Q: Hi i am 13 years old. I work out everyday for about 1 hour and a half to 2 hours... and i bench abut 60... and i use the total gym 1500.. in gym and at home i do puchups... and i use the iron gym at home as well.. and i need a good like way to build my 6 pack and build my muscles fast. .but im adhd and my pills make me not want to eatr and if i eat i feel like i wana throw up so i keep gettin like less muscle cuz my stomach eats away at them.. i need a good like nutrition diet type thing i should go on any ideas mike... please.. im very into my excerisize and body and health and muscles and nutrition.. plz

A: Good job with working out! There are two things that limit you right how much and fast you can build muscle. First one, and more important one is your age. At 13 your body is unlikely to get very muscular, even with perfect exercise and nutrition programs. It doesn't mean what you are doing now is a waste -- you are laying great foundation for strength and muscle development and if are playing (or will be playing) any kind of sports your exercise will make you better at them. But you probably need to wait a couple of years before your body really starts packing on muscle. You can certainly build some now, but it will be limited to what you'll be able to achieve in a few years.

The second part is, of course, your nutrition program. Make sure to read my Nutrition article to learn what kinds of foods and meals to eat. At your age with your exercise program, eat as much healthy foods (as described in my article) as you can! Don't eat junk but eat all sorts of healthy stuff around the clock. Unfortunately I will not be able to help you overcome the side-effect of your pills. You will need to find the kinds of foods (of the healthy kind) that are most agreeable with you. It may be a good idea to talk to your doctor to see if there is anything can be done to improve your appetite and reduce nausea. If you really want to build up muscle you will need to find a way to eat a lot of healthy foods one way or another.

Finally, as far as the program itself, what you are doing now is probably fine, or at least a very good start. You may want to read my Weight Training article also.

So, to summarize, most important thing is you need to be a little patient -- you can get very conditioned and strong for your age now but you won't be able to build a lot of muscle till your body matures more in 2-3 years. In the meanwhile, keep lifting and learn about proper nutrition and training and find the kinds of healthy foods that you can eat a lot of and not feel too sick. Read that nutrition article I linked a couple of times and start figuring out what foods work for you. And definitely feel free to post back here if you have any other questions. Good luck!