How to maximize gym gains at 14

[jakebat000]

I’m 5’10 and i only weigh 150. Trying to gain weight and muscle.

 

[LGG]

tren

 

[Mr. Ali]

2.5g per kg protein. 75-80% of it should come from animal sources, out of which 80% strictly meats and eggs.
Examole: you weigh 50kg
125 grams TOTAL protein a day.
95/125 grams from animal sources
75/95 grams from strictly meat and eggs

3 grams carbohydrates per kg on rest/off days
4 grams of carbohydrates per, kg on, training days.

0.8-1 gram fats per kg.

Train 3-5 times a week.
Start with 3 times a week, lowish volume high intensity full body split.
After 3 months switch to upper/lower or torso (chest/back/side and rear delts) /limbs (legs, arms). Focuse on progressive overload.

8-10 hours sleep everyday.

10k steps.

Get blood work ideally, to see whether you have any hormonal/mineral issues.

 

[combatingNorwooding]

Sleep good (7-10 hours), eat good (1.5-2x protein per LBM, 3-4x carbs per body weight and rest is fat, lift heavy, go to failure each set, do mostly compounds (you’re a beginner that’s why), pick exercises and progressive overload on them without changing them at all, do a split in which you hit each muscle group at least twice per week, try to stress as little as possible, play music you like in your headphone for increased motivation.