How big can I get naturally?

[sjierual]

Alright people, If youve read my "Hi im new here post" youd know Im a freshman in high school. Apparently this is the prime time to workout and gain strength natually.

This is what im interested in, because I dont want to put anything thats not natural into my body (no muscle enhancers, protein pills, steroids, the works).

Right now I am on a high protien low fat diet, which basically is egg whites, milk, a different lean meat at dinner, and multivitamins (not natural I know, but healthy). From this I try and get 100-150 grams of protein a day.

I weigh 135-140 pounds, and I am about 5'9". I have 12 1/4" biceps, and a 35 1/2" chest.

Basically, my question is this: how big can I feasibly get before summer? Doing it naturally is just as important as well. The time restraint isnt a big thing, but it would be nice to be bulkier before school starts next year...

[sjierual]

Re: How big can I get naturally?

Also, If you have a workout that worked well for you when you lifted naturally, please share it.

[DJDIGGLER]

Re: How big can I get naturally?

Just make sure you eat like 6 meals a day.

As for working out my routine is like this...

Mon- Chest and Back (including shrugs)
Tues- Legs & Abs
Wed- Bi's & Tri's
Thurs- rest
Fri- Shoulders & Abs
Sat- rest
Sun- rest

go for 3 workouts for each area your working for instance on chest do Flat bench, incline bench, and decline bench. I'd go heavy to gain size (no more than 8 reps in a set) and when you fall below 4 reps take some weight off the bar. I'd use that for a few months and then when you stop seeing gains look into starting a new regimine.

The biggest thing is you can't work out once in awhile and see tremendous results. You have to make a schedule and stick to it. I am a hardgainer myself and went through the same stuff as you years ago.
I started at 6'2.5" 130lbs and at my peak I was 200lbs. I've done it the natural route too, no steroids. Point is I know where your coming from so just make sure you don't get discouraged and stick with it! Hope this helps.

[Shock]

Re: How big can I get naturally?

There's quite a bit of advice people could give you based on what you told us. First things first, if you are trying to gain a much mass as possible focusing on increasing your calorie intake is a must in addition to your resistance training. I put your stats in a metabolic formula (Harris-Benedict) and your approximate calorie level to maintain your weight is around 2500kcal/day (assuming you are pretty active and 16yo). Now to increase your weight obviously you need to consume above this number. Keep in mind a pound of muscle is approximately = 2500kcal. A good start would be to aim to eat as if you are expecting to gain 1-2lbs/week. This would equal 2850-3200kcal/day. I would not expect to gain this amount each week by any means, as there are quite a few variables that are to be taken into account (level of training, genetics, etc). Anyhow, this is just a post to help with your calorie level, I'll leave it up to some others to help with some of the other areas. Train hard, keep eating and you will be on your way. As you already said, and I believe everyone in the forum will agree...this is no time for you to mess with steriods/prohormones.