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How can I gain 20-30 lb and stay in great athletic shape?
I 16 years old 5'10 and 137 Lb
I know that currently I am a little scrawny and need to bulk up for next basketball season if I hope to gain the team
My goal is to gain 20-30 Lb my next Winter of mostly muscle
I understand that this will take multiple hours in the weight room and increasing my calorie intake tremendously
Does anyone have any specific foods I can eat or exercises I can do to become big by next winter
this is what I did when i was a teenager.
i did the routine "starting strength" google it. its just basic barbell exercises 3 days a week for 3 sets of 5, and the goal was simply to get stronger at them. very simple.
I ate basically as much as i could, including healthy foods that are high calorie. red meat, ground beefs, whole milk, whole eggs, peanut butter etc. I ate the odd pizza and junk food now and then and didn't think twice.
by then end of 6 months i was almost 30lbs heavier, with NO extra fat. Because i want constantly adding 5-10lbs on my barbell lifts, my body was forced to add muscle instead of fat.
i started at 5"10 130 lbs, and finished around 158lbs. a year after that i was 185lbs, another year i was 205lbs. Im sitting at about 215lbs now with a 34" waist, which isn't ripped, but nowhere near fat, and I am about 4 times stronger than when i started. literally.
do a few cardio sessions per week but dont over do it.
listen. you are 16, this is the BEST time of your life to get strong and build a foundation of muscle. your metabolism and hormones are such that its really really really hard to get fat, and if you are doing the right exercises, the muscle will just pile on. you can literally double your strength in a month or two.
google STARTING STRENGTH its basic, its tough, and it works 100x better than any bodybuilding style program. you will run faster, jump way higher, and just be way more dominant on the court.
the only supplement i took was a multivitamin. not even protein powder. you just need heaps of high calorie good foods.
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http://www.logicalmachines.com -- model S-4 weigh fill system demonstration: 2 lb lentil
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