Thread: Recommend Routine For Me

Are you on a bulking diet?,
Cause if not then you won't grown or gain anything.
How does your diet look what are your stats?

Here are my stats:

Age: 16
Experience: Almost a year bodybuilding.
BF%: ~10%
Goals: Muscle mass and strength.
Diet: Sufficient.
Gym Days: 4 days every week, never missed/skipped days.

Ok imo right now all you can do is, lift and eat
go on FitDay - Free Weight Loss and Diet Journal
and see what your currently eating right now, i hope you eat clean too , anyways what can make you grow right now and always is food, eat as much as you can 5-6 meals a day,find where your maintenance then jump on a bulking diet and you will see results remember it takes time and patience , if i was you dont lift too heavy cause your still very young, but stay healthy do cardio1-2 per week and keep doing 4 days a week as in mon-tues wed-off thurs-frida sat-sun-off and drink plenty of water a day.Remember diet is the key to anything you do in bodybuilding and life point, so stick to it and you'll see results.


I can't give you an exact routine cause everyone is different and your still growing cause your very young, just lift how your doing it and change your routine every 3-4 months so that the body gets something new in.

lol....nice bold face type setting and everything but you didnt give any information. How do we know your diet is "sufficient" . How many calories do you average a day? How many grams of protein and fat? Carbs? what quality of fat and carbs do you get? If youre wanting to gain muscle your diet may very well be insufficient. Otherwise go read the stickies on bulking programs

"Sufficient" for what? Staying alive?

At 16 and working out for a year - if you are not growing like a weed you're not eating nearly enough.

Guide to Cutting, Bulking & Maintenance

Remeber your diet is the key to bulking or cutting.