Squats and milk.
Basically, eat a surplus and lift heavy weights.
Don't have a lot of time at the moment, but take a look at your protein intake. Most people actually don't take in enough. You should be getting .5 to .7 grams of protein per pound of body weight per day. So you require ~84g of protein per day. Don't bother going much over that because excess protein will not help you get bigger muscle gains. Also make sure you are getting enough carbs for energy when exercising. You need 3g to 5g per pound of body weight per day.
Thats a good start, ill try and get you more info late.
By the way, I am currently taking a college nutrition class. So all the information I am giving you is directly from my course material (Nancy Clark’s Sports Nutrition Guidebook).
"Theoretically, to gain 1 pound (0.45 kg) of body weight per week, you’d need to consume an additional 500 calories per day above your typical intake" (
"You need extra calories, and those calories should come primarily from extra carbohydrate rather than extra protein. Carbohydrate fuels your muscles so they can perform intense muscle-building exercise. By overloading the muscle not with protein but with weightlifting and other resistance exercise, the muscle fibers increase in size"
Check out Chad Howse Fitness: http://www.chadhowsefitness.com/blog/
Definitely a go to source for practical weight training advice that avoids the hype of popular routines.
Nerd Fitness is a good site. The guy who runs it has actually written some posts for AoM. He has some plans (workout and meal) for purchase as well. I can't attest to those though, as I've never purchased them.
I'm assuming you're in high school because you're 16. If that's the case, try to join a gym by your house. Join with a friend if you can because it pays to have a workout buddy. Join a gym, go in there with a plan, and get ripped. Easier said than done. But check out sites like Bodybuilding.com. They have a free program up right now actually called "Big Man on Campus". It's a 12 week program aimed at college guys (a little older than you but not much) that goes over nutrition, study habits, and (obviously) 12 weeks of detailed workout plans. If you're serious about getting in shape check that out.
If you can't afford a gym membership find workouts to do at home. Buy dumbbells in several weight sizes and lift those, along with crunches and other core exercises. Home workouts are all over the internet so just google it.
And last but not least: protein. It helps. A lot. I personally use Hydrobolic FX (also found on Bodybuilding.com). It's 5 gallons of protein for $75 but it's worth every cent. Great recovery time and great muscle building ingredients. Can't be beat. If you have the money drop it on this. Don't sweat it if you can't but definitely try. Also get a gym water bottle like this.
If you can't afford the protein look into natural sources of protein and pack your diet with that. Meats are usually pretty high in protein, so I hope you're not a vegetarian. That information is all over the internet too. Just search for "natural sources of protein". Good luck!
That's a big plus, I would recommend that you get a few friends (two or more but not more than four) to work out with you. Keeps you motivated and they can push you more than you would yourself.
For the protien:
Eat solid protien (at least 30 grams) about 45 minutes prior to workout and drink a protien shake (at least 45 to 50 grams) within a half hour of your workout.
That seems like a lot of protein prior to the workout. By just those two you have listed, it would put him close to his daily requirements. I'd suggest a little less protein along with a carbohydrate prior to workout. Spread your protein needs out between your meals if possible.
Most protien bars also have carbohydrates. Yes you need carbs but protien more as that is what the body uses to build muscles and carbs are for energy. Too many carbs and no matter what your body stores them as fat unless you do cardio a lot and it sounds as if he wants to gain weight in the form of muscles not fat.