15 years old lean bulk advice

**jdm4936** · 06-23-2011, 01:22 PM

I am 15 going to be 16 in august. I have been bodybuilding for over a year now. I am 5 10 190-195 at around 12 percent bodyfat. I am endomorphic/mesomorphic and I gain size really easily cutting is very difficult for me and I typically just spin in circles when I do it. I have been spending the summer lean bulking and having pretty good results I am just not really sure how to monitor them the best. I do a 4 day split composed of this back,chest,legs, shoulders arms, rest(cardio and light core). I alternate weighted abs every other day. I eat around 3500 calories composed of meals high and carbs and high in protein and one to two meals high and fat and high in protein. I want to push my body as hard as I can to maximize any gains. I use creatine, mulitvitamins, zma, protein, and no preworkouts. Any advice would be really helpful keep in mind my body type.

**maged** · 06-23-2011, 01:36 PM

Originally Posted by jdm4936

I am 15 going to be 16 in august. I have been bodybuilding for over a year now. I am 5 10 190-195 at around 12 percent bodyfat. I am endomorphic/mesomorphic and I gain size really easily cutting is very difficult for me and I typically just spin in circles when I do it. I have been spending the summer lean bulking and having pretty good results I am just not really sure how to monitor them the best. I do a 4 day split composed of this back,chest,legs, shoulders arms, rest(cardio and light core). I alternate weighted abs every other day. I eat around 3500 calories composed of meals high and carbs and high in protein and one to two meals high and fat and high in protein. I want to push my body as hard as I can to maximize any gains. I use creatine, mulitvitamins, zma, protein, and no preworkouts. Any advice would be really helpful keep in mind my body type.

increase ur protein intake and low ur carbs & fats, cut off salt and sugars...
use l-carnitine always will help u not to gain more fat

**jdm4936** · 06-23-2011, 01:59 PM

I typically eat 20-40 grams of protein a meal 5-7 meals. and i will defiantly try l carnitine

**jdm4936** · 06-23-2011, 02:00 PM

as well I do steady state cardio after i work out every other day.

**cdan19** · 06-23-2011, 02:56 PM

!5 yo? It sounds like your way ahead of the game in your knowledge base and program from most in the gym's at your age and older. I think you have an outstanding program going. At your age and BF% I continue to work on your nutrition programg dilaing it in but I'm not so sure a true cut or keto diet would be necessary. Check in with BUILT on that area she can better advise you on the science behind the nutrition. Great work, keep bloging and updating you may just be a champion in the making stay patient and keep it natural. I would think 2g protein per pound and 1g carbs per pound should help you recomp hiting cardio every other day hard after your lifts maybe refeeding on a high carb day when your feeling sluggish but again at your age I'd look into it a little deeper. I'd say grow baby grow! good luck.
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**ceazur** · 06-23-2011, 03:41 PM

I was on probation, in detention, and getting kicked outta my parents at 15.. Good 4 you. Just go 500 over maintenance for a couple weeks. Then see how your weight has flucuated then +/- it from there..

**jdm4936** · 06-23-2011, 06:09 PM

Thanks for the replies. I feel like since it is summer and I can put on weight really easy a recomp would be my best bet. I have strech marks on my arms and they are getting worse, so I feel like i probably should go the recomp route. Try to go to about 7-9 bf then really start bulking again. I follow my diet really strict I eat like the pros oatmeal, chicken, fish, brown rice, lots of veggies. I think ill lower my calories a little bit primarily earlier in the day. Replace some of my servings of carbs with vegtables nothing to drastic. Every time I have "cut" in the past I feel way to hungry all the time. I'll add some cayenne pepper caps, and vitamin C for cortisol. I know lots of people are against recomps at least that's what the general consensus seems to be.

**Calves of Steel** · 06-23-2011, 07:21 PM

Wow you remind me of myself at 18. I had 5 years of experience and was around your size. Diet and supplements very similar to yours, however I was ectomorphic and the struggle was getting up there. My best suggestion is to determine what ratio of carbs/protein/fat would be best for you and aim for it. I know for myself it's 40/20/40 and 4000 calories for maintenance, but i'm sure it would be different for you.

**sosc** · 06-23-2011, 07:54 PM

I had have troubles myself dealing with the reduction of body fat
while retaining my abilities to continue growing in strength and musculature.

In the past I had have good success with heavy cardio work, but have
personally grown to hate it. One busy year I quit the gym and ate like
a beast which lead to a weight gain of 30 lbs. I lost that 30 lbs over the
span of about three months by running one hour in the morning before
work and another hour after work. This was not a pleasant time in my
life.

Right now while you are in summer you might want to experiment by doing
something crazy like running for 6 hrs a day in sessions of 45 minutes.
You could do this by running every other hour for most of the day.
Do this maybe twice a week or more. To really ignite your system you
can supplement the running by doing a 100% sprint three times for
45 seconds every 15 minutes during the span of those 45 minutes.

I would like to do this, but aside for my hate of cardio I have other
constraints in my life. Some people might think that this is excessive,
and might want to reduce their number of sessions or do something
more sensible. In my eyes, this is as close as it gets to a "quick fix"
by doing something extreme and not giving your body a choice for those
with difficulties.

Others might even think that so much cardio interferes with your
bodies ability to build musculature. Overall, I tend to ignore all this
type of crap and let results speak for themselves. Keep an accurate
journal and find out what works for you. Experimentation, careful
analysis, and consistent execution is really the key to success.

You might also want to think about picking up some books. I have a
few different books, but the one I got this idea from was
"Better Than Steroids" by Dr. Warren Willey.

On the food side, I tend to think of foods not in terms of calories
but in amounts. I memorize the size of my bowl and quantities then
try to slowly and carefully decrease to be on the border of "good
feeling." I am personally afraid of disobeying my body.

Also, since you are still young and growing be careful about your
expenditure lifting heavy weights as some people mention problems
with bone growth and such. I would research this topic and/or talk
to a competent doctor.

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