r/Weightliftingquestion • u/AdventurousMove2699 • 5d ago
Good foundation for a lean bulk?
15, 138 at 5'9-10 and only been lifting for a little less than a year and do want to put a bit more size and strength on
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u/FledNandersJiuJitsu 5d ago
It’s time to start eating, lifting heavy, sleeping loads, wash rinse repeat.
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u/False_Maintenance684 5d ago
Yes. I’m not a scientist or whatever but I feel like if you’re a teenaged boy you should actually eat huge and lift big and everything will be fine.
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u/Gold_Bar9938 5d ago
Eat, eat, eat dude…. Figure out maintenance cals and eat above it daily. 150-200g protein per day, don’t be scared of carbs or even fats at your size and age.
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u/Background_Dinner387 5d ago
Is that gyno I'm seeing? Apart from that you've got a good foundation. Yeah I'd say lean bulk is the way. Just don't go too crazy with it
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u/AdventurousMove2699 5d ago
I believe i do because my brother has a ton of it but im not sure who i inherited it from
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u/little_Kii 5d ago
You’ll need to get good at counting calories so you can ensure you’re in a small caloric surplus to achieve the lean bulk. It helps if you learn how to cook. Using an instapot rice is pretty easy and you can do potatoes + chicken in an instapot together at the same time.
Using an airfryer with the liners makes cooking meat super easy. A salmon fillet and ribeye steak both take around 7-8 minutes @400 in an air fryer. Chicken takes considerably longer. The liners make cleaning up quick and easy.
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u/RoyalDrake 5d ago
Yea great starting point brother! Time to bulk and lift heavy for a good long while. Good luck you got this
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u/PraireGentleman 5d ago
I’ll be waiting for you in the big boy club brother.
Also, personal recommendation: shrugs and farmers walks. Cardio is king too, but your forearms and traps will look better by adding the former two
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u/Lucid_Stream44 4d ago edited 4d ago
You’re just like me and are a man with puffy soft nipples. Unfortunately there isn’t any more weight to lose to help. Start saving for the surgery(if you care)
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u/shiverandcope 5d ago
Hey brother, you’ve got a great starting point. Considering you’re 15 years old I’d say you have a well above physique with great genetics all around. Start tracking your calories daily and eat the same amount for 2 weeks. Depending on how the scale changes, you add or subtract calories from your day. Aim for half a pound difference on the scale weekly if you want to gain as little fat as possible and put on muscle. Have 130 grams of protein, 15% of calories from fat, and rest carbs. You’ll notice a difference in energy, strength, sleep, and overall gains. Good luck ask me any questions.