Help

[BatguyKiller]

Okay, sorry if this is wrong section, but I need help asap.
So I'm 14 years old, and I'm 156CM and I weigh 38.4 KG, im skinny yeah ;l I done the BMI and im JUST healthy weight but I really wanna be normal weight and with a lot of muscle.
I started going gym for my legs and my arms yesterday, and wanna go everyday but I dont know what to eat.
How much shall I eat, and can someone get a proper diet plan for me, for each day, rotating for 3 weeks round.
If you could do this, I would thank you for ever!
I found a adult's workout diet plan from a guy called Lee Harvard or something, eating 3000calories a day but I need something suitable to me while gaining weight really quickly as well as a lot of muscle.

Thanks everyone!

 

[Goldfish]

Sounds like me at that age.

You already know what you should eat, more or less, unless you've been living under a rock. Meat, veg, fruit, nuts, diary, eggs, whole grains. No shocks there. Just eat more of the good stuff than you have been eating. An increase in dietary consumption of 10%/day from what you're currently eating should be plenty.

I know you want fast results, but the only fast gains in weight come from making yourself fat. Realistically, for your first year of training, you only want to be gaining about 1kg/month, so in a year from now you'd be approaching 50kg, which is still far from big. Monitor your progress: If after 2 weeks you haven't gained ~0.5kg, increase food consumption by a further 5-10%; if you've gained a full kilo in 2 weeks, drop back by 5-10%.

Training-wise, you're young and your bones are still forming. That doesn't mean you shouldn't lift, despite what many will tell you (by their logic, it's okay for you to carry all sorts of heavy objects and lift your own bodyweight, but as soon as the thing you're lifting is found inside a gym it'll break you -- strange logic), but that more precautions are needs than for adults. Specifically, for muscle-building exercises, I'd recommend against going below 8 reps per set, and I'd recommend making sure that you're always confident that you could do 2 more reps when you finish each set. So, for each exercise you might do 3x8 (3 sets of 8 reps) with a weight you could have realistically done 10-12 reps of. Work through a rep range (say 8-12, or 10-15), avoiding training to failure, and once you reach the upper end of that rep range, increase the weight slightly and return to the bottom of that rep range. Rinse and repeat.

 

[BatguyKiller]

Sounds like me at that age.

You already know what you should eat, more or less, unless you've been living under a rock. Meat, veg, fruit, nuts, diary, eggs, whole grains. No shocks there. Just eat more of the good stuff than you have been eating. An increase in dietary consumption of 10%/day from what you're currently eating should be plenty.

I know you want fast results, but the only fast gains in weight come from making yourself fat. Realistically, for your first year of training, you only want to be gaining about 1kg/month, so in a year from now you'd be approaching 50kg, which is still far from big. Monitor your progress: If after 2 weeks you haven't gained ~0.5kg, increase food consumption by a further 5-10%; if you've gained a full kilo in 2 weeks, drop back by 5-10%.

Training-wise, you're young and your bones are still forming. That doesn't mean you shouldn't lift, despite what many will tell you (by their logic, it's okay for you to carry all sorts of heavy objects and lift your own bodyweight, but as soon as the thing you're lifting is found inside a gym it'll break you -- strange logic), but that more precautions are needs than for adults. Specifically, for muscle-building exercises, I'd recommend against going below 8 reps per set, and I'd recommend making sure that you're always confident that you could do 2 more reps when you finish each set. So, for each exercise you might do 3x8 (3 sets of 8 reps) with a weight you could have realistically done 10-12 reps of. Work through a rep range (say 8-12, or 10-15), avoiding training to failure, and once you reach the upper end of that rep range, increase the weight slightly and return to the bottom of that rep range. Rinse and repeat.

Thanks so much but what foods do you recomment and is it possible to gain 2kg in a week if i eat 3000calories a day

 

[Goldfish]

Meat
Vegetables
Fruit
Nuts
Dairy
Eggs
Grains
Stuff where the food itself is more colourful than the packaging.

It's possible to gain 2kg in a week. 0.4kg of which will be water, and 1.5kg of which will be fat. If you're lucky. There's no way of knowing how many calories you should be consuming without knowing your current metabolic rate. You want a calorie surplus of about 200kcal above maintenance. Your maintenance levels might be 1,000kcal/day or they might be 6,000kcal/day, or they might be anywhere in between.