Looking to learn to bulk up

[Tannerb]

Basically I'm 15 years old and underweight and looking to change this. Currently I'm 5'11 at 145 pounds... Recently I started going to the gym and doing more low rep higher weight workouts( Brother said it should help gain muscle mass?) I've just started using FitDay and it says my average calorie intake is 3000 while burning 3061 calories a day( I could eat more just not sure what to eat). My BMI is 20.22

Also I'm on the rugby team so I'm fairly active if that makes much of a difference.( Practise almost once a day for 2 hours)

Any help is appreciated as I'm just starting to get into this.

 

[FMJ]

Basically I'm 15 years old and underweight and looking to change this. Currently I'm 5'11 at 145 pounds... Recently I started going to the gym and doing more low rep higher weight workouts( Brother said it should help gain muscle mass?) I've just started using FitDay and it says my average calorie intake is 3000 while burning 3061 calories a day( I could eat more just not sure what to eat). My BMI is 20.22

Also I'm on the rugby team so I'm fairly active if that makes much of a difference.( Practise almost once a day for 2 hours)

Any help is appreciated as I'm just starting to get into this.

I think the problem is obvious.. You're in a calorie deficit, that is if you're actually burning over 3000 calories daily. You can't expect to do anything but LOSE weight if you burn more calories than you consume.
You're diet should be maily clean foods in ratios of something like 40-50% carbs, 30-40% protein and 20-30% fats.
You'll need to start reading some of the stickies in the New members, Diet&Nutrition and Training forums. Get your diet dialed in and get your training routine squared away. EAT EAT EAT! And then training and eat again.
You can list your current diet and training routines here to get feedback from others.
Welcome to IM.

 

[Tannerb]

Alright heres my diet

6:30 - Four pieces of whole wheat bread toasted with Skippy Peanut Butter. 1 glass of fruit punch (Around 500 ml) and one blueberry nutri-grain. And glass of water

9:25 - After first period I will eat either a turkey sandwich(2 slices of whole wheat) Or a bagel with butter and a water bottle.

12: 2 out of 7 days I buy chicken burger( mayonnaise, lettuce) with fries and 1 coke/ pop. Then the 3 other days I eat whichever I don't eat at 9:25 along with a can of pop. On the weekends I will either make a whole box of Kraft dinner, or 2 and a half grilled cheeses.

3: Need suggestions for healthier food at this time... I get home and make 2 microwavable pizza's or a two bowls or Froot loops with either 500 ml of Juice or a can of pop.

5:30: (Parents play a huge part but I'll list a few things) 1 chicken breast, 1 glass of milk, a side dish of rice. Occasionally have a nice 9 oz t-bone . Thats my main dinner meal aside from Pasta with meatballs and manoosh bread.

8/ 8:30ish: AAlright heres my diet

6:30 - Four pieces of whole wheat bread toasted with Skippy Peanut Butter. 1 glass of fruit punch (Around 500 ml) and one blueberry nutri-grain. And glass of water

9:25 - After first period I will eat either a turkey sandwich(2 slices of whole wheat) Or a bagel with butter and a water bottle.

12: 2 out of 7 days I buy chicken burger( mayonnaise, lettuce) with fries and 1 coke/ pop. Then the 3 other days I eat whichever I don't eat at 9:25 along with a can of pop. On the weekends I will either make a whole box of Kraft dinner, or 2 and a half grilled cheeses.

3: Need suggestions for healthier food at this time... I get home and make 2 microwavable pizza's or a two bowls or Froot loops with either 500 ml of Juice or a can of pop.

5:30: (Parents play a huge part but I'll list a few things) 1 chicken breast, 1 glass of milk, a side dish of rice. Occasionally have a nice 9 oz t-bone . Thats my main dinner meal aside from Pasta with meatballs and manoosh bread.

8/8:30ish: An apple with Kabasa, or 14 pieces of 2 cm thick pieces of Turkey Kabasa.

Before bed: Not the healthiest but I love chips and usually eat a whole bag before I go to bed.

Again im very new at this and if you could offer any pointers that would be great. Ill post my workout soon. Thanks alot!

 

[pitman]

Alright so here's my workout( If any tips can be made, please do) keep in mind I just started:

Monday is legs- Leg press 3 sets on 9 reps

think about your mom and dads grocery bill, get a job help buy groceries then eat whatever isn't tied down and pound them weights..

 

[Tannerb]

Monday: Legs
Leg Press 3 sets of10
Leg Extension 3 sets of 10
Squats 3 sets of 10
Leg Curls 3 sets of 10

Also just wondering how often should I increase weights as a beginner? Keep in mind I'm starting this plan monday so I can make changes

Wednesday- Chest and Triceps
Bench Press 3 sets of 10
Tricep Extension 3 sets of 10
Dumbell Fly 3 sets of 10
close Grip Bench press 3 sets of 10

Friday Back and Biceps-
Bar lying Row 3 sets of 10
Dumbell Curl 3 sets of 10
Cable Pull Down 3 sets of10
Preacher Curl( Not sure if this is a good idea or not) 3 sets of 10.

Sunday: Shoulders
Barbell Shoulder Shrug 3 sets 10 reps
Front Shoulder Raises barbell 3 sets 10 reps



Also just wondering how often should I increase weights as a beginner? Keep in mind I'm starting this plan monday so I can make changes.

 

[Merkaba]

Trying to Bulk while playing rugby? Good luck!

Most pro teams have gotten to the point of realizing that it can be detrimental to try to add muscle during the season. I 've seen several workouts that stress this. But if you thinnk you're burning 3k, and taking in 3k, well I would certainly start by upping the intake. I agree it gets expensive. Get a parttime job on the weekend or something. Don't forget about olive oil shots and adding it to a few meals, shakes, salads, etc.

 

[Marat]

In terms of your routine, you would probably be better served to simplify it and focus more on the fundamental exercises. Here's an example: KISS by Patrick Ward (p-funk)

All in all, you are on the right track. Many at your age, with your goals, don't monitor their diet as closely as you are. As FMJ said, if you aren't gaining at 3000 kcals, you simply need to up your caloric intake.

Keep up the good work, listen to people like Merkaba, and you'll be alright.

 

[ectomorph141]

Basically you will have to eat everything in site. Even if this involves drinking protein shakes while you do rugby practice. You need to consume an insane amount of calories and protein to gain any weight. If you have a bologna sandwich double or tripple the meat slices. If you have a peanut butter sandwich, double the peanut butter. Eating a bologna sandwich, double or tripple the meat slices. Eating pizza....double the pepporoni or sausage. You will not gain weight eating cereal. Ditch that for sure. Substitue it with cottage cheese or something else with protein. The milk is good.

1. Lower your reps from 10 down to 8 with heavier weight. Then toward your last set you should be closer to 4 or 6 reps. Very heavy weight.
2. Eat at minimum 4000-5000 calories per day
3. 300 grams of protein per day
4. Lots of water
5. Eat lots of food with protein. Steak, pork, chicken, fish.
6. Weigh yourself at least once a week to monitor the progress. Increase calorie intake as necessary.

 

[Archangel.]

Basically I'm 15 years old and underweight and looking to change this. Currently I'm 5'11 at 145 pounds... Recently I started going to the gym and doing more low rep higher weight workouts( Brother said it should help gain muscle mass?) I've just started using FitDay and it says my average calorie intake is 3000 while burning 3061 calories a day( I could eat more just not sure what to eat). My BMI is 20.22

Also I'm on the rugby team so I'm fairly active if that makes much of a difference.( Practise almost once a day for 2 hours)

Any help is appreciated as I'm just starting to get into this.

Eat=growth

lots of good carbs, efa's and protein

 

[JayCutler]

Basically I'm 15 years old and underweight and looking to change this. Currently I'm 5'11 at 145 pounds... Recently I started going to the gym and doing more low rep higher weight workouts( Brother said it should help gain muscle mass?) I've just started using FitDay and it says my average calorie intake is 3000 while burning 3061 calories a day( I could eat more just not sure what to eat). My BMI is 20.22

Also I'm on the rugby team so I'm fairly active if that makes much of a difference.( Practise almost once a day for 2 hours)

Any help is appreciated as I'm just starting to get into this.

fitday overstates cals a lot of time but it is a good source to use.

can you post your diet? i know what you mean, we were all there at one point.

ever consider consulting a sports nutritionist?