Just getting started

[Scatr036]

Hey Everybody,

This is my first post and i want to introduce myself... Im just hoping you can help me out. I dont get too much support at my school weighroom but i want to start getting more mass. Well im 16, 5'10, 127 pounds and i have been working out every monday wednesday and friday for ~ month after my wrestling season now. I am just looking to build some more mass. I can actually see some results in definition already and growing out of being so skinny which i am known for. Well anyways... this year during wrestling season i wrestled at 119 pounds and had 5.6% body fat. I was just wondering if anybody had any tips on a diet or training program that would be wondeful. I greatly appreciate it!

[raniali]

what i gathered from your post is that you are trying to gain. in order to gain, you must eat more than you are eating now. i don't know what your daily calories are so i can't give you a specific number to shoot for, but typically people bulk on 12-15 x bodyweight. at 127, that is about 1500-1900 cals/day. if that isn't working for you, then eat more. get adequate protein (no less than 1g per lb of bodyweight), sufficient fats, and the rest in carbs.

you might try the wbb 1 routine as a good start for a weight lifting regimen.

[geoffgarcia]

http://members.nuvox.net/~on.jwclymer/calorie.html

according to this BMR calculator your at 1600ish in a coma. so you probably need 1920 to maintain, ~2500 to gain 1lb a week

[Adam]

typically people bulk on 12-15 x bodyweight. at 127, that is about 1500-1900 cals/day.

That seems really low to me, I thought thats what most people cut on.

[jugheadkills]

most people arent 5'10" 127lbs...

[Adam]

I'm talking about the bw x 12-15

[raniali]

for me - i can gain weight on 15x bw so i sometimes forget to up that when talking to others.

.