Age: 15
Weight: 125 lbs.
Height: 5'-7.5"
BFP: you should have this assessed before starting a training program
The weight range for your height is 127-160 lbs., depending on your frame.
Your BMR is 1622.25
Make sure that
you have a good understanding of the macro values (ie: protein, carbs, fat) of what your eat on a daily basis so that you can make the necessary adjustments to your nutritional intake. Double-check how many calories you require on a daily basis by using your BMR in the following equations:
- sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
The above values will give you your daily caloric requirements to maintain your current weight at the specified level of activity. To increase your bodyweight, add an additional 500 calories per day (3500 total additional calories per week). This will result in an increase in bodyweight of one pound (minimum) per week. Depending on how your metabolism responds to the additional calories, the increase in bodyweight may be significantly more but aim for a 1-2 pound increase per week. If you push yourself beyond this then your BFP (body fat percentage) may get out of control, so pace yourself. If you find that your progress slows or stops, then do one of the following:
- increase your caloric intake and maintain your level of physical activity
- maintain your caloric intake but decrease your level of physical activity
- increase your caloric intake and decrease your level of physical activity
Try to get the bulk of your calories through real foods and not supplements. Set up an eating schedule for yourself so that you will be consuming 6 meals throughout the day. These meals should be based around high protein and low to moderate, glycemic rated, complex carbs. Extra lean meats, chicken, turkey, whole wheat pastas, whole grains, oats, high fibre fruits and vegetables, nuts, ANPB (all natural peanut butter), beans, etc. Fats are also important to your diet but minimise your saturated fat intake and avoid hydrogenated and trans fats completely.Your schedule could look something similar to the following (the portion amounts are left out so that you will have to tailor it to fit your caloric requirements). This schedule is for short term use only:
Meal One:
- 2 whole eggs + 4 egg whites
- extra lean beef or chicken
- oatmeal
- 1 tbsp flax oil
Meal Two:
Meal Three:
- chicken
- sweet potato or cooked brown rice
- vegetables
Meal Four:
Meal Five:
- sirloin steak or extra lean meat
- vegetables
- potato
- 1 tbsp flax oil
Meal Six: (non-training days)
- chicken breast
- vegetables
- or protein drink
Meal Six: (training days - hard gainer)
- cooked brown rice
- sweet potato
- banana
- vegetables
- 1 tbsp ANPB
Meal Six: (training days - normal)
- cooked brown rice or sweet potato or oats
- protein drink
- 1 tbsp ANPB
Monitor your progress by periodically assessing your BFP and not by stepping on the scales. If your BFP starts getting too high, then make the necessary adjustments by either decreasing your caloric intake and/or increasing the level of your physical activity. Make sure you keep yourself properly hydrated throughout the day.
If you need an example split for your training routine then check out the training section on my site or over in the training section on EF. If you are new to weight training then I would suggest that you also look at the novice section for correct form on various exercises.
Training Section
Novice Section
As for the MaxMuscle ... this is a calorie dense meal so you will want to make sure that it remains a 'supplement' to your other meals and does not replace them. From the info you have provided, I would say that it is a protein concentrate or at best a proten blend of isolate and concentrate sources. As such, you may experience some bloating and gastrointestinal upset at the recommended dosage so the advice you were given was correct. If you are going to use this type of supplement, then start off slowly and gradually work your way up to the desired dosage level. When using weight gainers, the sugar content is always a concern as it can have an impact on your overall nutrition as well as your training so just watch your intake from all sources.
Since you are young, I would advise that you gradually ease yourself into both the nutitional and training portions of any program. Your goal of gaining 30 lbs. in 17 weeks is feasible but you will want to monitor your nutrional intake closely to ensure that the bulk of this thirty pounds is not as a result of a high BFP.
Good luck.
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