15yr old male looking for help

[firewaterburn375]

hi everyone. first off i wanted to let you guys know im new to this site, i just joined a couple of minutes ago actually .
ok, so down to business. im 15(16 in august), about 5'10, and i weigh 143 pounds. ive always been fairly athletic so i would say i have a pretty decent body but im currently looking for a workout routine for the entire body but focusing on my arms and abs(also,i wanted to broaden my shoulders).right now im not on an eating plan but would be willing to try anything. actually, in my opinion i would say im pretty scrawny so maybe i should get a plan that bulks me up? well the point is i dont know anything about eating plans or working out so i guess thats where you guys come in. anything would be helpful. thanks in advance guys

[HOUSTON TEXAN]

-I wouldn't do a whole lot of direct arm work since your arms are your smallest muscle in the body.
-If your trying to bulk EAT TONS OF CLEAN FOODS.
-If you have never lifted before look up "your body is a barbell"
-If you have lifted before look up the "waterbury method" by chad waterbury and do sprints for cardio.

[firewaterburn375]

first off, thanks for the reply.
so this waterbury method is the best workout routine for me?
and also what are clean foods?
sorry, very new at this. also, ive been seeing alot of talk about eating certain amount of meals a day and certain things at those meals.
should i be doing this too?

[HOUSTON TEXAN]

If you have lifted weights before, I like the Waterbury method for newbies.

Clean foods for bulking.

-Almost any type of meat, chicken and fish being the best.

-Any Veggies.

-Lots of water, like you know those souvenir cups at sporting events? Like 3 of those a day at least, and yes you will be pissing a lot.

-Splitting up meals makes it easier to intake tons of calories, it is a hell of a lot easier for me to get 500 calories a meal with 6 meals a day then 1000 a meal 3 times a day, and its better for your metabolism.

[Oxidane]

Clean foods such has: (/ = or)

Breakfast: Oatmeal / Egg Whites Omlet / Peanut Butter Sandwich with banana slices

Lunch: Fat free turkey sandwich with fat free cheeze and no mayo (no fries or junk like that)

Dinner: Turkey, Steak, Chicken, etc.

You can eat these with veggies. Eat fruit between meals.

[firewaterburn375]

well. how do you usually split up your meals?
im basically looking to try anything.
and i will look up the waterbury method right now

[HOUSTON TEXAN]

Well lets say you usually have 3 chicken breasts for lunch. Have 1.5 a little before you have lunch then have the other 1.5 2-3 hours later.

[firewaterburn375]

i posted my other reply before i saw yours oxidane. thanks for the advice.ill start tomorrow=]. a couple more things.(sry im a huge noob)
should i consider any vitamins or supplements(protein?)
also, about how many calories should i be eating daily(mind you i want to be bulking up)
and finally, i looked up the waterbury program and it looks very good. the only thing i want to know, is how much weight should i be using for the exercises?i have no idea what i should be lifting or when to move up or any of that. thanks for bearing with me guys.

[HOUSTON TEXAN]

-I would take a multivitamin because a lot of weightlifters can become deficient of certain nutrients from training such as zinc. Plus some whey protein is the best thing to have post workout.

-Calories wise, how is your metabolism, can you eat like a horse and gain nothing?

-Don't lift weights until you can do 20 PERFECT pushups, 20 PERFECT inverted rows, and 20 PERFECT lunges with each leg.

-If you can do those then just try out a weight and if your not dying by the last rep of the last set, it's not enough weight.

-Always remember your body grows outside of the gym, lifting just stimulates the growth.

[firewaterburn375]

alright. ill start taking a multivitamin and ill look into some protein.

as for metabolism. i pretty much can eat like a horse and not gain weight, which is part of the reason why im so scrawny and want to bulk up.

ill work on the pushups,rows,and lunges and then try to find a good weight.

[HOUSTON TEXAN]

Try eating 3000 calories a day as clean you can.

[firewaterburn375]

alright. thanks for all of your help bro =)

[HOUSTON TEXAN]

No problem, if you have anymore questions don't hesitate to ask.

[firewaterburn375]

i do have one more question.its about the waterbury method. i dont know anything about the "A1,B1" stuff. or what dips are.
any help?

[HOUSTON TEXAN]

A1 is the beginning of a thing called a superset where you do more than one exercise in a set. So you do A1, rest for a certain period of time, move on to A2, and if there is an A3 go to that, if not you just completed one superset.

Dips:

http://www.exrx.net/WeightExercises/Pec ... stDip.html

Just use google search if you don't know an exercise.