where you are.

some pushups, handstand pushups, hill sprints, abs, pull-ups would work for you.

i'd say do a circuit for 30 or 40 minutes 2 or 3 times a week.


start eating some more protein and cut out junk food. eat some of healthy fats. i tried a low fat diet in highschool and it was terrible for me. take proper vitamins and get enough sleep

don't play too much video games unless it involves other people!

 

[noodle]

^^Thanks man and yea i'm mostly doing all that stuff you said about high school. Only problem is that I don't warm up to people quick. Takes me about a week before I start to talk to people, make jokes etc.

Sometimes when I'm pumped up however it seems that i'm a DJ master with girls and people alike. Probabaly because when I'm pumped my confidence is wayy up. Thats one of the reasons why i'm starting to get excersied and a little taller so that my confidence level will rise. I just dont know how to keep pumped up. Ideas?


I'm just wondering if you guys know any excercises that I can just do on my own or at a local park since I don't always have a ride to the gym all the time.
Ex: Pull ups for arms, back. Sit-ups, crunches, half bridges for abs.

Can you guys help me create a list kinda like the above examples for as many muscle groups as possible. I'll post a list of the excersices if i get enough information.

Thanks for all the suggestions so far guys