Q: hey im 14 and im 145 pounds i play football basketball and baseball i would like to know how to get buff?

A: You gotta learn about good nutrition and exercise, be physically active (which you already are) and maybe start moderate weightlifting. Then by the time your prime muscle-building age comes around when you're 16 you'll be in a good position to get as buff as you want. So right now, just keep playing sports and start learning. Keep reading my Nutrition article and my Weight training article until you fully understand them.

Then start implementing nutrition suggestions in your life -- cut out junk foods and substitute healthy stuff instead. Drink a lot of water and not sodas. You can also start weight training, but don't push yourself hard in the gym now because an injury can screw up your growth. But you can start moderate weightlifting now without going to failure. Have an adult supervising you and have responsible spotters for dangerous exercises like the bench press. Do NOT get in ego contests to see who can bench press or bicep curl more -- a stupid injury will cost you a few weeks of training and sports in the best case and a lifetime of stunted growth or injured joint in the worst case. Between nutrition and your sports and weight training you'll already be in terrific shape and good muscle mass for your age. And then in a year or two you'll be in perfect position to get really buff!