Quote: (05-15-2012 04:24 PM)dulst Wrote:
Hopefully I'll fill out as I get older, but yes I am a rake. I might look into deliberate size gaining in the future but for now I'm sticking with my SPFU diet and convict conditioning.
Hey buddy
Think in terms of your budget. As a teenager, you have several hormonal advantages, so given my current knowledge, what I'd do is the following:
Diet. You won't put on any weight without that handled, and you're a hardgainer, so here's what's up. I don't know if you make your own meals at uni or what, if yes, then eat a big breakfast and dinner, and eat EVERYTHING (not junk, save that for the weekend).
For the rest of the day, do 4-5 shakes with at least 50g of protein each. You want to eat about 3-400g of protein daily, maybe 4-500g of carbs and perhaps 150-200g of fat. At most 5,000 calories. Creatine and loads of water.
Next, lift heavy. Design your own system. What worked for me was three-day splits. Muscle/triceps, back/biceps/shoulders, legs/abs, and then I just stuck with a 5x5 program for the main compound exercises, and a 4x5 for the complementary exercises. I stuck with it, 6 a week for 10 weeks. The results were pheneomenal.
Include cardio... check out something call Guerrilla cardio. It's short, but brutal and actually complements your growth. It'll prime your body for maximum efficiency.
The protein powder is cheap (myprotein.com) and gym memberships can be very cheap if you pick a discrete spot. I found one for £11 a month. Good luck!