13 year old wants to gain weight

PB&J's

Eggs, as in about 8-12 a day
Beef, as in 1-2 lbs a day

Protein drinks- 1 with every meal, plus 1 at night before bed
Creatine mono- 5g a day

Goal- get 1000 calories before 9am. At first let him do it however he wants and can stomach it. Slowly clean it up to higher quality foods

As far as lifting- if he is an athlete, auck it up and pay the 30 or so a month and put him on power athletes bedrock program

If he is NOT and athlete, put him on the greyskull lp aesthetics template. It's in the greyskull thread on here.

Have him do the about about 16-20 weeks. From there we can kind of help. Just let us know if he is an athlete or not and what sport if he is.

13 year olds don't need powders to grow. They need food. You add in a shake if you're on the go and can't grab a meal. Do not get a kid thinking he needs to buy a tub of powder to get better.

My step son told me last night he wanted to gain weight. I cooked a big meatball stew. What he eat, a little bit of rice and 2 meatballs. So that tells me he really don't want. If a kid really wants to wants to put on weight, get calorie dense foods and cook good supper. If he wants it bad enough, he'll eat.

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if a kid really wants to gain weight for sports they will sleep 8 hours a night

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Word.

I have two teenagers and they tell me they are the only teens they know who sleep 8+hrs a day. With phones and other digital distractions, it sounds like most of my kids’ peers go to sleep after 11.

All the more reason we have an 8:30 “phone bed time” and a 9:30 lights out.

I don't think a 13 year old needs creatine at all, especially not for weight gain.

Literally just needs to eat more calorie dense foods. The only types of stuff off-limits are things like: potato chips, sugary sodas, donuts, and candy.

Set a phone timer every three hours to eat something.

The obvious protein rich foods plus:
-Peanut butter
-Hummus
-Granola
-Avocados
-Cheeses
-Whole milk
-Protein smoothie + 1TB olive oil

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I don't think a 13 year old needs creatine at all, especially not for weight gain.

Literally just needs to eat more calorie dense foods. The only types of stuff off-limits are things like: potato chips, sugary sodas, donuts, and candy.

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i agree with this but creatine is very good for you and has shown very positive mental gains when used in teenagers and lack of creatine is very much linked to lower IQ scores.

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The obvious protein rich foods plus:
-Peanut butter
-Hummus
-Granola
-Avocados
-Cheeses
-Whole milk
-Protein smoothie + 1TB olive oil

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or...just meat and eggs and those above in small amounts just to augment and avocadoes, granola and hummus are not really high in protein. and im sure the kid is looking to gain muscle, the key to doing that is lots of eggs, lots of beef, lots of chicken(especially dark meat and whole chicken), lots of salmon, lots of rice, lots of potatoes and then milk, protein, cheese to augment that.

I had my son over the last 6-8 months in a surplus. I stuck with milk (not GOMAD FFS), meat, eggs, veggies, rice. He'll eat anything in a rice bowl. He logged his weight, and if he lost weight, we added a PB&J. He gained about 10lbs, and before weigh-ins for football, he cut a few to get under the skill player requirements.

Programs followed: Krypteia, Base Strength DUP program. He made the most progress on the DUP, 3 days a week of SBD, daily undulating. He's a kid using light weights, and needed practice at all the lifts. Rotated lats and rows, leg curls and lunges, abs everyday.

He had his first game Saturday and it was apparent that he was much more explosive and stronger

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I had my son over the last 6-8 months in a surplus. I stuck with milk (not GOMAD FFS), meat, eggs, veggies, rice. He'll eat anything in a rice bowl. He logged his weight, and if he lost weight, we added a PB&J. He gained about 10lbs, and before weigh-ins for football, he cut a few to get under the skill player requirements.

Programs followed: Krypteia, Base Strength DUP program. He made the most progress on the DUP, 3 days a week of SBD, daily undulating. He's a kid using light weights, and needed practice at all the lifts. Rotated lats and rows, leg curls and lunges, abs everyday.

He had his first game Saturday and it was apparent that he was much more explosive and stronger

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awesome, was there a reason you didnt want to put him on a linear progression program?

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I had already purchased that program for myself. I mainly just wanted him to learn the movements. The TMs I used were probably 70% of 1 RM. He's prepubescent, so I was conservative, not knowing how his recovery would be.

Currently, I purchased Grasshopper and he's done the first week. But with school, football practice, and games, he only has 3 days to lift. Thats fine for now

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sweet. i will say if pre-pubescent dont sleep on the BD strength program and the power of just teaching him the lifts. trap bar deads is where he can really build strength along with the bodyweight lifts.

also dont sleep on just 2 day a week lifting, especially in season. also dont sleep on animal crawls like bear and reverse bear along with 5-8 sprints at full recovery on building muscle.

this is what i am doing right now, off season with my kids. my oldest does alot of trap bar deads, reverse band bench/db bench/pushups, lots of upper back building with db rows/rear delt flyes/bw rows/lat pulldowns since he cant do chins, lots of goblet squats, lunges, reverse lunges, ghd.

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BD Strength? I have a trap bar, would you recommend that over conventional? He bear crawls, sprints 3 times a week for football, a lot. Is that enough?

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sorry meant the DB strength program from ppsa. as far as bear crawling and sprinting in football....thats plenty.

if i was going to give anyone advice on where to start with kids its

DB strength program- 2x a week so it last 8 weeks
med ball throws- 2x per week before the lift.

so it would be set up similar to how 531 is setup

warmup/mobility- this would be crawls but in your case, use jump rope plus mobility

jumps/throws- 8-10 of each in younger kids. just throw the med ball for distance, trying to beat records

lift- could either do DB strength or

531 beginner prep school but with following subs

squat=goblet squat

deadlift- trap bar dead

bench- any horizontal movement you can slowly load like db bench, ring pushups, bench with trianing bar, bench with reverse bands etc

press- db press

use the sample assitance circuit from the book except with following

days we trap bar dead lift= 2-5 rounds

goblet squat- 20 reps
pushups- 10 reps
chins- 5 reps
farmers walk- 40 yards



days we goblet squat- 2-5 rounds
KB Swing x 15 reps
Dips- 10 reps
Ring rows- 10 reps
suitcase farmers walk- 40 yards


i am a huge believer in carries for younger kids. if they cant do an exercise find a good sub.