Right well..

The basics ;

• 15 years old.
• 6 & a half stone.
• 5'4 in height.

Need to know anymore just ask..

& im wondering on how to build some muscle on the chest, abs & biceps.

I currently weightlift, chin-ups, press-ups, sit-ups every 2 days before i go 2 bed.

Any advice?
Thanks alot, matt.

Please post a detailed list of what you eat in a day, include times.

Monday to friday.
Breakfast;
Cereal & a juice drink.

Lunch;
Ham or cheese sandwiches.
Pack of crisps.
Normally a small chocolate bar.
Iced gems.
Drink; Coke or something fizzy.

Dinner;
A curry, pizza or something very filling.
With another drink or coke.

& then, if i get hungry after that, its normally a pack of crisps or a yogurt ;p

Weekends;

Breakfast;
Sometimes dont have, if i do cereal & a milkshake.

Lunch;
A sandwich & a pack of crisps

Dinner;
Saturday;
Normally a salad with a coke.

Sunday;
Roast dinner with a lemonade or iron bru.

Depends on what shape you are in now. Assuming your average for 15 (a little thin) I would add more meat to your diet. Also make sure you are getting a well rounded diet with fruits and vegetables too. Try a high carb sports drink before and after your workout. Stick with your workout routine and be patient these things take time.

Do you have a weights with a weight bench? If so do the bench press, the butterfly lift, the military press and arm curls for starters. I'd do as much weight as you can for 10 - 12 reps on each exercise then rest one minute and do it again. I do 4 sets of each. Workout every other day.

Hope this helps

Bob

As far as wanting to build some muscle, you are in the wrong direction. You would need to eat much more then that. 6-7 meals a day. It has to be clean too, drop the cokes and pizza, crisps and milkshakes.

Workouts - what do you have access too? If you don't have anything, get involved in school, get on that weight lifting list.

At your age you really need to worry about making a habit of getting excellent sleep and eating healthy.

Ask questions, learn more, and come back at use with a good diet plan (that is actually correctable). Its really about sacrifice, and priorities for you. You want bigger, takes hard work and proper diet.

Your 6 and a half stone?!! That's 91lbs guys. That is not average for someone his age. Matt, are you sure your that weight? I'm about your age too, 15 next month. I'm about 6ft 11.5 stone. Most people in my school year (year 10/9th grade) are at least 8 stone. So, that is not average for our age.

My brothers 12 and 7.5 stone and about 5foot 2. He's kind of built I guess, but still skinny as heck.
Presumably you have hit puberty?
Re-check your weight. Although if you are 6.5 it's not that major deal, you just need to gain some weight, probably more around the leg area.

What access to equipment do you have?
Do you have a gym? How heavy are your weights?

Search 'full body workouts' on here in the search bar for ideas, if you have gym access.

I suggest you follow a program like this if you just have some dumbells, so long as they are of a decent weight.

3x per week
3x8 bicep curls
3x8 military press
Weighted pressups, wide hands (more focus on chest)
Chin-ups (great for back)
Squats, with your weights.
Calf Raises
Dips.
Ab exercises/ core strength. Google them.

If you can get into a gym, hit the bench for chest.

Hope that helps.

Yup, im 6 and a half stone. ;p.
& im 5'6. lol.
Yes, ive hit puberty aswell :P
I am taking all your advice in & it helps alot.
i dont any access to a gym at the moment, as my school doesnt have one & im not 16 so cant join up to any decent ones around here yet.

Atm, i have a chin bar on my bedroom door & my heaviest weight is.. 10 lbs..
not alot really.

once again, thanks for the help..
also would it help if i started having the weight-on drinks etc.
& thn start turning the fat into muscle?

Well right now I suggest you eat 7 meals a day, no less. They all have to be healthy, contain protein and veggies. And you need a good 8 hours of sleep a night.

I'm not a fan of weight gainer drinks, yea you can get 2,000 calories but u get a **** load of sugars, and garbage you don't need. Get some whey protein and add it to meals, don't replace. EAT EAT EAT EAT! You need to get your metabolism in a choke hold man, 91 lbs. You need to be at 125 minimum.

Thanks alot man.
That iwll be my next objective.

How much is 125lbs in stone btw?

Matt, Eat. I think you have high metabolism it seems to me. I started as the same weight as you when i was 14. 92 pounds. My dad was a body builder so i started to follow his advice and workout routine. If you want to gain weight, drink some kind of 2100 calorie shake. I get GNC 2100 Weight gainer. You put so much calories in your body that i think your body cant convert it all to energy so it turns in the muscle tissue (or fat if you don't work out) 2 years later, gain 35 pounds(lots of it muscle) to 126.5. I heard it everywhere, if you have high metabolism and all the food is converted to energy, no muscle can get the things they need to grow muscle. I get 2-2500 calories everyday( i try)

hopefully my advice is right.

Robby

you need more than 10 lbs and chin ups.

if your 5'6 and 6 stones ( idk what that means, i think its 91 pounds) you have no fat on you. i'm 5'6 126 pounds and i still seem small to people hah.

Get your parents to buy you a Membership to some gym, or find a friend to work out with if he goes somewhere. you need heaver weight to lift.

Or buy free weights. great stuff to start out with. My home workout room ( thats in my room :P) has all free weights with 1 15 lbs straight bar and 1 curl bar. With a bench and moves to different angles. The weights i have are (15,20,25) than 2 free weights where i can take off weight and put on weight.

I'll get 100 pounds of free weight for the straight bar, curl bar, and the adjustable 2 free weight hand bars. the 15,20,25 pounds should be a set. where you cant adject them. You can do pyramids and super sets easily. Get a belt also.

I don't use any supplements and I do just fine. But I suggest at your weight to use whey protein, but not weight gainers. The last thing you want to do is get useless fats on you, which will happen if your taking 2k cals per day.

Do you live in the UK btw? Gyms do generally say you have to be 16, however I've been using mine since I was 12. Nobody stops me, but then again the personal trainers love me
What I suggest you do if you can't use a gym is this.
Go to some sports shop, maybe JJB sports.
Buy 40kg of weights, a bench, and a bar. Dumbells if you want. They should last you for a long time at your weight. Next year get a gym membership and start doing a full body.

Thanks again for the help.
Yeah, in the UK its 16 to join up to a gym but im 16 in August, so not that long to wait really.
I could though do what you recommend & go to JJB sports & buy some equipment, ill have a look next time im up there .

Thanks again. =]

Your welcome. You could use the gym anyway. But still. Good luck.

I might pop in the JJB gym & ask actully.
Jus tell them that im willing to stay joined up etc. never know :P