Mam 16 lat (almost 17) and from some 4-5 I go to the gym for months. With walking it wasn't always regular, and as for nutrition, this - I ate everything and anyhow. I decided to quit it and get into real training. For a good start, I decided to use the article that said how to gain weight quickly. At the beginning of the next week, I started putting my plan into practice. Out of curiosity, I asked the gym owner if this plan would be good for me. He strongly advised against saying that it would be for me to do many series until, as long as my muscles will do the exercises. I got lost in all this and I don't know / what to do. Please provide me with training and diet that are appropriate for me. I will add more, that I weigh around 85kg, I am 193 cm tall and rather slim. My performance is also poor: per cage (flat) I only bench 82.5 kg and my bicep is 35 cm.
With this specialization, it's actually a bit too early for you. You know, that specialization means focusing effort on a particular muscle group after that, to stimulate her development more, increase strength and / or mass, emphasize more. The use of specialization assumes, that the trainee has already reached a certain level of advancement and intends to polish the already existing muscles. This is where the problem lies – you don't have anything to polish for now. Besides, at your age, real bodybuilding training should only be started, build a foundation for building muscle mass. You have only 17 lat, so everything is still ahead of you. Well, that you have so much enthusiasm, but don't overdo it – success in this sport means working hard for years.
The training thing – if you've been going to the gym for several months and training, this can be assumed, that you know the technique of performing the exercises correctly, and your muscles are trained. So, peripheral general development training is no longer an option. If you force yourself to train systematically – because only on this condition does it make sense to go to the gym – you can try dividing your muscles into two and training every other day. Try the top layout – down, that is, the entire torso in one session (no lower back), on the next leg and lower back. For each muscle group, do 2-3 exercises, after 3-4 serie, 8-15 repetitions, with medium load. Do more on large muscle groups, they have the greatest growth potential – even with less effort, smaller muscles will also develop. You need to refine your diet in terms of bodybuilding. It can't be like that, that you eat anything and try to stimulate muscle growth, because he won't be - at least not to that degree, what you can do. Your results are also a certain effect of not dieting – without nourishing your muscles, you will have a hard time improving them. Start your diet with caloric tables. You must know first, how many proteins, carbohydrates and fats contain these foods in a certain portion. Then try to count, what your current diet looks like in this respect, which foods give you a lot of protein, carbohydrates, fat. Examine your diet for this, how much do you consume simple carbohydrates, complex, where you have your fiber and fiber sources, what fats predominate. With this knowledge, change your diet in this direction, that it contains at least the total 1 gram of protein for every kilogram of body weight and it was caloric enough, to satisfy your body. You're that age now, that you will grow fairly quickly, plus the training requirements – so the more you eat, the better. Learn to spread your meals out right now 5-6 during the day and consume them regularly, at scheduled times.
I'm sure it will be okay, if you start supporting your diet with supplements now. At the beginning of – mass gainer. The brand doesn't matter, it is an additional source of proteins – but if you can do better, then you should definitely afford. Drink it twice a day – once before training, and the second time in the evening, bedtime. Good luck.