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Gym question?

so i’m 16 years old and around 98 pounds and i wanna start gaining muscle as i’ve been going to the gym for about 3 months but i’m unsure about the amount of calories i should eat in a day for me to start gaining muscle, is there a way to find out or???

Reply 1

so i’m 16 years old and around 98 pounds and i wanna start gaining muscle as i’ve been going to the gym for about 3 months but i’m unsure about the amount of calories i should eat in a day for me to start gaining muscle, is there a way to find out or???

Are you male or female? And what is your height, and resistance training (e.g. weights) routine?

Reply 2

I’ve seen various calculators, but it’s important to understand your other parameters

Reply 3

Calories are less important. I mean they are, but more important is the amount of nutrients you receive every meal and that you fulfill whatever amount of calories you burnt (unless you try to loose weight)

Reply 4

Original post by Smack
Are you male or female? And what is your height, and resistance training (e.g. weights) routine?


i’m a female and im around 5,4 my routine is i start with bicep curls which weigh 9kg then i work on my legs e.g leg press then i move onto abs then end with cardio

Reply 5

i’m a female and im around 5,4 my routine is i start with bicep curls which weigh 9kg then i work on my legs e.g leg press then i move onto abs then end with cardio

OMG. We are almost on the same boat.
I'm 164cm and weight 43kg.
I'm working on gaining weight and muscle mass, mostly on my arms. Despite playing basketball my arms are very thin.
As for calories, I try to eat more calories than I burn and eat more protein and "good sugars", mostly fruits...

Reply 6

Original post by Kathy89
OMG. We are almost on the same boat.
I'm 164cm and weight 43kg.
I'm working on gaining weight and muscle mass, mostly on my arms. Despite playing basketball my arms are very thin.
As for calories, I try to eat more calories than I burn and eat more protein and "good sugars", mostly fruits...


Yesss that’s my goal aswell!!! Thank you i’ll definitely start doing that

Reply 7

i’m a female and im around 5,4 my routine is i start with bicep curls which weigh 9kg then i work on my legs e.g leg press then i move onto abs then end with cardio

OK. I would recommend a more comprehensive weights routine, as that will make it easier to gain muscle. What equipment does your gym have, in terms of weights and machines etc.?

Also, what is your diet currently like?

Reply 8

Original post by Smack
OK. I would recommend a more comprehensive weights routine, as that will make it easier to gain muscle. What equipment does your gym have, in terms of weights and machines etc.?
Also, what is your diet currently like?


my gym has almost everything except a lat pull down machine (i think that’s what it’s called) my diet so far has been anything really i do eat breakfast, sometimes lunch and dinner but i have snacks inbetween, for breakfast i eat oats with fruits for lunch i eat anything, same with dinner, i haven’t made meal plans yet but i do plan on doing so

Reply 9

my gym has almost everything except a lat pull down machine (i think that’s what it’s called) my diet so far has been anything really i do eat breakfast, sometimes lunch and dinner but i have snacks inbetween, for breakfast i eat oats with fruits for lunch i eat anything, same with dinner, i haven’t made meal plans yet but i do plan on doing so

Since you have access to a good deal of equipment, for resistance training I'd recommend you follow one specifically designed to add muscle, that targets all of your body's muscles. So maybe something like a four-day upper/lower split, where you do exercises such as squats, lunges, Romanian deadlifts, hamstring curls, etc. on the lower days, and bench pressing (barbell, dumbbell or both), pull-ups (assisted if required), rows, curls, etc. on the upper day. Reps of between 5-15 per set, 2-4 sets per exercise. Try and add weight or reps each time if you can.

Diet wise, don't skip meals. However, oats are definitely good for breakfast. What kind of snacks do you have?

Reply 10

Original post by Smack
Since you have access to a good deal of equipment, for resistance training I'd recommend you follow one specifically designed to add muscle, that targets all of your body's muscles. So maybe something like a four-day upper/lower split, where you do exercises such as squats, lunges, Romanian deadlifts, hamstring curls, etc. on the lower days, and bench pressing (barbell, dumbbell or both), pull-ups (assisted if required), rows, curls, etc. on the upper day. Reps of between 5-15 per set, 2-4 sets per exercise. Try and add weight or reps each time if you can.
Diet wise, don't skip meals. However, oats are definitely good for breakfast. What kind of snacks do you have?


thank you i’ll definitely try that kind of training!! For snacks i mostly eat fruits such as grapes and watermelon but sometimes i do tend to eat crisps aswell it mainly depends how i’m feeling

Reply 11

Idk if any of you guys train calisthenics, but some advice on this question would help:
I'm trying to learn a planche, starting with a planche lean but I've noticed my elbows are not straight even though they are fully locked out. I'm not sure what to do. There is no pain it is just a tiny bit bent. Is there anything I could do to solve this issue?

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