Ok, so I’m 15, 176lbs and 5"9.
I’ve tryed so many routines and gained some size, but I’m not huge and want some help so I can gain more size over the next year.
I need a diet with macros and don’t really know how much to eat of what.
And also is the Madcow’s 5x5 good for size and strength?
And with the diet, dont make it totally loads as I have school and can’t really fit loads in my bag, help please. Thanks PM me.
I already got some size but I need more.
[quote]JP1994 wrote:
And with the diet, dont make it totally loads as I have school and can’t really fit loads in my bag, help please. [/quote]
Then carry your shit in a cooler and don’t give a fuck what anyone thinks about it. You need to eat to gain size, and starting with “don’t make it loads” is not conducive to good results.
Besides, high-calorie foods like nuts, protein powders/meal replacements and bars can deliver lots of nutrients while taking up little carrying space.
You’re 15, how many routines could you have tried?
Now is the time to make sure you’re getting your basics right. Use a simple split that includes squats and deadlifts, then eat plenty of good food and get some quality sleep.
You’re in school from about 9 til 3, so have your breakfast, then it shouldn’t be too long til your first break- eat then, then again at lunch (how small is your bag? Surely you can fit two meals in? If not, buy a bigger bag), then when you get home from school- the evening shouldn’t be a problem. You could even get up a bit earlier and fit in two meals before school.
I think if your form is good etc. on your key lifts then 5x5 would be a step in the right direction - but due to your age I have to question your experience and thus the quality of your form. Get someone’s opinion on this (i. e. a professional), then if all is good then crack on with 5 x 5, if you still need to brush up on your basics then go higher (8-12 or more) to make sure you’re getting your practice in.
Read as many articles as you can, but remember your basics.
Good luck buddy.
[quote]SkyNett wrote:
[quote]JP1994 wrote:
And with the diet, dont make it totally loads as I have school and can’t really fit loads in my bag, help please. [/quote]
Then carry your shit in a cooler and don’t give a fuck what anyone thinks about it. You need to eat to gain size, and starting with “don’t make it loads” is not conducive to good results.
Besides, high-calorie foods like nuts, protein powders/meal replacements and bars can deliver lots of nutrients while taking up little carrying space.[/quote]
I normally take like 1/4 cup nuts for break… should I up it to 1/2 cup? also know any good protein bars available in the UK??
Did you not read the advice in your other thread about the exact same thing (except you were inexplicably 1 inch shorter)?
[quote]RTJenforcer wrote:
You’re 15, how many routines could you have tried?
Now is the time to make sure you’re getting your basics right. Use a simple split that includes squats and deadlifts, then eat plenty of good food and get some quality sleep.
You’re in school from about 9 til 3, so have your breakfast, then it shouldn’t be too long til your first break- eat then, then again at lunch (how small is your bag? Surely you can fit two meals in? If not, buy a bigger bag), then when you get home from school- the evening shouldn’t be a problem. You could even get up a bit earlier and fit in two meals before school.
I think if your form is good etc. on your key lifts then 5x5 would be a step in the right direction - but due to your age I have to question your experience and thus the quality of your form. Get someone’s opinion on this (i. e. a professional), then if all is good then crack on with 5 x 5, if you still need to brush up on your basics then go higher (8-12 or more) to make sure you’re getting your practice in.
Read as many articles as you can, but remember your basics.
Good luck buddy.[/quote]
Routines… Arnold’s 6 day, 5x5, 4 day, 5 day, 3 day, upper/lower and a push pull split… yeah I sound like an ass now because I aint really give any of them time… I think Arnolds 6 day worked best though.
Also, I eat at break and lunch then pre workout. I eat like 8 times a day though… just need to up it all.
Lots of eggs, meat, some fish, nuts, 2 protein shakes and cottage cheese is my daily protein. For carbs I will include 1.5cups of oats at break fast, 1.5 cups of brown rice at dinner… other than this I dont really know where to get my better carbs. How much more should I have??
[quote]JP1994 wrote:
[quote]SkyNett wrote:
[quote]JP1994 wrote:
And with the diet, dont make it totally loads as I have school and can’t really fit loads in my bag, help please. [/quote]
Then carry your shit in a cooler and don’t give a fuck what anyone thinks about it. You need to eat to gain size, and starting with “don’t make it loads” is not conducive to good results.
Besides, high-calorie foods like nuts, protein powders/meal replacements and bars can deliver lots of nutrients while taking up little carrying space.[/quote]
I normally take like 1/4 cup nuts for break… should I up it to 1/2 cup? also know any good protein bars available in the UK??[/quote]
Why not make it a meal instead of just a handful of nuts? Make it 1/2 a cup and stick some yoghurt and fruit in there too perhaps? If you want to get significantly bigger you’ve got to make the change from eating a balanced diet to eating a balanced diet on a much larger scale.
[quote]JP1994 wrote:
I need a diet with macros and don’t really know how much to eat of what.[/quote]
What exactly did you eat yesterday?
It’s probably better if you don’t get too hung up on counting your macros right now. Dan John gave a solid outline with a bunch of tips in his recent article Mass Made Simple.
Any 5x5 plan can be good for size and strength. It’s a classic plan.
What are you currently lifting in the squat, deadlift, flat bench, overhead press, and row?
I know you said you’ve “tried so many routines” (which, like RTJ said, doesn’t make much sense at all), but I always suggest younger guys at least spend a little while building a solid, healthy base with bodyweight exercises. I explained it in this thread:
Once that’s all easy, go right back a well-designed, free weight-focused routine.
Like Skynett said, you’ll need to shift your mindset. It isn’t uncommon for the most dedicated lifters to have a cooler full of prepared food with them most of the day. If you’re self-conscious about it, stash it in your locker and make sure you hit it at least every other period.
Are you bulking up for football, wrestling, or something? Or is this just for yourself?
[quote]JP1994 wrote:
[quote]RTJenforcer wrote:
You’re 15, how many routines could you have tried?
Now is the time to make sure you’re getting your basics right. Use a simple split that includes squats and deadlifts, then eat plenty of good food and get some quality sleep.
You’re in school from about 9 til 3, so have your breakfast, then it shouldn’t be too long til your first break- eat then, then again at lunch (how small is your bag? Surely you can fit two meals in? If not, buy a bigger bag), then when you get home from school- the evening shouldn’t be a problem. You could even get up a bit earlier and fit in two meals before school.
I think if your form is good etc. on your key lifts then 5x5 would be a step in the right direction - but due to your age I have to question your experience and thus the quality of your form. Get someone’s opinion on this (i. e. a professional), then if all is good then crack on with 5 x 5, if you still need to brush up on your basics then go higher (8-12 or more) to make sure you’re getting your practice in.
Read as many articles as you can, but remember your basics.
Good luck buddy.[/quote]
Routines… Arnold’s 6 day, 5x5, 4 day, 5 day, 3 day, upper/lower and a push pull split… yeah I sound like an ass now because I aint really give any of them time… I think Arnolds 6 day worked best though.
Also, I eat at break and lunch then pre workout. I eat like 8 times a day though… just need to up it all.
Lots of eggs, meat, some fish, nuts, 2 protein shakes and cottage cheese is my daily protein. For carbs I will include 1.5cups of oats at break fast, 1.5 cups of brown rice at dinner… other than this I dont really know where to get my better carbs. How much more should I have??
[/quote]
I’m assuming you live at home so your parents feed you in the evening, and thus are limited in the volume you can consume- a solution that worked for me until I went to uni was that I’d eat the meals my Mum cooked then if I wanted more meals in order to get bigger, I’d buy the food and cook it myself.
Just be imaginative if you want to up your calories- peanut butter in your porridge (amongst other things) is a good one. If you have omelettes or whatever use 5 or 6 eggs instead of 3 etc., just make a conscious effort to up things- find healthy foods that you like and add them into your family meals and things.
[quote]JP1994 wrote:
And with the diet, dont make it totally loads as I have school and can’t really fit loads in my bag, help please.[/quote]
Seemed appropriate. 
[quote]Chris Colucci wrote:
[quote]JP1994 wrote:
I need a diet with macros and don’t really know how much to eat of what.[/quote]
What exactly did you eat yesterday?
It’s probably better if you don’t get too hung up on counting your macros right now. Dan John gave a solid outline with a bunch of tips in his recent article Mass Made Simple.
Any 5x5 plan can be good for size and strength. It’s a classic plan.
What are you currently lifting in the squat, deadlift, flat bench, overhead press, and row?
I know you said you’ve “tried so many routines” (which, like RTJ said, doesn’t make much sense at all), but I always suggest younger guys at least spend a little while building a solid, healthy base with bodyweight exercises. I explained it in this thread:
Once that’s all easy, go right back a well-designed, free weight-focused routine.
Like Skynett said, you’ll need to shift your mindset. It isn’t uncommon for the most dedicated lifters to have a cooler full of prepared food with them most of the day. If you’re self-conscious about it, stash it in your locker and make sure you hit it at least every other period.
Are you bulking up for football, wrestling, or something? Or is this just for yourself?[/quote]
Thanks dude. Well, I’m from the UK and I dont have a locker in my school, so I can’t really bring a cooler in. My current lifts are…
290lbs - 1 x 5 squat.
220lbs - 1 x 5 deadlift.
176lbs - 1 x 5 Bench.
100lbs - 1 x 5 OHP.
154lbs - 1 x 5 Rows.
I am bulking for myself as I’ve always wanted to be big, although I have always wanted to be cut too.
Thanks for the URL’s dude.
[quote]RTJenforcer wrote:
[quote]JP1994 wrote:
[quote]RTJenforcer wrote:
You’re 15, how many routines could you have tried?
Now is the time to make sure you’re getting your basics right. Use a simple split that includes squats and deadlifts, then eat plenty of good food and get some quality sleep.
You’re in school from about 9 til 3, so have your breakfast, then it shouldn’t be too long til your first break- eat then, then again at lunch (how small is your bag? Surely you can fit two meals in? If not, buy a bigger bag), then when you get home from school- the evening shouldn’t be a problem. You could even get up a bit earlier and fit in two meals before school.
I think if your form is good etc. on your key lifts then 5x5 would be a step in the right direction - but due to your age I have to question your experience and thus the quality of your form. Get someone’s opinion on this (i. e. a professional), then if all is good then crack on with 5 x 5, if you still need to brush up on your basics then go higher (8-12 or more) to make sure you’re getting your practice in.
Read as many articles as you can, but remember your basics.
Good luck buddy.[/quote]
Routines… Arnold’s 6 day, 5x5, 4 day, 5 day, 3 day, upper/lower and a push pull split… yeah I sound like an ass now because I aint really give any of them time… I think Arnolds 6 day worked best though.
Also, I eat at break and lunch then pre workout. I eat like 8 times a day though… just need to up it all.
Lots of eggs, meat, some fish, nuts, 2 protein shakes and cottage cheese is my daily protein. For carbs I will include 1.5cups of oats at break fast, 1.5 cups of brown rice at dinner… other than this I dont really know where to get my better carbs. How much more should I have??
[/quote]
I’m assuming you live at home so your parents feed you in the evening, and thus are limited in the volume you can consume- a solution that worked for me until I went to uni was that I’d eat the meals my Mum cooked then if I wanted more meals in order to get bigger, I’d buy the food and cook it myself.
Just be imaginative if you want to up your calories- peanut butter in your porridge (amongst other things) is a good one. If you have omelettes or whatever use 5 or 6 eggs instead of 3 etc., just make a conscious effort to up things- find healthy foods that you like and add them into your family meals and things.
[/quote]
I actually have my own food, all bought for me as my family buy all processed shit they can spend the goods on me.
My dinner is normally like 1.5 cups brown rice, broccoli, carrots and shit loads of chicken. and 5-6 whole eggs??
[quote]Chris Colucci wrote:
[quote]JP1994 wrote:
And with the diet, dont make it totally loads as I have school and can’t really fit loads in my bag, help please.[/quote]
Seemed appropriate. ;)[/quote]
Lol epic.
btw, my bag fits like 2 protein shakes, a tupperware and some small food bags, on top of my books. I want to do this professionally tbh. I’ve always wanted to be a bodybuilder. But this shit at school kind of kills my goals slightly.
good take that shit,Im 15 too(16 in a couple of months) and srsly you gain muscle fast as long as u eat a LOT!!
[quote]JP1994 wrote:
Ok, so I’m 15, 176lbs and 5"9.
I’ve tryed so many routines and gained some size, but I’m not huge and want some help so I can gain more size over the next year.
I need a diet with macros and don’t really know how much to eat of what.
And also is the Madcow’s 5x5 good for size and strength?
And with the diet, dont make it totally loads as I have school and can’t really fit loads in my bag, help please. Thanks PM me.
I cook chicken the night before school take it in the next day so I can fit in 3 meals, and im 16 and probally go to school for longer hours then you so don’t say you can’t, just find a way to do it.
Could simply buy a bigger bag to??
[quote]11kamita wrote:
[quote]JP1994 wrote:
Ok, so I’m 15, 176lbs and 5"9.
I’ve tryed so many routines and gained some size, but I’m not huge and want some help so I can gain more size over the next year.
I need a diet with macros and don’t really know how much to eat of what.
And also is the Madcow’s 5x5 good for size and strength?
And with the diet, dont make it totally loads as I have school and can’t really fit loads in my bag, help please. Thanks PM me.
I cook chicken the night before school take it in the next day so I can fit in 3 meals, and im 16 and probally go to school for longer hours then you so don’t say you can’t, just find a way to do it.
Could simply buy a bigger bag to??
[/quote]
I have a decently large bag as it is. I was thinking about a holdall.
Anyhow, I need a routine guys. 5x5, HIT, 4x6? I want to be both big and strong…
[quote]JP1994 wrote:
My dinner is normally like 1.5 cups brown rice, broccoli, carrots and shit loads of chicken. and 5-6 whole eggs??
[/quote]
As you’re trying to bulk, you’re going to find it hard to get in enough calories to grow just with brown rice chicken and vegetables. You can afford to take in some more carbs in my opinion. You’ve not really given any numbers about calories or anything though so you could just be eating astronomical amounts of chicken and veg.
Theres nothing wrong with simple carbs in the first half hour after your workout when you’re bulking - I find if I eat asap after my workout, especially if its squats or deadlifts, I’m hungry again in an hour, so I eat again. Remember the meals you eat after your workout are the tools and fuel that your body needs to grow, so make sure you get at least some carbs post-workout.
[quote]JP1994 wrote:
Anyhow, I need a routine guys. 5x5, HIT, 4x6? I want to be both big and strong…[/quote]
In the early stages of development, training to get big and training for strength are largely the same thing.
Why not put your own routine together? Try something simple like an upper/lower split and get your big, basic exercises in with some high reps to start with.
e.g.
Workout 1- Bench press, incline db press, OHP, Dips etc.
Workout 2 -Deadlifts
Workout 3 - Bent over row/prone pull, Pull-ups, various guns etc.
Workout 4 - Squats
You could even supersets back/ chest and do it twice a week if you can recover in time.
The point is to come up with something that you enjoy doing and that works for you - a training program doesn’t always have to have a fancy name or be endorsed by a top coach.
You’re 15 and have “tried so many programs”?
That sounds like your problem right there. If you want to get bigger and stronger then consistency is king. You can’t possibly be giving any one program a chance to work before moving onto the next.
You’ll gain some size and strength sure (as you say you’ve been doing) but not nearly as much as you could if you stuck to a single program for a decent length of time.
I’d recommend Wendler’s 5/3/1 program and go “boring but big”. It’ll give you the structure you definitely need and every training session you do you’ll have a goal to reach for as well as giving you a solid base in the major compound lifts. With this approach if you don’t get bigger and stronger at 15 then either you’re technique sucks and you need to get some coaching or you need to do a man check.
Food - don’t make it so complicated at your age, eat as much fruit, veg and lean meats / fish as you can. Keep the processed junk to a minimum.
If you’re looking for other protein sources you can get them right here on this website