Diet?

[LCNlaxman]

I'd like to formulate a diet for gaining weight. Since it's the summer i can eat what and when i want, which is nice. Usually during the day, i'll eat something, and feel full, then two hours later i eat just as much. Some times, i'll be starvingly hungry, then i'll eat, but before i even finish my meal, i feel starvingly hungry again. On top of that, i can't gain 6 pounds a year even if my life depended on it. I adopted my father's side of the family when it comes to weight, which is a bad thing, because they are all skinny as a rail up until they are about 25-30 then they get chubby. I really can't wait until i'm 25-30 to play defense again. This leads me to say my reasoning behind wanting to gain weight is that i get tossed around as a defenseman.

I am also going to be working out over the summer, although, i have embarrisingly low weights.

My routine as of now:

Treadmill running, 5 minutes, about 5 miles per hour.
Bicep Curls, 20 pounds, 12 reps, 3 sets.
Military Press, 20 pounds, 12 reps, 3 sets.
Tricep Press, 15-20 pounds, 12 reps, 3 sets.
Bench Press, 40 pounds, 12 reps, 3 sets.
Leg Extensions, 50 pounds, 12 reps, 3 sets.
Hamstring Curl, 30 pounds, 12 reps, 3 sets.
Tricep Pulldown, 30 pounds, 12 reps, 3 sets.
Bicep Pulldown, 30 pounds, 12 reps, 3 sets.


I was thinking of adding in my lacrosse calenstetics(sp?) which consist of:

approx. quarter mile jog.
quadricep stretch (right and left leg, 10 seconds each)
standing hamstring stretch (right, left, and middle, 10 seconds each)
sitting hamstring stretch (right, left, and middle, 10 seconds each)
25 jumping jacks
20 push-ups
20 crunches
20 jacknives
20 scoops
50 squats/20 squat jumps
20 scissor jumps

Sometimes we'd even add:

Lunges, 20 yards
High-Knees, 20 yards
Butt-Kicks, 20 yards
"Hitler's" (hold hand out, palm down, walk as if marching, try kicking hand) 20 yards
Duck Walks, 20 yards
Sidestep, 20 yards


To add more about me, i'm 14 (soon to be 15, July 10th.) 6', 135ish pounds. I'm surprised i even weigh that much, with how little weight i gain.

Any ideas for a good diet? Or even a better work-out routine? All help is appreciated.

[franks2089]

Eat a lot, lift weights a lot, and you should gain muscle mass and weigh more. If that doesn't work you might try a weight gainer such as this one http://www.gnc.com/productDetails.aspx?&MSHiC=65001&L=10&W=WEIGH+WEIGHED+WEIGHING+weight+WEIGHTS+GAINED+gai ner+GAINERS+WEIGHTED+WEIGHS+WEIGHTIS+&Pre=%3CFONT+STYLE%3D%22background%3A%23ffff00%22%3 E&Post=%3C%2FFONT%3E&id=350493&lang=en

My routine as of now:

Treadmill running, 5 minutes, about 5 miles per hour.
Bicep Curls, 20 pounds, 12 reps, 3 sets.
Military Press, 20 pounds, 12 reps, 3 sets.
Tricep Press, 15-20 pounds, 12 reps, 3 sets.
Bench Press, 40 pounds, 12 reps, 3 sets.
Leg Extensions, 50 pounds, 12 reps, 3 sets.
Hamstring Curl, 30 pounds, 12 reps, 3 sets.
Tricep Pulldown, 30 pounds, 12 reps, 3 sets.
Bicep Pulldown, 30 pounds, 12 reps, 3 sets.

Is that all the weight you can do because you need to make sure that you are struggling to get the last rep up.

[shiftylax]

Problem 1: you're lifting light, light weight. Don't lift so you can do 12 reps. Lift so you can do 6 or 8 and increase your weight accordingly.

Problem 2: If you want to gain weight you have to eat more, no matter what. Eat more protein, protein not only helps with muscle growth, but helps you feel more satiated and full after a meal.

Problem 3: It sounds like you're doing some freakshow pilates crap. WEIGHT gain comes in the WEIGHT room. Do the majority of your work with the metal and you'll get bigger faster instead of wasting your time doing exercises called "hitlers".

[LCNlaxman]

Is that all the weight you can do because you need to make sure that you are struggling to get the last rep up.


By the third set of the Military press and tricep press, i start struggling at about 6 reps.

Shifty: with Problem three, i was just explaining my lacrosse stretches and calenstetics.

[franks2089]

Heres just an example of what you should be doing in a week. Do 3 sets of 6 of each excercise, when you can do 10 reps increase the weight.
Day 1: Arms and shoulders
Military press
Upright rows
Lateral raises
Dumbbell kickback
Concentration curl
Wrist curls
Reverse wrist curl




Day 2: Thighs and Legs
Squat
Bench steps
Lunge
Lateral squat
calf raises
Reverse calf raises




Day 3: Chest and back
Incline bench
Flys
One arm dumbbell row
Dead lift
Side bends
Bench press
Straight arm back extension




Day 4: Biceps and Triceps
Concentration curl
Seated over head triceps extension
Cross shoulder triceps extension
Reverse curls
French curl
Incline dumbbell curl

[LCNlaxman]

And for food just lots of carbs and protein?

Whoa, just noticed Shifty has 666 posts...

[franks2089]

And for food just lots of carbs and protein?

Whoa, just noticed Shifty has 666 posts...
hes the DEVIL

[crazylegs]

ur best bet is to go to GNC and get some protein powder, get the kind called muscle milk its pretty cheap and it tastes just like a milkshake, its the best I've tried them all. Drink a shake with in 30 min. of finishing your workout, soon as your done working out your muscles are like a sponge and absorb anything you put into your body like now. Protien before hand generates size too, real serious body builders drink a huge shake before and after they workout thats how u get the most size as fast as possible.

[shiftylax]

THE POWER OF CHRIST COMPELS YOU!

(EXORCIST? anyone? *sigh*).

Musclemilk is most certainly NOT cheap. It's one of the most expensive proteins you can buy. Especially at GNC.

go to bodybuilding.com. good site, good info and great great prices. 5 bucks shipping and the cheapest prices on the web, plus free stuff if you buy a certain amount.

For food, eat a 40-40-20 split - protein and carbs 40, fat 20. It will help build rela muscle.

[bigDman]

Yea you beat me to it shift GNC sucks...
I recommend http://www.supplementkings.com/ or boddybuilding.com


its not essay to train to failure in fact many athletic trainers swear against it its more important to lift fast and explosive with good form then to failure

and for food since you a "hard gainer" id recommend 35-45-20 35% of you calories coming from protein 45% from carbs 20% from healthy fats

o and meal combination is important
you shouldn’t eat carbs by themselves or carbs and fat together you should eat
fat/protein and protien/carbs
start with 3 fat/protein meals(last 3 meals of the day) and 3 protien/carb(first three meals a day and pre/post workout) and see what happens
hit me up on AIM if you’d like to talk in more details

hit me up on AIM if youd like to talk in more details

[BuckWyld]

My routine as of now:

Treadmill running, 5 minutes, about 5 miles per hour.
Bicep Curls, 20 pounds, 12 reps, 3 sets.
Military Press, 20 pounds, 12 reps, 3 sets.
Tricep Press, 15-20 pounds, 12 reps, 3 sets.
Bench Press, 40 pounds, 12 reps, 3 sets.
Leg Extensions, 50 pounds, 12 reps, 3 sets.
Hamstring Curl, 30 pounds, 12 reps, 3 sets.
Tricep Pulldown, 30 pounds, 12 reps, 3 sets.
Bicep Pulldown, 30 pounds, 12 reps, 3 sets.




You are doing your workout in the wrong order, you should start with the largest muscles and then work down towards the smallest. So Start with your upper legs, then chest and back, then shoulders then arms. Also you will have better results if you do not try and do full body workouts, divide the muscles in to 3 -4 groups and work them each once a week with more volume (more sets, more exercises).



Eat a lot, lift weights a lot, and you should gain muscle mass and weigh more. If that doesn't work you might try a weight gainer such as this one http://www.gnc.com/productDetails.a...=350493&lang=en


Do NOT use these types of weight gainer, they are loaded with sugar. You should probably get a good protien shake like Optimum Nutrition's 100% Whey.



Problem 1: you're lifting light, light weight. Don't lift so you can do 12 reps. Lift so you can do 6 or 8 and increase your weight accordingly.


remember he is only 14, he should be doing at least 12 reps for all his sets to avoid damage to growth plates. You should move up the weights when you can do ~15 reps in a set. It is safe to start doing lower rep sets at around the age of 16.


its not nessary to train to faliure infact many athletic trainers swear agianst it its more important to lift fast and explosive with good form then to failure


I disagree with this also, I think that training to fatigue is importaint to stimulate muscle growth, you may be thinking of failure which is somewhat different. Also lifting fast is a good way to get hurt, you want the positive part of the rep to be explosive, but using the proper weight it will not be fast, and the negative part of the rep should be slow.

[bigDman]

I disagree with this also, I think that training to fatigue is importaint to stimulate muscle growth, you may be thinking of failure which is somewhat different. Also lifting fast is a good way to get hurt, you want the positive part of the rep to be explosive, but using the proper weight it will not be fast, and the negative part of the rep should be slow.
That’s what I meant when I said fast. Negative part slow and under control positive part explosive... I think that the weight should be low enough to keep the explosiveness up through the whole set witch will fatigued the muscles but you will still be able to do more reps just not explosive

[TBWALTER76]

I agree with Buckwyld. At your age, your bones are still growing and lifting too heavy at your age can cause problems.

In your case of not being able to gain weight, you need to take in a fair amount of protein (about 1 gram per pound of body weight). If you don't take in enough protein then you're wasting your time in the gym. Think of it this way...it's like plowing a field. If you plow a field (working out) and don't plant any seed (your protein) then nothing's going to grow. And eat a lot of carbs which is what will help add weight (pastas, potatoes and things like that, but stay away from a lot of sugars because eating an excessive amount of them is never good even if you are trying to gain weight). As far as fats, I wouldn't be too concerned with them in your situation but at the same time, that doesn't mean go and eat as much fat as you want. I'm just saying, try not to eat a strict low fat diet. Like sugar, too much fat will cause health problems down the road too. Eat every 2-3 hours and just give it time...it won't happen over night.

Remember that the only way to gain weight is to consume more calories then you burn throughout the day. If you're burning say 3000 calories a day then you need to make sure that you take in more than that by eating healthy. Remember that carbs are a good weight gainer, and protein is needed for muscle growth.

Cardio is obviously good, but because you're having a hard time gaining weight, I wouldn't do much of it during your "off season". But right before the season, it would be good to condition yourself again and start it back up so that you aren't dying on the field. Good luck with things and let me know if you need any more help.

[Falcon_Lax6]

www.biggerfasterstronger.com <-----check out their program. i was on that program 3 days a week all last summer, and taking protein shakes at the same time...i gained 15 pounds

[Diesel4958]

For one your program should consist of more elements than just upper body. What ever happend to deadlifts, and squats? Earlier this month I just turned 15 and I realize that one shouldn't be lifting too heavy, but your weights seem too easy. Also just wondering why the hell are you asking a bunch of people in a forum that for the most part have no clue what they're talking about? Go to your athletic director at your school, or talk to someone in person who has a background in lifting, coaches are not always the best people to talk to. Even then don't believe everything you hear; there are many myths that still surround the world of lifting. Good Luck...

[somrandomguy]

Just remember a few things:

1) This is getting in shape for lacrosse, not actual body-building. You do NOT want to have huge, bulky muscles. Getting stronger and fitter is always good, but make sure it doesn't come at the expense of your speed and agility. A good defenseman should be able to knock somebody over, but also fast and agile enough to keep up with the man he's covering, or dodge the man covering him on clears.
2) You're still growing, and you definitely don't want to stunt your growth. Talk to your physician and/or a trainer at the gym where you work out (I assume you don't have a whole fitness set-up at home) about exactly what you should be doing.

Hope that helps, and good luck. I'm doing the whole fitness thing as well this summer.

[LCNlaxman]

Diesel, the only reason why i'm asking here is because i cannot contact anyone that is in the weightlifting world besides my brother and people on here. I figured here i would get the most responses.

To everyone who said "your weights are too light:" For one thing, my arms are an (extremely) embarrasing 10 inches round. Using those weights, i start to struggle a little on the 3rd set, about the 6th rep.

Some people have mentioned doing more all-around work, but i'm more focused at building my upper body strength moreso than my legs. I'll be working my legs all the time when i go jog.

[lovinlax77]

y hasnt any1 mentioned the pb&j diet? is it bad for you or something?

[LCNlaxman]

y hasnt any1 mentioned the pb&j diet? is it bad for you or something?


It's not bad, but it doesn't work for me. I've tried it. :chuckle:

[franks2089]

I'll be working my legs all the time when i go jog.
That doesnt matter you still need to do lower body stuff.

[LCNlaxman]

That doesnt matter you still need to do lower body stuff.


But what does it help doing all-around stuff when half of it is not needed?

[Cburylax]

I'll chime in a little here. Even though this thread is about diet, its seems to have changed over to training again....

In my opinion, athletes should focus on the following four areas in a multi-planar fashion:

1. Stabilization
2. Strength/Hypertrophy
3. Power
4. Speed/Agility

Performing a routine that focuses on the first three (in that order) will cause nervous, muscular, and skeletal system adaptations necessary for optimal athlete performance in high intensity sports. Another concept perhaps new to many young athletes is that of training in a multi-planar environment. With three planes of motion, sagittal, frontal, and transnverse, used in athletics (as well as everyday life), it is important to train in all three.

In addition, muscles work in three ways, concentric (produce force), eccentric (reduce force), and isometric (stabilize force), yet many athletes go into the weightroom concentrating on lifting weight without focus on the other two fuctions of the muscle.

Going soley on a bodybuilding routine only works strength/hypertrophy and will cause imbalances in both the nervous and skeletal systems leading to injuries (torn ligaments, sprained ankles, strained muscles. In addition, nearly all the bodybuilding exercises (stuff you get from Muscle & Fiction) are performed in the sagital plane (going forward and backward in a linear motion). The bench press, chest press, squat, bicep curl, tricep pressdown, seated row, bent row, etc., are all sagital exercises, yet we all know sports such as lacrosse, basketball, tennis, and soccer are probably more lateral and rotational. How does training like a bodybuilder make for a better athlete besides just making the person bigger and look better at the beach?

Before all the hardcore bodybuilders jump all over this post, I'm not saying that you need to neglect bodybuilding exercises in an athletic program, I am saying that you need to incorporate it and its principles (supersetting, compound setting, force reps, etc) in a program that ALSO focuses on the other aspects of athlete training I listed above.

Thoughts?

[fcalaxplaya]

You are doing your workout in the wrong order, you should start with the largest muscles and then work down towards the smallest. So Start with your upper legs, then chest and back, then shoulders then arms. Also you will have better results if you do not try and do full body workouts, divide the muscles in to 3 -4 groups and work them each once a week with more volume (more sets, more exercises).




Do NOT use these types of weight gainer, they are loaded with sugar. You should probably get a good protien shake like Optimum Nutrition's 100% Whey.




remember he is only 14, he should be doing at least 12 reps for all his sets to avoid damage to growth plates. You should move up the weights when you can do ~15 reps in a set. It is safe to start doing lower rep sets at around the age of 16.



I disagree with this also, I think that training to fatigue is importaint to stimulate muscle growth, you may be thinking of failure which is somewhat different. Also lifting fast is a good way to get hurt, you want the positive part of the rep to be explosive, but using the proper weight it will not be fast, and the negative part of the rep should be slow.

hahaha listen to this guy

[Thomson#1]

Im 13 years old, and im just strarting to go through puberty (havnt had a voice change, or growth spurt yet) and im wondering if, doing a heavy workout will stunt my growth (rumor i heard). I just want to make sure of this because im short enough as it is, 5'0". So would you suggest me making a workout and eating plan to become bigger? Im only 95lbs, and I have little muscle definition (you can see my biceps, triceps and abs, but nothing crazy) Thanks for your help...

[Miniboxer]

you'll damage your growth plates

[LCNlaxman]

Thomson, i would recommend staying away from weightlifting just yet. Wait until you're about 15-16. At least, wait that long BEFORE you do any really heavy lifting. It will strunt your growth, probably a lot depending on how much weightliftng you do.

[Cburylax]

Guys, there is already a thread with many links disspelling the myth that strength training will stunt growth....

[Cburylax]

Guys, there is already a thread with many links to research and position statements such as the ACSM and NSCA disspelling the myth that strength training will stunt growth....

[LCNlaxman]

So it will NOT stunt your growth and we're free to work out using whatever weight weights we want?

[bigDman]

I'll chime in a little here. Even though this thread is about diet, its seems to have changed over to training again....

In my opinion, athletes should focus on the following four areas in a multi-planar fashion:

1. Stabilization
2. Strength/Hypertrophy
3. Power
4. Speed/Agility

Performing a routine that focuses on the first three (in that order) will cause nervous, muscular, and skeletal system adaptations necessary for optimal athlete performance in high intensity sports. Another concept perhaps new to many young athletes is that of training in a multi-planar environment. With three planes of motion, sagittal, frontal, and transnverse, used in athletics (as well as everyday life), it is important to train in all three.

In addition, muscles work in three ways, concentric (produce force), eccentric (reduce force), and isometric (stabilize force), yet many athletes go into the weightroom concentrating on lifting weight without focus on the other two fuctions of the muscle.

Going soley on a bodybuilding routine only works strength/hypertrophy and will cause imbalances in both the nervous and skeletal systems leading to injuries (torn ligaments, sprained ankles, strained muscles. In addition, nearly all the bodybuilding exercises (stuff you get from Muscle & Fiction) are performed in the sagital plane (going forward and backward in a linear motion). The bench press, chest press, squat, bicep curl, tricep pressdown, seated row, bent row, etc., are all sagital exercises, yet we all know sports such as lacrosse, basketball, tennis, and soccer are probably more lateral and rotational. How does training like a bodybuilder make for a better athlete besides just making the person bigger and look better at the beach?

Before all the hardcore bodybuilders jump all over this post, I'm not saying that you need to neglect bodybuilding exercises in an athletic program, I am saying that you need to incorporate it and its principles (supersetting, compound setting, force reps, etc) in a program that ALSO focuses on the other aspects of athlete training I listed above.

Thoughts?



i am really intrested in this and am sitting on the edge of my sit for you to post some kind of program

[zak]

[QUOTE=shiftylax]THE POWER OF CHRIST COMPELS YOU!

(EXORCIST? anyone? *sigh*).[QUOTE]

Yeah.... family guy too.

Anyways jsut dont forget to work your stick too. It sounds like your putting a lot of attention into your body size, muscle, speed etc. Buti ts no good without a good poke and clear.

[TheStok]

My best bet would be to start working out anytime u hit high skool(unless ur short and hopin 4 ur growth). Also a better way to gain weight would be to eat lots of protein(isopure@gnc), and work out w/ heavy weight with less reps. Like 3sets of 8reps of heavier weight. Each week try to increase, but dont fret if u cant. Even better idea to master this plan is to buy a workout book. Might I suggest "Get Strong" by Jake Steinfeld.

[Diesel4958]

At thirteen I started lifting (light) and learned the movements and built up some strength. I believe if you lift with correct form and you don't go to crazy with the weight on the bar you should be fine. It has been proven that lifting at a younger age can be extremely beneficial, and also helps prevent sports related injuries. As i stated before ask your athletic director to help you with a program, if that doesn't work find someone who knows about lifting.

[Thomson#1]

Alright thanks guys. I have been doing the following for about, 2 weeks. 25 10lb curls with each arm, 6 inches for 1 minute, 100 crunches, and 25 push-ups (also these things were you go onto your toes, then flat floot, then toes etc... to help with calves) Do you think I should just stick to this plan for the summer?

[GBaschski]

To everyone who said "your weights are too light:" For one thing, my arms are an (extremely) embarrasing 10 inches round. Using those weights, i start to struggle a little on the 3rd set, about the 6th rep.

Uh, correct me if I'm wrong, but...you should be struggling on EVERY set. Not doing easy lifting until the last few lifts. Hell, I could lift a spoon, and after a well I would be struggling...but I would not be gaining muscle mass.
In our football program that we're doing...our three cores (Parallel Squat, Power Clean, Bench Press), we do 3 sets of 3 at the highest weight you can lift.
By the way, my coaches and trainers have told me that on your last set, you should do as many reps as possible. (ie: if you're doing three sets of ten curls, and on the tenth curl of the last set, if your arm isn't physically unable to lift the weight again, you should keep lifting until that point. Only on the last set)

[Diesel4958]

make that three sets of each, add some quads and that will b allright. Thats what I started with for the most part.