How can I gain weight as 13

[relicc]

I'm 39-40 kgs at 13 and 5'7

 

[80llo]

High calorie food like idk peanuts also it might be hard for you to gain weight because you are actively growing

 

[Jrzabun69]

I'm 39-40 kgs at 13 and 5'7

Eat good carbs and protein and save up money for them, And starting at 13 would be really good and do simple exercises like pushups,pullups,squats you can buy a cheap ass doorway pull-up bar for like 4 dollars and avoid sleeping like shit.

 

[miracle growth]

I'm 39-40 kgs at 13 and 5'7

js run the hgh bro

 

[relicc]

Eat good carbs and protein and save up money for them, And starting at 13 would be really good and do simple exercises like pushups,pullups,squats you can buy a cheap ass doorway pull-up bar for like 4 dollars and avoid sleeping like shit.

true i sleep like shit 3-4 hours sleep, how do i fix it?

 

[Jrzabun69]

true i sleep like shit 3-4 hours sleep, how do i fix it?

exercise 5 hours before you sleep and don't eat anything 3 hours before but if that's still not enough you can invest on sleeping pills or gummies but I don't think it's necessary, if you are doing nothing active throughout the day it could be one of the reasons, also try listening to asmr it really helps.

 

[dancingabss]

I'm 39-40 kgs at 13 and 5'7

Eat more food, and healthy food. Might sound grey but i would recommend primal diet

 

[Jrzabun69]

Eat more food, and healthy food. Might sound grey but i would recommend primal diet

Primal sucks and I doubt his parents would lend him money to eat raw food.

 

[dancingabss]

Primal sucks and I doubt his parents would lend him money to eat raw food.

He doesnt have to eat every raw organ if he doesnt want to, just some like raw milk, eggs…

 

[Oscaridk]

Eat in a calorie surplus around 200-500, Work out as well, you can follow this simple split.
Upper body (Weights vs calisthenics)
Weighted Push ups or Flat bench press, 3x8-10 each
Planche push up progression or Incline dumbell press 3x8-10
Weighted Chin ups even if you have weights 3x6-8
Weighted body weight rows or chest supported machine rows 3x10-12
Wide pike push ups 4x10-12 or Dumbell Lateral raises 4x10-12
Hatstand push up progression 3x8-12 or Dumbell military press 3x8-12

Leg day
Shrimp squat progression or Barbell Back squat 3x6-8
Pistol squat progression or Leg press 3x6-8
Nordic curls or Barbell Romanian deadlift 3x8-10
Bulgarian split squats (hold 2 Backpacks with Household objects inside) or Dumbbell Lunges 3x12-15
Calf raises while holding 2 backpacks with household objects inside) or Barbell Calf raises 3x12-15
Sit ups (you can hold something heavy and Slow down the negative to make it more challenging) or cable crunches 3x8-12
Hanging leg raises 3x8-12 (use weight if you can), and same in gym but use the pad they have.

Make sure that whenever you can do more reps than the end of the rep range (eg. You do 13 reps in the 8-12 rep range) You then add weight.

Make sure your form is very good, do the heaviest weight you physically can with good form in the target rep range,

You can find Calisthenics excercise progressions online, stick to one completely instead of switching around.

 

[Loc]

I'm 39-40 kgs at 13 and 5'7

Used to struggle the same. Calorie surplus (TRACK CALORIES) And just eat even when you feel full (you gotta get 2g protein for every kg bw if you wanna grow muscle) and lift

 

[Yuqwi]

I'm 39-40 kgs at 13 and 5'7

Rope

 

[relicc]

Rope

Joined Yesterday at 8:55 AM

 

[TrueLarpingCel]

Rope

ur a random lol no clue what ur talking abt

 

[TrueLarpingCel]

Eat in a calorie surplus around 200-500, Work out as well, you can follow this simple split.
Upper body (Weights vs calisthenics)
Weighted Push ups or Flat bench press, 3x8-10 each
Planche push up progression or Incline dumbell press 3x8-10
Weighted Chin ups even if you have weights 3x6-8
Weighted body weight rows or chest supported machine rows 3x10-12
Wide pike push ups 4x10-12 or Dumbell Lateral raises 4x10-12
Hatstand push up progression 3x8-12 or Dumbell military press 3x8-12

Leg day
Shrimp squat progression or Barbell Back squat 3x6-8
Pistol squat progression or Leg press 3x6-8
Nordic curls or Barbell Romanian deadlift 3x8-10
Bulgarian split squats (hold 2 Backpacks with Household objects inside) or Dumbbell Lunges 3x12-15
Calf raises while holding 2 backpacks with household objects inside) or Barbell Calf raises 3x12-15
Sit ups (you can hold something heavy and Slow down the negative to make it more challenging) or cable crunches 3x8-12
Hanging leg raises 3x8-12 (use weight if you can), and same in gym but use the pad they have.

Make sure that whenever you can do more reps than the end of the rep range (eg. You do 13 reps in the 8-12 rep range) You then add weight.

Make sure your form is very good, do the heaviest weight you physically can with good form in the target rep range,

You can find Calisthenics excercise progressions online, stick to one completely instead of switching around.

this shi is ai