Normal

Ok so I have a friend who has a friend....wait nevermind.

Ok so I weigh 115 lbs. at about 5'4 or 5 and I'm 15. Is that normal? I feel untoned and not 'ripped' like some classmates. I don't really eat poorly (sodas and candy banned from house) but not really anything particularly healthy either.

I *try* to work out every evening (crunches, push-ups, weights, etc.) but every time I look in the mirror I become more and more unhappy with myself. Is this normal? I've done the research and realized BMI doesn't mean much....body fat % is really they key.

Not that anyone truly cares, but anyone happen to have any suggestions? Thanks

Here's a few things to try:

Start drinking two glasses of milk a day. The protein and calcium should deffinately help you grow. Also, increase your water intake. Most teens are continuously dehydrated, and they don't even know it. Drink even when you don't feel thirsty. Try to drink more fluids, and eat more proteins (like meats) and carbs, like bread, spaghetti, ect.

As far as the working out thing goes, a few things are important. Whatever it is your doing, recovery is KEY. You NEED recovery time. I would reccomend two days in between workouts. Unless your alternating muscle groups. Either way, work out hard and heavy until PMF (partial muscle failure) Do heavy weights and low reps - this will help build mass. After you work out, make sure you get some protein (cans of tuna are great for this) and drink lots of water. Sleep is VERY critical as well. Sleep is a BIG factor in determining height, and muscle growth. It lets your spine stretch so you grow taller, and alows your muscles to repair themselves. If you workout, without proper rest and nutrition, your muscles can actually break themselves down. You MUST give yourself recovery time, and nourish your muscles with protein in that time. It'd be great if you could incorporate some kind of protein or other suplements into your workout, but seeing as how your only 15, I can see it may not work out for you.

So basically, STOP working out every evening. Only work out every few days. Do it hard and heavy for a short period of time. Intake protein and water after, and before workout if you can. If you don't have signifcant protein available, I would reccomend stopping working out until you can get some. It also helps to go for a brief run before a workout, due to the fact that it gets blood in your muscles prior to using them.

Develop your own exercise program, incorporating PLENTY of REST and proper NUTRITION into it, and you should start to see good results. Before you start your new plan, I would reccomend taking 2 weeks off from whatever working out your doing right now. Your muscles need to reset themselves and rest to give yourself a platform to start your new workout on.

I know things like supplements and stuff probably aren't easy to come by for you, so I've tried to keep everything simple. Main things: RECOVERY & NUTRITION. Good luck - Keep with your new plan, and after a few weeks you should start to feel better and see results.

Well said Ridenour.

All the basics have been covered. If you want to see more of a change in terms of Body Fat %, cardio is the only answer. Body fat % also depends somewhat on your frame. If you're an endomorph (big, non-muscular build) lots of cardio, mesomorph (thick, muscular, semi-lean) you'll still need to do some, but muscle growth is usually easier for mesomorphs. Lastly, if you're an ectomorph like me, (thin, semi-muscular) you'll find that it's easy to keep fat off, but very hard to put muscle mass on.

Intergrate cardio with your normal workout and make sure you stick to it. If you don't stick to a good cardio plan, you won't notice the results you want and you'll quickly become demotivated. However, if you maybe run 2-3 times/week, swim or bike this can get you the results you want.

If it's muscle mass you want, hit the gym. Familiarize yourself with the equipment there and ask if you don't understand something, most people are quite helpful. Like Ridenour hinted at, hit the weight hard and heavy, but get plenty of rest, and fluids.

How much sleep is really needed for good recovery anyway? Oh yeah...im looking for a good multivitamin. The older guys that i know say that MegaMen from GNC is good. Any ideas?

go megamen, ive used them for 2 years and have only gotten sick once *knock on wood*... a multivitamin has a lot of benefits besides your immune system too.

...how much sleep is really needed for recovery...

5-6 MIN. (Any less then this and you'll be breaking down muscles)

7-8 recommended For proper repairs

9-11 for REALLY solid repairs / feeling great and healed the next morning

11-14 for hangover relief / avoiding reality LOL

15+ and something's wrong...

For sleeping, I highly recommend Zinc Amonnium Aspirate (it's something like that - just ask for it at GNC, they'll know what you're talking about). I buy mine from GNC - 60 tablets in a bottle and you take 2 a night. It prevents muscle breakdown and gives you more of a solid sleep. I've been using this stuff for 3 months, and lemme tell you - it works great. Specially in my case, cause I usually only get 5 to 7 hours of sleep at the most, and this really helps to make them more solid and refreshing.

Ok...but how much sleep is really necessary?

7-8. 5-6 is just barely making it, and anything less then that is just damaging you. If you get less the 5 hours of sleep a night, DO NOT WEIGHTLIFT! You will break down more muslces then you will build. If this sounds like your schedule, I would recommend like only weightlifting once every weekend, when you can actually get some sleep.

Overall though, I would definately say, and I've heard it from many sources, that 7 to 8 hours is ideal. The more = the better, but deffinately shoot for 7 to 8 hours.

Ook, cuz i got worried when someone said to get adequate sleep. Cuz im getting like 8-9hours of sleep.

I would kill for that much sleep. lol you're lucky if you're getting that much, and that's deffinately sufficient for recovery. Speaking of recovery, remember to take it easy on your "off" days. Sleeping isn't enough by itself for recovery, you need to alternate your workout days, and on your days you don't workout, do do anything strenuous or that strains your muscles.

For sleeping, I highly recommend Zinc Amonnium Aspirate (it's something like that - just ask for it at GNC, they'll know what you're talking about). I buy mine from GNC - 60 tablets in a bottle and you take 2 a night.

good stuff... also something to try is melatonin. it's naturally produced by the body when it gets dark and makes you feel sleepy. you can buy it at any drug store. i love the stuff. you'll wake up feeling refreshed and not drowsy.

these guys are right, you need to rest atleast a day after a workout. I used to workout almost everyday trying to get bigger. I thought the more i worked out, the faster the results would be. I was still in a runners mindset of workout, but i now take atleast a one day break after a workout, i dont even do long workouts. I do a few exercises with lots of weight and slow reps. usually takes me 30 mins to do a workout. But im seeing better results than ive ever seen. Im taking N02 and protein as suppliments.

...Im taking N02 and protein as suppliments.

How do you like that NO2? I'm taking protein and creatine right now, and have been considering going on NO2, but I've heard some people have had problems, like headaches from it. Have you had good results? Is it worth it?

i've taken it. its pretty good stuff. i had no headaches and an increase in muscle size as well as an increase in the size of my ... yeah.
overall, i would say it isn't worth the money, but if you have some bucks laying around i would say pick it up and try it for yourself.