17 YO Cannot make any GYM progress

yurew19 · 2019-07-09T08:39:22+00:00

Workout your TDEE and eat 500 kcal above it. Hit the weights hard (if possible do a 6 day PPL or similar routine, results come much faster than full bodies) eat more protein. at least 130g a day. If you’re struggling to eat more calories buy a blender and drink them. If you follow the basics muscle growth will come and maybe even faster than you think especially with the hormones of a 17 year old.

FereallyRed · 2019-07-09T09:47:28+00:00

Your workouts lack frequency and intensity, and you're not eating enough.

geismaikati · 2019-07-09T10:19:09+00:00

Just eat more and if you get sick of eating try drinking some of your calories. Aim to get around 3300 calories and see how much weight you gain in 2-3 weeks. Aim to gain around 0.5kg-1kg. If you are not gaining add 200-300 calories, if you are gaining too much cut your calories a bit.

horologist2018 · 2019-07-09T09:52:30+00:00

You're not eating enough. Your TDEE says you maintain at 3,023 calories a day. If you want to gain muscle, you need a 500 calorie surplus; so you need to be taking in about 3500 calories or so a day.

You say it makes you sick to eat so much. Well, there's simply no way around it. If you're not a big eater, then supplement with protein shakes in between meals. It's easier to drink your food, if you're not a big eater.

Also, 50-60g protein? No. Try more in the range of 250g protein or more.

Food is your problem. Eat more. As soon as you do, you will grow.

Throwaway-242424 · 2019-07-09T08:17:09+00:00

if i eat anything past that amount i start to feel sick

To some extent you just need to suck it up and get used to eating loads.

Also focus on calorie density.

warburgio · 2019-07-09T10:11:12+00:00

Not hitting gym in correct manner, not eating enough. Having said that do post your plan/routine and what more or less youre eating.

There are some nice tricks to up your calories like for example pouring olive oil on your meals (tasty, super healthy and calorie dense).

IBeMadToo · 2019-07-09T10:24:40+00:00

Not gaining means calories way too low. I'm on about 3100 at 5'9. 3 times a week - I'm guessing you do 5x5 or something? You could need more volume and assistance exercises. Try a PPLPP or PPL routine for a bit and reassess in 3 months.

I'm a "hard gainer" like you but I really just wasn't eating enough or making the effort to. Count calories with a basic app (MyFitnessPal). Eat calorie dense foods and more fats: nuts, nut butters, drink good oils. Try drinking a 1/4 cup of olive oil spaced over the day or just in one sitting. That's 500 calories right there.

Personally I avoided adding milk but if you can stomach it it can be a good supplement and quite cheap. On top of that eat more carbs, try 1 cup of cooked rice every meal. If you have 1 cup of cooked basmati over 5 meals, that's almost 1000 calories and probably 1/3 of your calorie intake done.

As you workout more and gain lean muscle you will get hungrier - I usually eat 5-6 meals a day now and I'm not overly full.

You just have to stop making excuses and find ways to achieve calories.

haxewep24 · 2019-07-09T11:53:55+00:00

Eat even if you are feeling sick. Years ago I was 127 pounds and it was the only way to get bigger.

RedPill-BlackLotus · 2019-07-09T12:52:24+00:00

Your 17! You haven't even got your man body yet. Your assessment of your progress is distorted.

Your mission at 17 is consistantsy in the gym and being mindful of your diet. There is a few years work in that alone.

Dont give up, keep going.

NobodyP1 · 2019-07-09T13:11:26+00:00

2/3 is diet 1/3 is working out. Eat 4-5,000 calories

Skinnyboiwithadream · 2019-07-09T14:20:49+00:00

Eat. More. Food.

SalporinRP · 2019-07-09T14:47:17+00:00

A bit of advice from someone who did their first bulk at around the same age as you:

Full body is not a good routine for building muscle mass. Ideally you should try to be lifting 5-6 days a week during a bulk. The way I did was a Push/Pull/Legs routine where I did each one twice a week.
Eat more. Seriously. There will be times where you will feel seriously full but just push through and you will get used to it. Calorically dense foods like avocados and nuts are your friends. Get some whey protein from your local supplement store and drink at least 1 a day.
Eat lots of protein. Eggs, ground beef, chicken, and turkey are your friends.

SeasonedRP · 2019-07-09T16:13:10+00:00

Replace whatever squat work your routine calls for with squats twice a week for 4 sets of 10, after getting warmed up. Use good form and as much weight as you can for these. You should be light headed and out of breath after each set. On one of those days, finish with a set of 20 with as much weight as you can handle. You should feel like puking after this set. High rep squats will stimulate your appetite and cause muscle growth. They used to be a staple of beginners' routines and for many bodybuilders, and with good reason.

taway987123456 · 2019-07-09T16:43:31+00:00

You need to up your caloric intake, you have to eat even if you feel sick.

Go 500kcal over the 2500. Up your protein a bit more and get lots of rest.

There is no excuse for anyone to say they do not gain or have a fast metabolism. If you eat over your caloric surplus you will gain. Period.

zero-hero0-100 · 2019-07-09T17:43:44+00:00

You should do a standard lean bulk a weekly surplus of 2000k cal. So if you want to break that down into 250-300 calories over maintenance a day that’s the easiest way. Or preferably have 500kcal over maintenance on lifting days and 100 calories over on rest days. Nutrition is always going to be the most important thing.

Lift 3-4 days a week whatever split you like and make sure your getting good enough recovery and sleep.If you don’t allow your muscles to recover you’ll just be spinning your wheels. If you hit chest on a Monday don’t hit it again until Friday. Don’t do to much volume for one muscle group and keep the reps low shoot to get stronger in the 4-8 rep range .

Track your lifts and aim to go 5 lbs heavier or 2 more reps with the same weight every week.. Size is a by product of strength, focus on getting stronger and you’ll get bigger.

IMO at 6” you’ll look great at 180-190 lbs sub 10% bf Like a marvel superhero type physique.

Also as an ectomorph your going to need a large amount of carbs. I’d do a macrosplit if 25% protein 25% fat and 50% carbs. Eat mostly Whole Foods for your meals and use high calorie junk to get you to your calories if your having a hard time.

BatsNightmares · 2019-07-09T18:36:44+00:00

Are you getting the proper diet for your goal, and literally push your limits when you train or not?

Don't be a fag, you're also still young. At your age I was skinny as fuck and it took me years because I had a fast metabolism.

sea_light_house · 2019-07-09T19:39:13+00:00

Check whether you have ADHD (Attention Deficit Hyperactivity) or not.

ikeurbantraut · 2019-07-11T16:45:30+00:00

1.25xYourBodyWeight in Protein

DullIntroduction · 2019-07-09T07:53:26+00:00

Try adding some load to your workout. Or switch to barbell exercices, eventually if you want to increase muscle mass it's the best way.

Title	17 YO Cannot make any GYM progress
Author	Yuitelein
Upvotes	6
Comments	46
Date	July 9, 2019 7:46 AM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/caxqpt/17_yo_cannot_make_any_gym_progress/
Archive Link	https://theredarchive.com/r/askTRP/17-yo-cannot-make-any-gym-progress.244928 https://theredarchive.com/post/244928

Comments