How can i gain muscle/mass preferably without substances?

I am 5’9", 128 lbs, and in grade 9. i play football and want to gain muscle/mass for next years season.
I am just looking to bulk out a little overall.
I am not interested in creatine/other preformance pills but fine with whey and protein powder.
Any suggestions?

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  1. You’re right – at your age, skip the creatine and avoid the hype of the garbage supplements out there.

    If you’re not already, start eating 2500-3000 Calories a day with at least 1g of protein per pound of body weight. If you’re not putting on weight, add 500 calories every 3-4 weeks. Spread the calories out over 5-6 meals a day if you can.

    Try for 40% carbs (green veggies, whole grains, etc), 40% protein (chicken, tuna, fish), and 20% good fats (nuts, peanut butter). Have protein with every meal. Earlier in the day have protein & carbs. Later in the day, protein & fats.

    Along with a good lifting program that uses heavy weight and low reps (like a 5×5 or 4×8), you’ll put on some solid muscle. Look for programs that go for the big compound movements like squats, deadlifts, bench press, shoulder press, & rows. Squats & deads are the best things you can do for your lower body, plus they pull in your core muscles as well. GREAT football exercises!

    Whey protein first thing in the morning & right after lifting would help as well.

  2. Creatine would be a big help. Whey protien powder, tons of lean meats, tons of carbs, and weight lifting around 3-5 times a week. Expect to put on 20-30 lbs for next season at least. You are young and have plenty on natural testosterone, so you could gain even more. You might eventually want to bring in creatine and glutamine, they don’t have any side effects and are great aids. Not mandatory at all though.

  3. yeah try to get protein in you by eating a 2 chicken breast and a salad for lunch and 2 penut butter and jelly sandwiches for a snack to get like 74 grams of protien from the food you just eat
    try to eat foods with high protien and just do your lifts
    and good luck man

  4. lady in red says:

    drink a protein powder shake everyday, add good things like bananas to make it more substantial.
    Lift very heavy weights – you should be struggling to do 5 reps.
    Do combo lifts such as military press and bench press and squats rather than isolated lifts such as bicep curls and tricep press.
    Also, make sure you get extra sleep. During sleep is when your muscles repair themselves and grow.
    Good Luck!

  5. Thinboy20 says:

    This works for me. Eat 5 meals a day run 2 miles 6 days a week and swim 3 days a week preferably using sidestroke or breast stroke.100 push ups every day along with 100 sit ups and 25 pull ups 5 days a week. That is what works for me. this plan has helped me gain muscle weight significantly. I am 19 years old and weight 125 pounds but i guarantee adding body mass weight will not make you tougher or stronger. Dont worry about your weight but do increase your strength and stamina.

  6. kheserthorpe says:

    I read some good advice recently.

    It said ‘if you’re not happy with the number on the scale, change how much you eat’.

    Eat more. Milk. Eggs, meat.

    If its going to fat not muscle, you’re overdoing it OR need to exercise more. Otherwise, keep pounding the food down.

  7. Eat high protein foods with low(er) carbs. Workout and do cardio with some weight training 5 days a week for about 30 minutes to 60 minutes a day.

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