I am 15 years old 5'10 135 pounds. Long legs and arms and muscle i have doesn't really show up. How much muscle mass and weight could i gain being as skinny as i am and what should i do to gain muscle mass and weight?
2007-01-26 16:30:06 · 22 answers · asked by jclary569 2 in Health ➔ Diet & Fitness
I eat more then 3 meals a day and i never gain any weight.
2007-01-26 16:36:00 · update #1
You need to start taking in more calories. Start by adding more protein and complex carbohydrates. Foods like fish, chicken and lean red meat will be great. Also try wheat breads, brown rice, and other complex, low sugar carbohydrates.
To get the right amount of calories, write down for a day how many calories you consume and how much protein, carbohydrates, and fats. Then start adding the protein and carbohydrates to this diet. Do not add them all at one time and start gorging yourself or you body will start to accumulate fat. Doing it gradually will allow your body to figure out what to do with the extra calories more easily.
Also, start a heavyweight workout routine. If you are a beginner, I would advise for you to begin a full body workout that can be done about 3 times per week (not on consecutive days). As your body becomes accustomed to the exercise, start with a split routine that targets at least one major muscle group, like your back, chest, or legs, and one smaller group like your triceps, biceps, and shoulders. Somewhere in this routine, you should also make room for your abs. Also try to do at least 30 minutes of moderate cardio to keep your body's metabolism going and to allow for your muscles to get oxygen. Cardio will stimulate your bodies breathing patterns and while not exercising, it will utilize the air you breathe better.
use the internet as a good reference to research what workout programs you would like to do and what foods are the best to eat. Also, don't worry about supplements if you are a beginner.
2007-01-26 16:44:43 · answer #1 · answered by Anonymous · 0⤊ 0⤋
How much muscle mass you can gain is really dependent on your body. I was the same way at your age, I was 6' and 155 pounds, but I didn't look bulky. To gain muscle mass by lifting weights you'll want to stick to low reps, 3 sets of 10 bumping up the weight each set. With a little trial and error you can figure out how much to start and end with. You want your last set of 10 to be heavy enough that you can just barely complete the set. Depending on your genetics, you'll either bulk up, or just get really strong with a little gain in size. You should do some good research as far as nutrition, or ask the advice of someone with experience. An athletic trainer at your school or if you are lucky enough to know one, a nutritionist
2007-01-26 16:56:40 · answer #2 · answered by james m 2 · 1⤊ 0⤋
Eat nourishing food with plenty of fresh fruits and vegetables being part of it. Chew each morsel at least 32 times. This will activate signal to the brain as soon as u have had enough. Besides this change in eating style, take regular light exercises and brisk walks every day. U will be able to gain/shed all extra weight gracefully and in a reasonable time span. No food or drink in between the food and not more than three meals a day, unless u r diabetic. Weight training for muscle building.
2007-01-26 17:05:29 · answer #3 · answered by Anonymous · 0⤊ 0⤋
Build Ripped Muscle Fast
2016-05-14 19:32:21 · answer #4 · answered by Anonymous · 0⤊ 0⤋
Im 24 and 6' and when i started i was 145 im now 175 and it still doesnt look like i have a lot of muscle but i am definately stronger and my before pics and after (ie now) are a big difference. me and my older bro have the same problem. hes strong like an ox but you realy cant see the definition that someone short would have. but keep up on your work out and make sure your working your whole body from your neck to your calvs.
2007-01-26 16:39:16 · answer #5 · answered by Mike 2 · 0⤊ 0⤋
Eat high protein foods with allot of calories, and work out with weights!
Hey my son was 6'3" and 135..... talk about Longgggggg.....arms! At 22 he's started to gain weight on his own.
2007-01-26 16:38:00 · answer #6 · answered by Anonymous · 0⤊ 0⤋
my husband took megaman vitamins from GNC for a little over a year. he needed a good suppliment vitamin and in return he got more body mass. only downfall was if he didn't work out the weight gain was, of course, fat. but he is 35, he's got a good 20 years on you. super big difference in metabolisms there....
2007-01-26 16:37:33 · answer #7 · answered by jess l 5 · 1⤊ 0⤋
Have you already tested out Muscle Gaining Secrets process. Move on this page : http://Access.MuscleGainWay.com . This might obviously explain everybody!
2014-09-21 03:54:17 · answer #8 · answered by Anonymous · 0⤊ 0⤋
eat normally like you usually would and lift weights at least 2 times a week for 1 hour
2007-01-26 16:37:27 · answer #9 · answered by eric 1 · 1⤊ 0⤋
go to your local gym and find the biggest, most broken out back and body oily looking dude that is yelling after every rep and ask him for some gear. He will quickly give you some darts and pills and some not so good advice on where to stick your darts. Just nod you head and then get started. in about 4 weeks and 500 dollars shorter you will have some quality mass . Good luck!!
2007-01-26 16:40:18 · answer #10 · answered by Scott H 1 · 0⤊ 3⤋