A lot of help is needed
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A lot of help is needed - 8/3/2006 12:40:39 AM
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SkandaL
Posts: 18
Joined: 8/2/2006
Status: offline
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Ok guys, heres the deal. Im about to turn 17 in a month and im 5'8. I weight about 140-145 LB. The thing is that I want to get some tone and definition. I want to get cut and grow some muscles. I really need to know how to do this. I will listen to everything that is it my reach. I will follow proper diets and do what I have to do. I will prepare mentally as well. I play soccer Tuesdays and thrusdays so that should give me my cardio right there. I really need someone to lay out a plan for me because I am so lost in all this. I am going to be reading a lot around here to see how I can look better. I know that when I was a little younger, I was much more toned. Also, I know my body can resist a lot of workout and will gain muscles quick. Anyone that can help please do. Thank you in advance. Also, should I stay off the cola?
Here are some pictures of me, maybe you can help me better by looking at that. Oh yes, also, How can I measure my body fat?
http://i56.photobucket.com/albums/g170/SkandaL11/Personal/bulking001.jpg
http://i56.photobucket.com/albums/g170/SkandaL11/Personal/bulking002.jpg
http://i56.photobucket.com/albums/g170/SkandaL11/Personal/bulking003.jpg
Some please help...
_____________________________
Age: 17
Weight: 140-145
BF%: I dont know how to measure that so I dont know.
Currently: Bulking up.
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RE: A lot of help is needed - 8/3/2006 1:08:24 AM
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twistedlink
Posts: 8385
Joined: 5/31/2005
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Hmmm well i dont know how ripped you wish to look, if you want nice definition and still lean body, for 5'8" you wanna be around your weight with low bodyfat % (the amount of weight i you that is purely fat) a Bodyfat that starts showing 6pack etc is 10%, and for good measure, 8%.
If you want to be big but look defined, like where all the muscles are poking out and you can see the lines of definition, then you want to gain weight to around 180-200lbs for your height-then start cutting.
Pick one and do it
As to the tips
Soccer is good, that will burn of any unwanted fat
yes drop the coke, fizzy drinks arent good for you anyway.
To cut up and get some definition you are going to need access to a gym, or at the very least your own weights.
a routine (basically mine but you can switch it up and change muscle groups depending on what you prefer, go to the critique my training forum to see a massive array of routines) thats good is filled with rest days
Monday-chest and arm
Wednesday-legs and back
Friday-shoulders, abs, tris, and lats
Mondays exercises would contain exercises such as standard bench press
incline bench press, decline bench press, dumbell flyes, cable flyes (all these can be google imaged if you dont know what they are) for chest, you are looking for around 12-14 reps if you wanna get that cut look, so add on weight where you can do 12-14 reps. This is the same for every exercise.
Arms you can do many things, standard bicep curls, concentration curls, hammer curls, cable curls, preacher curls sitting and/or standing.
Wednesday would involve deadlifts, squats, legpress, lunges, any running cardio for 20-30 mins at either start or finish of workout (or both) dumbell rows, weighted row, calf raises and the like.
Friday will involve things such as tricep kickbacks, tricep dips, pulldowns, shoulder press, military press, clean and curl, and things like that.
As to diet you will need to use the calorie calculator to see how much you need exactly, just type in "calorie calculator" into the search bar here and you will find it with ease, as i dont know the direct link. For your weight at 5'8 i would say 2000 calories would be around the amount youre looking for, and not too much fat within it, however keep your protein levels high so your muscles can maintain there size, your main objective is to lose fat, so starve your body of calories so it burns up fat storages (do not take the word starvation into the wrong context, you NEED to eat, however just a LITTLE less than average, so your body requires the need of its fat, by no means should you not eat anything unless ill or just not hungry etc) but your muscles need to maintain there size and strength, to do this they need protein, so have enough, i would say 1x bodyweight in grams, so go for around 145 grams of protein per day, to be on the safe side you could make it 160grams ish.
Eat 6 small meals a day totalling to these numbers, this will improve your metabolism.
I dont personally think you look that pudgy, your BF% seems to be around 15% and your metabolism seems to be quite normal, i dont think it will take long with right exercise and diet for you to get to 10% BF%, mere months.
_____________________________
Yeah this is just getting F'd up, im the only one without my results now, wtf is going on
(in reply to SkandaL)
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RE: A lot of help is needed - 8/3/2006 10:37:14 AM
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Rainman
Posts: 802
Joined: 4/15/2005
Status: offline
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Ye, listen to Linky, lol. You do need to bulk up, but I'm not sure about the 180-200 lbs :P. If your at 140 right now, I think if you bulked for 10-12 weeks, and got up to around 170, some of which will be fat regardless of the soccer, but you shouldnt put on to much with enough cardio. And then go into a cutting cycle and shed yourself down to around high 150's, low 160's, you could be pretty shredded, you have a pretty good base to start with. If you go to all the different threads (diet, excersises, training, etc) check out at the top of the page and you will see posts about all the basics, and that should get you started, good luck m8, keep us posted on results, and ask questions about whatever ya need.
(in reply to twistedlink)
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RE: A lot of help is needed - 8/3/2006 11:11:22 AM
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SkandaL
Posts: 18
Joined: 8/2/2006
Status: offline
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Alright thanks guys. Me going to the gym right now might be a little impossible, maybe when school starts. I will keep you guys posted. More tips please.
(in reply to Rainman)
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RE: A lot of help is needed - 8/3/2006 12:51:01 PM
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cif140
Posts: 73
Joined: 6/21/2006
Status: offline
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okay. to answer your question... stop soda! do it gradually if you are a big pop fan so u dont go crazy.
you have the mindset for this it seems. but along with lifting heavier and heavier, eating high protein foods and cutting away all junk food, the key to this all is consistancy. if you keep at it and do it even when you feel like taking the day off, thats when you will really start to see results.
Basic Diet Tips- these are my rules of thumbs for beginning bulking and eating healthy.
1. For every pound of body weight you have, take in one gram of protein(i.e. you weigh 148. eat at least 148 grams of protein everyday!)
2. For every gram of protein you take in, take 2 carbs.(i.e. you take in 148g of protein, so take in 296g of carbs!)NOTE: if you want to "cut", lower this amt.
3. Eat more. The normal daily diet is 2000 calories. you need to go bigger, try 3000 to start.
4. Eat healthy. try to kick soda, fast food and candy. its hard at first, but after awhile, you wont even want them.
5. Real food is better. dont rely on protein powder and supplements alone! eat chicken, turkey, non fat yogurt, wheat bread, low fat milk, egg whites etc.
6. Look at nutrition labels. get used to it! more protein and good carbs, less fat and sugars
7. Water! Drink it up! use crystal light to flavor it up.
these are some of my basic diet tips. i was gonna post my workout tips. but i gotta go! ill post more later. good luck
_____________________________
Age: 20
Wt: 178(156 as of 3/06)
Ht: 5'11"
I like to lift weights.
Sups: ON 100% Whey Gold.
(in reply to SkandaL)
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RE: A lot of help is needed - 8/3/2006 1:04:48 PM
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twistedlink
Posts: 8385
Joined: 5/31/2005
Status: offline
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yeah cifs got his last one dead on right for definite, i forgot about water, water is one of the most IMPORTANT things, nothing transports around the body if water is not present, every calorie and carb and protein molecule HAS to be attached to water or in solution of water to travel, so drink up!!!!!
_____________________________
Yeah this is just getting F'd up, im the only one without my results now, wtf is going on
(in reply to cif140)
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RE: A lot of help is needed - 8/4/2006 12:11:27 PM
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SkandaL
Posts: 18
Joined: 8/2/2006
Status: offline
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I have a few quick question. What is really bulking up and cutting? Also if fast food has a lot of calories why should I not eat it if i am trying to gain some weight? And also, how can I keep track of the calories intake, I just tried putting in on paper but that is just a hassle.
(in reply to twistedlink)
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RE: A lot of help is needed - 8/4/2006 12:16:22 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
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Bulking is when you take in more calories than your body needs in order to build muscle. Cutting is when you take in less calories than your body really needs, so it's forced to burn fat. However, taking in too many calories, or calories of the wrong sort- Like the junk food you mentioned- Can add too much fat. Also, cutting back the calories too much to lose fat can cause your body to shut down the fat burning process.
Basically, you bulk up to build more muscle, and then you cut the fat to make it look more defined.
As far as calorie tracking, it's a pain in the ass no matter how you look at it. You can use a site like Fitday.com, they have excellent calorie tracking software, but you still have to input the foods you ate that day.
(in reply to SkandaL)
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RE: A lot of help is needed - 8/4/2006 1:40:18 PM
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SkandaL
Posts: 18
Joined: 8/2/2006
Status: offline
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Ohh ok, so in the buliking process, I should work out too? Like go to the gym and all that or is that in the cutting stage?
(in reply to cpl)
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RE: A lot of help is needed - 8/8/2006 8:08:57 PM
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SkandaL
Posts: 18
Joined: 8/2/2006
Status: offline
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Well, im going to start working out tomorrow. Im going to do my upper body. How long do you think it should take to do everything that is on the list for monday? I know, im going to do it on a wednesday, but w/e.
_____________________________
Age: 17
Weight: 140-145
BF%: I dont know how to measure that so I dont know.
Currently: Bulking up.
(in reply to SkandaL)
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RE: A lot of help is needed - 8/16/2006 7:42:37 PM
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SkandaL
Posts: 18
Joined: 8/2/2006
Status: offline
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Ok guys, well after a lot of looking I found a gym I can actually work out in. The good thing is that I have four friends that want to work out, one of them has some experience. Ok well today we worked out and I did some bench pressing, triceps, biceps, traps. I dont know if that is all. Well, we are working mondays, wednesdays and fridays. I really need a workout plan for us or atleast for me. We are all about the same. I need it complete to the reps and sets and how to do them. Im really new to this like I have stated before. If anyone can help please do. Thank you.
ALSO help from CPL would be cool because I think he knows what he is talking about. I dont want to get SUPER ripped but I want to be able to have a nice big body while being able to play soccer easily. I know i need to bulk up and I have been trying to for like two weeks. OK thanks for the help.
_____________________________
Age: 17
Weight: 140-145
BF%: I dont know how to measure that so I dont know.
Currently: Bulking up.
(in reply to SkandaL)
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RE: A lot of help is needed - 8/25/2006 6:36:50 PM
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JugOfLard
Posts: 89
Joined: 6/19/2006
Status: offline
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OK, judging from the pictures you're at about13-15% body fat, which is pretty normal for a soccer player. You should be able to eat 3500 calories per day to really pack it on. Mind you, no chips, Big Macs, Whoppers, Pepsi, etc. I also suggest going to the nearest GNC and buying a giant can of whey protein. It worked wonders for me. Mix 3 cups of it with 3 cups of milk and drink it all immediatley after the workout (anything after 30 minutes diminishes the effect of the protein). During November (beginning of HS soccer) you should be at about 160. That'll be a good time to start cutting. GL MAN
(in reply to SkandaL)
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RE: A lot of help is needed - 8/25/2006 6:47:49 PM
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SkandaL
Posts: 18
Joined: 8/2/2006
Status: offline
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thanks a lot man.
_____________________________
Age: 17
Weight: 140-145
BF%: I dont know how to measure that so I dont know.
Currently: Bulking up.
(in reply to JugOfLard)
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RE: A lot of help is needed - 8/25/2006 7:58:11 PM
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durandalinfinity
Posts: 460
Joined: 6/12/2006
Status: offline
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Never milk post workout. Mix it with water and a banana to block cortisol which causes muscle's to not gain or even lose mass
(in reply to SkandaL)
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RE: A lot of help is needed - 8/25/2006 8:09:28 PM
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JugOfLard
Posts: 89
Joined: 6/19/2006
Status: offline
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quote:
ORIGINAL: durandalinfinity
Never milk post workout. Mix it with water and a banana to block cortisol which causes muscle's to not gain or even lose mass
You kidding me man? Milk help promote muscle growth.
(in reply to durandalinfinity)
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RE: A lot of help is needed - 8/26/2006 1:09:58 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Yes, you should definitely work out during both bulking and cutting cycles- Bulking is when you add muscle, so you need to lift in order to send the message to the brain that it needs to build it- Besides, with all those excess calories and no workout, the body will just turn it to fat.
While cutting, you need to continue to work out in order to keep the muscle you've gained- Your body may actually burn some of it as fuel along with the fat because of the calorie deficity you're placing it in.
Try this routine out- It worked really well for me.
Monday- Chest and back
Flat bench, incline bench, decline bench
deadlifts, bent over rows, pullups
Wednesday- Shoulders and legs
Squats, stiff leg deadlifts, calf raises
Standing military press, side lateral raises, shrugs
Friday- Arms and abs
Standing barbell curls, alternating dumbbell curls, reverse curls
Close grip bench press, skullcrushers, triceps pressdowns
crunches, hanging knee/leg raises cable crunches
Do a warmup before each muscle group, a couple of light sets of ten or so with light weight. Do three sets of each exercise, use enough weight to challenge yourself in the eight to ten rep range. Rest two to three minutes between sets. For exercises you've never really done before, make sure you learn the proper form with little or no weight at first, then gradually add more to challenge the muscles. Remember- Make your mistakes with light weight.
I personally like this sort of routine because it hits the major muscle groups early in the week, and leaves arms for last on Friday- this way, sore/tired arms won't get in the way of really working the larger muscle groups.
Let me know what you think.
(in reply to Angel)
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RE: A lot of help is needed - 8/27/2006 7:58:45 AM
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SkandaL
Posts: 18
Joined: 8/2/2006
Status: offline
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I like it, althought I was thinking of working out my legs friday because I have soccer on tuesdays and thrsudays so if I would work them on friday they would have atleast some what of a rest for tuesday. Thanks though, tell me if its ok switching wednesday with friday.
_____________________________
Age: 17
Weight: 140-145
BF%: I dont know how to measure that so I dont know.
Currently: Bulking up.
(in reply to cpl)
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RE: A lot of help is needed - 8/27/2006 8:23:55 AM
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twistedlink
Posts: 8385
Joined: 5/31/2005
Status: offline
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...You look familiar...are you from england?
_____________________________
Yeah this is just getting F'd up, im the only one without my results now, wtf is going on
(in reply to SkandaL)
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