14 Year old looking for advice

J

Jeremy777

0
I need advice on how to gain muscle mass around my arms,chest,shoulders and calves and i need better looking abs and what food i should be eating to do this.

I'm

160cm high (5'4)
46kg (100lb)

I've been running for a while now, i usually run 10ks a night in 50-60 mins then do ab exercises about 10 mins afterwards, later at night before i go to bed i usually benchpress 15kg (33lb) for 30 reps, then 40, then 50, then 40 and 30 again then i stop and drink a protein shake and go to bed. On other nights i do 4 sets of 8 reps of 15kg barbell curls.

I have access to a treadmill, a pool, 2 5kg barbells, 2 2.5kg barbells but i could buy heavier ones.

I'm worried that doing an hour of cardio a night will make me lose weight and become even more skinnier..rather than putting on mass from the weight training.

I usually eat around 1300-1500 calories a day and wondering if this is the right amount if i want to gain muscle mass and have better looking abs.

Thanks.:)
 
Last edited:
You'll want to eat at LEAST 2600kcal a day if you want to gain any muscle mass, and yes that's a lot when you're eating as clean as you should be!

You're somewhat right, running everyday is a bad choice, in my opinion 3days of power training and 1-2 days of cardio. Try to get at least 2 rest days where you don't work out at all.

Oh and, join a gym
 
The only benefit to eating as few calories as you are, is you will NOT grow.
You are basically stopping your chances to grow taller by eating so little.
 
If you are really keen on getting bigger, you need to give up the cardio, or do much less at the very least. Your calorie intake is being completely burnt off by the cardio I'm afraid. 10k? Do you run track at school? Is running something you do competitively, because if so then you need to decide whether you want to get bigger, or fitter. Good luck.
 
To maximize hypertrophy, you'll want to lift higher reps and lower weight, but you also want to switch it up so that your body is not constantly adapting to it. As the others have said, figure around 2,600 calories a day - you'll definitely be needing more than 1,300 cals a day.
 
Ok, should i be eating lots of fruit when trying to gain weight - are they still good even though they have a lot of sugar?

And is anything wrong with fish fried in olive oil because i read a nutrition article that said cut out all fried food.
 
You must log in or register to reply here.
Back
Top