Help me really stick it to this guy.

[IgotAngst]

Hey I'm 16, 5ft'11 and weigh 64kg. (Yes I know pretty scrawny)

I started working out a couple of months ago orginally weighing 60kg, my diet AT THE MOMENT isn't very planned although I try and get as much protein and carbs as I can.

When I first started working out I worked out with a friend at his house (he had access to gym equipment). I'm a hardgainer and he has body fat to work with. Recently, our workouts got a little bit competitive and now for undisclosed reasons I no longer have access to this gym equipment .

Although, I do have:

A small dumbell set (4.5kg) <-- Don't really want to use these, they're pretty light

Pushup grips,

and a chinup/pullup bar.

At Christmas I will be purchasing a 20kg dumbell set and possibly a barbell.

Starting from boxing day I will also be changing my diet in order to bulkup; I will be taking the weight gaining supplement known as MutantMass .

So, does anyone know any full body workouts I can do until Christmas and suggest me one for AFTER Christmas so I can progress faster and give my superior gym equipped friend a beating?

I will be purchasing heavier weights or a gym membership as I progress

[Phedder]

Your best bet is definitely to get into a gym, don't wait until you progress, get into a real gym as soon as you can. You'll progress so much faster being able to do heavy compound lifts. Also I'd skip on the MutantMass simply for expense reasons, costs a lot for what you're getting out of it. You can make your own mass shakes with whey protein, full fat milk, peanut butter, bananas, and oats. Possibly a tbsp of olive oil as well if you really want the extra calories. 3000 calories should be plenty for you to gain some muscle, eat more if you wish but then you'll be gaining more fat as well, up to you.

For what you've got to work with at the moment push ups, pull ups and hill sprints are probably your best bet.

Almost go to failure, but leave a rep or 2 in the tank.

Push ups - If you're getting over 20, elevate your feet to add difficulty or a backpack with some weight.

Squat Jumps x10

Pull ups

Single leg squats

Repeat 5 or so times, on your last set go to failure for push ups and pull ups. Rest for long enough between exercises that it's your muscles causing you to stop and not your cardiovascular system being too taxed to continue.

The next day find a good hill if you can, or a flat field will work too but hills are better, and sprint. Distances around 50m to 100m, lower end if hills higher end if flat. Sprint as fast as you can, and rest as long as you need to so you can sprint again at a similar speed. When you notice your speed dramatically decreasing, it's time to stop.

Next day do the circuit again. Take a rest day when you feel you need it, but at least one a week.

Far from perfect but just something quick off the top of my head, others may have some different suggestions. Getting into a real gym will be the best thing you'll ever do for gaining muscle though, do it asap.

[PeterDolan]

3000 calories should be plenty for you to gain some muscle

That's still probably too much for him Phed, at his height and weight, I'd start at 2500 and see how fat gain goes (presuming he eats cleanly)

But neither me or Phed can give sound dietary advice with out you listing your current diet.

Just list a typical day of eating, living at home and school holidays with eating regularity but do your best

[IgotAngst]

3000 calories should be plenty for you to gain some muscle

That's still probably too much for him Phed, at his height and weight, I'd start at 2500 and see how fat gain goes (presuming he eats cleanly)

But neither me or Phed can give sound dietary advice with out you listing your current diet.

Just list a typical day of eating, living at home and school holidays with eating regularity but do your best

At the moment; Around:

4 weetbix and a glass of milk or water for breakfast,

2 slices of wholemeal toast

Lunch I either have pasta or just a regular sandwich with differing meats in (wholemeal if possible)

then for dinner it's pretty varied, but it's usually some form of protein and carbohydrates.

Then at night I have either toast or some more pasta or make another sandwich with a glass of milk.

I have no idea how much this is calorie wise, and I try to eat as much as I can.

Although as of Christmas I will change my diet accordingly, to what you recommend and join a gym asap if I can't get access to a bench press and barbell etc.

[Phedder]

That's still probably too much for him Phed, at his height and weight, I'd start at 2500 and see how fat gain goes (presuming he eats cleanly)

Probably, but he said he's a 'hardgainer' so lets see how hard it is for him to gain weight at 3000calories

From the diet you just posted, you, like all other 'hardgainers' are not 'hardgainers' you're just a bad eater. I'd be surprised if that came to more than 1500calories, with most of it from carbs.

Without changing too much straight away to ease you into it, have a few eggs (3-4) with your breakfast cooked anyway you like, whenever you have toast put peanut butter on it, add meat to your pastas and have a glass of milk with every meal.

[IgotAngst]

That's still probably too much for him Phed, at his height and weight, I'd start at 2500 and see how fat gain goes (presuming he eats cleanly)

Probably, but he said he's a 'hardgainer' so lets see how hard it is for him to gain weight at 3000calories

From the diet you just posted, you, like all other 'hardgainers' are not 'hardgainers' you're just a bad eater. I'd be surprised if that came to more than 1500calories, with most of it from carbs.

Without changing too much straight away to ease you into it, have a few eggs (3-4) with your breakfast cooked anyway you like, whenever you have toast put peanut butter on it, add meat to your pastas and have a glass of milk with every meal.

Cheers mate I'll make a log and update it, and post some progress pictures every month or so

[PeterDolan]

Probably, but he said he's a 'hardgainer' so lets see how hard it is for him to gain weight at 3000calories

From the diet you just posted, you, like all other 'hardgainers' are not 'hardgainers' you're just a bad eater

I used to be a "hard gainer" :doh: then I traded eating rice crackers and noodles for tuna and found out I was just small and malnourished :oops:

[nate225]

Probably, but he said he's a 'hardgainer' so lets see how hard it is for him to gain weight at 3000calories

From the diet you just posted, you, like all other 'hardgainers' are not 'hardgainers' you're just a bad eater

I used to be a "hard gainer" :doh: then I traded eating rice crackers and noodles for tuna and found out I was just small and malnourished :oops:

I used to be a "hardgainer" so I traded the Tuna on Cheeseburgers :pfft: :grin:

[PeterDolan]

I used to be a "hardgainer" so I traded the Tuna on Cheeseburgers :pfft: :grin:

Doesn't sound half bad