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16 year old wanting muscle and mass

nashir Posts: 1 Joined: 2006/01/13	2006/01/13, 11:02 AM :( hi i am new to this post but let me make you aware of my problem... i am turning 16 next month and i am 5'6 and 45 kg...i need weight sereously and i am also very thin and would really love to gain some muscles....girls here say theat the only thing that i lack is muscles and because of that i cant wear clothes coz i look real skinny in them (this may have sounded stupid but i cant help it) so wat can i do to gain height...weight...muscles...and a good posture? please help me...and...i really need help...:surprised:
	2006/01/13, 11:35 AM You need #1 eat more...5-10 healthy meals and snacks daily....try eating...around 1800-2000 calories daily...especially if you're a hardgainers... what's your activity level like? #2 You need to train 2-4 times a week doing full body free weight compound exercises(barbell squats and deadlifts, pull ups, rows, dips, bench press, etc) at moderate intensity 8-12 reps.... Deadlifts will improve your posture like nothing else...try sticking out your chest out....shoulders back....this is good posture ....practice it... Height is mostly genetics...although in your case....your nutrition might be limiting it as well....so like I said eat well rounded nutritious meals.....500calories per meal...and 250-300calorie snacks....try to eat 1.5g per lb of protein ....especially once u start to work out...eat up to 3g per lb of healthy carbs(yams, brown/black rice, sweet potatoes, buckwheat, kashi, etc)...eat 1/4-1/3g per lb of healthy fats(virgin olive oil, nuts, seeds, fish, etc)...check out nutrition forum for other useful advice....
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/01/13, 12:28 PM Might I add, if you do deadlifts, if you already have postural problems, keep the weight light enough that you can always keep a good back arch. O/T, Menace, have you ever seen the diesel weasel videos? -------------- Pain is only temporary, it is in your mind. If you can still walk, then you can still run. ============ Quoting from 7707mutt: The squat cage is holy ground. ============