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Corzer
7/01/2017 8:35am,
I'm 5'11 and around 63kg (138 lbs) I've always been kinda been an ectomorphic body type, i'm 16 and everyone says i'll "fill out". should i just wait for that to happen (if it even does) or is there anything i should to broaden out? should i be focusing more on a carb filled diet? or more of an isometric exercise routine. I know this is probably a dumb question, lowkey prepping to be bent over and raped, but hey, ill take any advice.

ghost55
7/01/2017 8:46am,
Stronglifts 5x5 three times a week. 140 grams of protein a day. +500kcal over what you currently use per day. Go ye forth.

Savateur
7/01/2017 8:50am,
Bicep curls.

All day, every day.

Corzer
7/01/2017 9:10am,
Stronglifts 5x5 three times a week. 140 grams of protein a day. +500kcal over what you currently use per day. Go ye forth.

Do you mean this? (h**ps://stronglifts.com/5x5)

With protein, do you mean in foods, or protein supplements? and lastly, any reliable way to calculate how many calories i use, in order to calorie count and add more to my diet?

(Can't post links yet so you'll have to mind the astrisk)

WFMurphyPhD
7/01/2017 9:11am,
I'm 5'11 and around 63kg (138 lbs) I've always been kinda been an ectomorphic body type, i'm 16 and everyone says i'll "fill out". should i just wait for that to happen (if it even does) or is there anything i should to broaden out? should i be focusing more on a carb filled diet? or more of an isometric exercise routine. I know this is probably a dumb question, lowkey prepping to be bent over and raped, but hey, ill take any advice.

I was 5'11 and 138lbs at age 17, competing at 140lbs in wrestling in that year.
I boxed and competed in Judo at around 160lbs in my early twenties.
And I did shootfighting, and BJJ competitions at between 160lbs to 165lbs as my twenties progressed with a very, very low body fat percentage, and gaining another inch of height.
These were always my natural weights, with much combat sport drilling and sparring,
and body weight exercises such as dips, pull ups, push ups, and core exercises.

You can do some power lifting if you want some Western style chest muscles.
or bodybuild if you want some toned muscles, again to mostly justify a little vanity to your ego.
Olympic style lifting will make you legitimately strong, not real deal farm boy strong, but will help you get as close as your genetics will allow.

I would not worry too much about it.
Combat sport training will give you some hand to hand self defense skills if the need arises.
And girls seem to prefer men who can hold a conversation, know how to listen, know how to plan and execute an entertaining time together, and who have the courage to get out on the dance floor.

Be the best you that you can be, eat with moderation with your dietary vices, and exercise regularly (almost any type of regular exercise will do), and let your body take care of the rest.
Confidence in oneself and what one has to offer starts in the mind, and develops from applying daily disciplines to acquire skill to build a consistent track record of making sure you make excellence a habit regarding what you put into your activities, whatever they may be.

Corzer
7/01/2017 9:18am,
I was 5'11 and 138lbs at age 17, competing at 140lbs in wrestling in that year.
I boxed and competed in Judo at around 160lbs in my early twenties.
And I did shootfighting, and BJJ competitions at between 160lbs to 165lbs as my twenties progressed with a very, very low body fat percentage, and gaining another inch of height.
These were always my natural weights, with much combat sport drilling and sparring,
and body weight exercises such as dips, pull ups, push ups, and core exercises.

You can do some power lifting if you want some Western style chest muscles.
or bodybuild if you want some toned muscles, again to mostly justify a little vanity to your ego.
Olympic style lifting will make you legitimately strong, not real deal farm boy strong, but will help you get as close as your genetics will allow.

I would not worry too much about it.
Combat sport training will give you some hand to hand self defense skills if the need arises.
And girls seem to prefer men who can hold a conversation, know how to listen, know how to plan and execute an entertaining time together, and who have the courage to get out on the dance floor.

Be the best you that you can be, eat with moderation with your dietary vices, and exercise regularly (almost any type of regular exercise will do), and let your body take care of the rest.
Confidence in oneself and what one has to offer starts in the mind, and develops from applying daily disciplines to acquire skill to build a consistent track record of making sure you make excellence a habit regarding what you put into your activities, whatever they may be.

Holy **** dude thanks, i'll definitely take that all on board. I definitely gotta start jumping on the forums more.

WFMurphyPhD
7/01/2017 9:25am,
Holy **** dude thanks, i'll definitely take that all on board. I definitely gotta start jumping on the forums more.

No. Hop on the forums less. Go to real world training opportunities, and learn from qualified teachers with good integrity in any useful life skill that they are willing to teach you, that they are qualified to teach.

ChenPengFi
7/01/2017 2:07pm,
I'm 5'11 and around 63kg (138 lbs) I've always been kinda been an ectomorphic body type, i'm 16 and everyone says i'll "fill out". should i just wait for that to happen (if it even does) or is there anything i should to broaden out? should i be focusing more on a carb filled diet? or more of an isometric exercise routine. I know this is probably a dumb question, lowkey prepping to be bent over and raped, but hey, ill take any advice.


This is the best time in your life to build an athletic foundation.
It is a great time to take all of that seriously, do NOT put it off if it is important to you.
It will never come as easy as it does for you now.

Just be clear on your goals.
I mean really clear, not "Oh I wanna be buff and ****.."
Not all goals are complementary.

Mandem
7/12/2017 5:29am,
Do you mean this? (h**ps://stronglifts.com/5x5)

With protein, do you mean in foods, or protein supplements? and lastly, any reliable way to calculate how many calories i use, in order to calorie count and add more to my diet?

(Can't post links yet so you'll have to mind the astrisk)

Firstly, here's the gift of a free Starting Strength pdf:

http://whitmatthews.com/ss.pdf

As far as I can tell the stronglifts program Ghost recommended is basically the same thing, but this book also has extensive information on form, which is really important. If you follow this program, eat enough and sleep enough you'll get bigger but also (more importantly IMO but you set your own priorities) stronger pretty quickly for a while. There will come a point at which the easy beginner gains run out and you can't keep increasing your lifts as fast as the program tells you; once your lower body lifts are increasing by less than 5kg per month I recommend you switch to 5/3/1:

http://upload.body-test.cz/forum/2014/09/22/1411396374_25rwmghx0k1b.pdf

This will allow you to keep getting stronger and there are various versions you can do if your goal is size.

The recommended protein intake is one gram per pound of bodyweight. Getting all of that from protein shakes probably isn't a great idea so try and get most of it from food.

Honestly, getting bigger isn't that hard, at least at first. The hard part is getting bigger without getting fat, so make sure you're doing conditioning and not eating too much junk.
Hope this helps.

Diesel_tke
7/12/2017 8:13am,
I was 5'11 and 138lbs at age 17, competing at 140lbs in wrestling in that year.
I boxed and competed in Judo at around 160lbs in my early twenties.
And I did shootfighting, and BJJ competitions at between 160lbs to 165lbs as my twenties progressed with a very, very low body fat percentage, and gaining another inch of height.
These were always my natural weights, with much combat sport drilling and sparring,
and body weight exercises such as dips, pull ups, push ups, and core exercises.

You can do some power lifting if you want some Western style chest muscles.
or bodybuild if you want some toned muscles, again to mostly justify a little vanity to your ego.
Olympic style lifting will make you legitimately strong, not real deal farm boy strong, but will help you get as close as your genetics will allow.

I would not worry too much about it.
Combat sport training will give you some hand to hand self defense skills if the need arises.
And girls seem to prefer men who can hold a conversation, know how to listen, know how to plan and execute an entertaining time together, and who have the courage to get out on the dance floor.

Be the best you that you can be, eat with moderation with your dietary vices, and exercise regularly (almost any type of regular exercise will do), and let your body take care of the rest.
Confidence in oneself and what one has to offer starts in the mind, and develops from applying daily disciplines to acquire skill to build a consistent track record of making sure you make excellence a habit regarding what you put into your activities, whatever they may be.

Welp, thanks for ruining the whole thread with all this reasonable advice. We could have gone on for pages to finally get all of this but you hashed it out in one post.

So instead, I'll tell you how it took me years to come to all of these same conclusions. When I first went to college I was about 170lbs with a 29 inch waist at 5'11". I walked onto the Rugby team and they made me a Flanker but the coach told me I needed to gain some weight. So I started lifting, eating everything in sight, and drinking gallons of beer. By the time I graduated college I was 225lbs, was benching 505lbs and squatting the same.

Then I worked in various bouncing jobs, jails, prisons, and the street. I started having some bad shoulder pain and the Ortho ended up telling me to switch to less weight or I was going to need shoulder surgery. By this time I was 250lbs but looked like butterbean. So, I started watching inmates workout just because I was working the rec yard everyday so there wasn't much else going on. I checked the guys who were the biggest with the biggest arms to see what they were doing. None of them were on the weight pile. ALL of them were on the pullup and dip bar.

Fast forward about 10 years. I am about 215lbs. I can do 20 pullups which is up from about 3 when I started years ago. My arms are bigger than they have ever been. My waste smaller but chest, shoulders and back bigger. More than that though is I am healthy with minimal joint pain (other than my knee which I had surgery on after tearing my ACL and Meniscus stick fighting).

When I started reflecting on my journey I remembered back to the summer of my Freshman year in college. I was traveling all summer and couldn't get into a gym to lift. So I spent the summer doing pushups every other night. I did 4 sets of 25 pullups before I went to bed. When I showed back up to college all my friends thought I had been on steroids all summer. Wish I would have started pullups then and stuck with the calisthenics back then.

TL:DR: Do what WFMurphy said.

BKR
7/12/2017 9:43am,
Welp, thanks for ruining the whole thread with all this reasonable advice. We could have gone on for pages to finally get all of this but you hashed it out in one post.

So instead, I'll tell you how it took me years to come to all of these same conclusions. When I first went to college I was about 170lbs with a 29 inch waist at 5'11". I walked onto the Rugby team and they made me a Flanker but the coach told me I needed to gain some weight. So I started lifting, eating everything in sight, and drinking gallons of beer. By the time I graduated college I was 225lbs, was benching 505lbs and squatting the same.

Then I worked in various bouncing jobs, jails, prisons, and the street. I started having some bad shoulder pain and the Ortho ended up telling me to switch to less weight or I was going to need shoulder surgery. By this time I was 250lbs but looked like butterbean. So, I started watching inmates workout just because I was working the rec yard everyday so there wasn't much else going on. I checked the guys who were the biggest with the biggest arms to see what they were doing. None of them were on the weight pile. ALL of them were on the pullup and dip bar.

Fast forward about 10 years. I am about 215lbs. I can do 20 pullups which is up from about 3 when I started years ago. My arms are bigger than they have ever been. My waste smaller but chest, shoulders and back bigger. More than that though is I am healthy with minimal joint pain (other than my knee which I had surgery on after tearing my ACL and Meniscus stick fighting).

When I started reflecting on my journey I remembered back to the summer of my Freshman year in college. I was traveling all summer and couldn't get into a gym to lift. So I spent the summer doing pushups every other night. I did 4 sets of 25 pullups before I went to bed. When I showed back up to college all my friends thought I had been on steroids all summer. Wish I would have started pullups then and stuck with the calisthenics back then.

TL:DR: Do what WFMurphy said.

Plus one for dips/pull/chinups. My teen judo students make great gains with those and other bodyweight exercises. And rope climbing...

goodlun
7/14/2017 2:38pm,
This site is a great resource for looking at how to do a wide variety of exercises as well as read up on a lot of stuff you will want to know about.
http://exrx.net/

Brother Shamus
7/18/2017 3:15pm,
I wouldn't over think it. I would begin with Starting Strength until you can't progress any further then read Practical Programming for Strength Training for ideas. If you are younger, the Texas Method might work for you. I'm a little older, almost 40, so I have to cycle my programming (5/3/1 and the like). If I can share with you my mistake.... Don't waste years having workout ADD, program hopping, and feel like you have to try every workout on the internet. There will be no progress. That's what I did and wasted a few years. If only I could go back in time. Find something that works and stick with it. Happy lifting!

Myn
8/10/2017 9:10pm,
I wouldn't over think it. I would begin with Starting Strength until you can't progress any further then read Practical Programming for Strength Training for ideas. If you are younger, the Texas Method might work for you. I'm a little older, almost 40, so I have to cycle my programming (5/3/1 and the like). If I can share with you my mistake.... Don't waste years having workout ADD, program hopping, and feel like you have to try every workout on the internet. There will be no progress. That's what I did and wasted a few years. If only I could go back in time. Find something that works and stick with it. Happy lifting!

Personally I really dislike SS as a program - it is not as effective as other programs requiring similar effort.

To the OP - eat 250-500 kcal more than is required to maintain your body weight. You can get good statistics for that through sites such as this one:

http://scoobysworkshop.com/accurate-calorie-calculator/

Don't make up a number for your body fat percentage. If you didn't get a DEXA scan or a Bod-Pod measurement then leave it blank and use the Mifflin- St Jeor equation. If you do have access to the aforementioned facilities, then put your measured body fat percentage in the provided field and use the Katch-McArdle formula. Don't overestimate your training time - you will likely mess it up and overestimate how much you train. This should be answered conservatively, and does not count time standing around or warming up/cooling down.

An earlier poster suggested 140 grams of protein a day. That's not actually the ideal amount. You want between one and two grams of protein per pound of lean body mass, though it's fine to use your body weight as your effective lean mass for this calculation. (ie. a 200 pound person would have between 200 and 400 grams of protein daily), and you will want 1/2 a gram of fat per pound of lean body mass (50g of fat for a 200 pound person). The rest of your Kcal should come from carbohydrates.

Remember:
1 gram of protein or carbohydrates is 4 kcal
1 gram of fat is 9 kcal

so if you have 200 grams of protein you just had 800 kcal; 50 grams of fat is likewise 450 kcal. Add those together and subtract them from your calculated daily total to see how many free calories you have remaining and divide that by 4 to get the grams of carbs you can eat for the day (it's okay if you replace some of those grams of carbs for extra protein, but not all!)

Remember:
3500 kcal is equal to one pound of fat or muscle - if you take in an excess 3500 kcal over the week, you should gain 1 pound of fat, muscle, or a combination of both over the course of that week. Likewise if you have a 3500 kcal deficit over that week you will lose 1 pound.

For training plans, Jim Stoppani has some extremely effective training plans that are available for free on bodybuilding.com or on his website, Jimstoppani.com.

If you have limited equipment, Mark Lauren's "You Are Your Own Gym" book is a very comprehensive calisthenics program that I can attest is very effective.

I hope this is useful for you!

V/R

Myn

Retribution
8/11/2017 7:07am,
Nutrition and consistency are everything. Get on a decent weight training program (within reaso anything will work when you're a beginner) and eat accordingly, especially quality protein (no not tofu or soy milk) and animal fats, rest (sleep) enough and you should be on your way. Train a body part every 5~10 days (so once a week is good) and don't try and do too much too soon or 'ego lift'. Good luck!

WorldChampions
10/26/2017 5:57am,
Bro, the thing is that go for natural foods i mean meat, fruits, vegetables and beans etc for gaining wight but never go for artificial foods or something like steroids for rapid results. By using natural things i know it takes time for results but thats better than using steroids for rapid results. Most of the young bodybuilders died juts because of the side effects of steroids. So my i recommend you not to use such kind of things.