i need help gaining weight

[SEVEN7TY2TWO]

im 15 years old and 95 pounds and 5 foot 5 inches. im really skinny and everyone always bugs me about it. i have recentl decided to try and get bigger and stronger. im starting to work out about 3 times a week for about 45minutes to 1 hour. i also play baseball about 3 times a week and im pretty active. also with my decision to gain some weight i started eating around 3000 calories give or take a few hundred. is this enough? Should I try and do as little cardio as possible and should I still do sit ups? also can u give me any tips on what would help me reach my goal?

this is what i normally eat on an average day

6:30- 3\4 cup oatmeal, 1 banana, 1 tbsp penutbutter, 1 scoop whey, 1 cup 2% milk, and 1 egg white

9:45- half penutbutter sandwhich (2 tbsp pb and 1 slice whole wheat bread), 1\4 cup grapenuts, half banana, mixed veggies(carrots, celery, broccoli

12:45- tuna and avacado sandwhich(1 can tuna 2 slices whole wheat bread)

4:00- protein shake with carbs (435 calories with 1 cup 2% milk)

7:00- normally some kind of lean protein(ground beef, fish, chicken) , a carb(normally rice or pasta), and a veggie (broccoli ect.)

10:00- 1 cup 2%milk, 1\2 cup fat free cottage cheese, 1 tbsp penutbutter

as for working out.... i have a bench set in my garage with some free weights so i do what i can... i dont know the names for them except curls bench press push ups Dumbbell Flyes close grip bench press hammer curl barbell curl lying leg curls i do each of those for 3 sets as many as i can which is normally about 12 reps except for the bench press- i do about 6 sets of 5

i do this work out for about 45 minutes every 3 days


how does this sound any tips? do i need to increase my calorie intake or is it pretty good

[DKing]

The diet sounds good. As for exactly how many calories you will need, that will depend. Eat like you are for 2-3 weeks and if you gain nothing, eat more. If the gains start, keep eating. Don't expect to gain more than 1-2 lbs per week.

As for the workout, you need to get it balanced out more.

Hit your back as much as your chest, use big lifts, and hit your legs hard. Your best bet would be to find a workout in the FAQ of this site that you can do reasonable well with your equipment and do that. If you need help substituting exercises, just ask in the main training forum and people should be able to help you out.

Danny

[Will Haskell]

Please explain to me why you need to gain weight. What are you looking to accomplish by gaining weight? How much weight do you want to gain?

Will Haskell
Athletic Development Specialist

[SEVEN7TY2TWO]

well there are a couple reasons i want to gain weight. 1. i used to be a good weight for my age but i lost weight (about 10-15 pounds when i should have been growing gaining weight) and i want to gain it back. 2. i play baseball and it seems like ever since i lost that weight a year or so ago i havent been as good. 3. my parents and family are kind of concerned because i lost weight 4. people sometimes bug me at school about my weight

so if you could help me gain some of the weight back it would be appreciated. id like most of it to be muscle weight tho

[fitricise]

i would take 2-3 protein shakes a day, I usually go one in the morning cause thats when your body needs it the most, on lifting days I take one after lift, and one before bed. there are also weight gain supplements you could look into but im not sure how good for you they are

(edit) didnt see your first shake in the morning

note that you should shoot for anywhere from 1-2 grams of protein for each pound of body weight, so that should be easy for you to get at 95 pounds, you should have see good gains if you keep eating like you posted. good luck!

[fitricise]

and although cutting back cardio does make weight and strength gain much easier, I wouldn't sacrifice your health, from experience (I do cardio every day- cc runner) if you work hard at it you will get where you want

[Will Haskell]

The protein shakes wouldn't be a bad idea in supplementing your current diet. However, I disagree with the idea that you need to do cardio. One of the purposes you want to gain weight is for improved performance on the baseball field. Running long distance is a useless tool in developing a baseball player. If you want to improve I suggest finding a movement specialist to help you with running technique, speed and agility development. Strapping yourself to harnesses or parachutes is not speed development regardless of what some "experts" think. Improve your movement capabilities and utilize good strength training habits. Just don't walk into the gym looking to "hit" your legs...that concept serves no purpose. Keep posted your questions and I'll do my best to help you.

Will Haskell
Athletic Development Specialist