Hey guys.
I'm a 15 year old male, 5" 4 1/2 and weigh about 104 pounds.
I'm really skinny and play australian football so I'm trying to gain more muscle and become fit since im really small. And I also have gynecomastia so im trying get bigger so the attention doesnt go to my ugly nipples when i take my shirt off.
I have football training twice a week + a match + workout 3 times a week + 4km runs twice a week.
After almost 3 months of working out, I've seen a massive improvement (probably only to me) but since then, people have been commenting on my guns and im starting to feel better about myself after being depressed for having gyne. (still a bit)
Because of football and injuries etc, I do full body workouts because if im sore or something I can be more flexible and still not lacking too much on a muscle if I only train that once a week.
How could this be improved?
Workout:
Pushups 20 reps x3
Dumbell flys 10 reps x3
Dumbell Rows 10 reps x3
Dumbell Upright Rows 10 reps x3
Behind Neck Barbell Shoulder Press 10 reps x3
Bench Dips 10 reps x4
Dumbell curls 10 reps x3
Barbell 21's (only doing 15) x3 (basically barbell curl full x 5 + halfway up curl x5 + Halfway down curl +5) Burns like hell.
Crunches 25 reps - 20 reps - 15 reps.
Once footy ends in 2 weeks do you think I should do split routines? and also should I only run on days I don't do weight lifting and in the morning or afternoon?
Nutrition:
Breakfast:
Either egg + baked beans
or
Cereal
Green Tea
Morning Tea:
Apple
Morning Tea 2:
Crackers with margarine
Carrot
Cookies
other biskit junk.
Lunch:
Ham Sandwich with lettuce.
Afternoon tea:
Another fruit or crackers.
Dinner:
Usually beef or chicken with rice
Vege's such as lettuce, broccoli etc.
+ Glass of chocolate milk on workout days.
How could my diet be improved? And what other snacks would you recommend for school that still taste good!.
Thanks in advance.
I'm a 15 year old male, 5" 4 1/2 and weigh about 104 pounds.
I'm really skinny and play australian football so I'm trying to gain more muscle and become fit since im really small. And I also have gynecomastia so im trying get bigger so the attention doesnt go to my ugly nipples when i take my shirt off.
I have football training twice a week + a match + workout 3 times a week + 4km runs twice a week.
After almost 3 months of working out, I've seen a massive improvement (probably only to me) but since then, people have been commenting on my guns and im starting to feel better about myself after being depressed for having gyne. (still a bit)
Because of football and injuries etc, I do full body workouts because if im sore or something I can be more flexible and still not lacking too much on a muscle if I only train that once a week.
How could this be improved?
Workout:
Pushups 20 reps x3
Dumbell flys 10 reps x3
Dumbell Rows 10 reps x3
Dumbell Upright Rows 10 reps x3
Behind Neck Barbell Shoulder Press 10 reps x3
Bench Dips 10 reps x4
Dumbell curls 10 reps x3
Barbell 21's (only doing 15) x3 (basically barbell curl full x 5 + halfway up curl x5 + Halfway down curl +5) Burns like hell.
Crunches 25 reps - 20 reps - 15 reps.
Once footy ends in 2 weeks do you think I should do split routines? and also should I only run on days I don't do weight lifting and in the morning or afternoon?
Nutrition:
Breakfast:
Either egg + baked beans
or
Cereal
Green Tea
Morning Tea:
Apple
Morning Tea 2:
Crackers with margarine
Carrot
Cookies
other biskit junk.
Lunch:
Ham Sandwich with lettuce.
Afternoon tea:
Another fruit or crackers.
Dinner:
Usually beef or chicken with rice
Vege's such as lettuce, broccoli etc.
+ Glass of chocolate milk on workout days.
How could my diet be improved? And what other snacks would you recommend for school that still taste good!.
Thanks in advance.
