Looking For Advice
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Looking For Advice - 10/28/2007 1:09:33 PM
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Answer
Posts: 3
Joined: 10/28/2007
Status: offline
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Hello, I have been wanting to workout for some time now, to get bigger and stronger but just don't really know how. I am a 15 years old male, 115 lbs and about 5'4. I'm not to active on the computer quite a bit, but I am also not fat as you could probably guess from my weight. I do have some muscle, but not as much as I would like. I generally eat a lot of fruit, apples bannas, canalope, and more. But I also eat a bit of junk food, I have most likley every day a milkyway(candy bar), and some other type of junk food, but I do tend to eat ok. Not sure what else to include, hope some one can help. Thanks!
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RE: Looking For Advice - 10/28/2007 1:29:25 PM
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PearlJammer919
Posts: 2019
Joined: 2/26/2007
Status: offline
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You need to find a gym and get a gym membership. You need to get a workout plan. You need to get you're diet in check. I can help you with two of those, the other you have to do.
Workouts:
Mon:
Flat Bench
Incline Press
Military Press
DB Lateral Raise
Bench Dips
Pushdowns
Wed:
Squat
DB Lunge
Leg Curl
Calf Raises
Fri:
Deadlift
Wide Chins
BB Row, or Cable Row
BB Curl
Iso Curl
BB Shrugs
Diet: 4-5 meals a day. You need, for you're weight, 115-150 grams of protein a day. You get this from lean meats such as chicken, tuna, pork, steaks, nuts. Good fats(Monosaturated) which derive from nuts as said before, and olive oil. You need good carbs, such as oatmeal, whole wheat/whole grain breads, fruits, vegetables. You might want to look into Whey protein which is a supplement to add to protein intake. It is very valuable and a necessity in mostly all peoples workout regiment. It's a clear staple to all, I'd say. Now, I gave you a quick crash on workouts. 3 days a week, push/pull/legs routine, and the diet is 4-5 meals a day spread out with 2-3 hours in between. You need weight, so do not do excessive cardio. Now, you must find a gym and join and lift hard in there. If you dont know what the exercises I listed are, ask the trainer in the gym or look them up. You'll find a video of them, and practice wit no weight to start, then gradually add. Now, for the fun part. A quote I use on these boards, and with people who tell me that it's too difficult to be consistent with workouts, or that it's too much hassle to eat all the protein. I say this, "Motivation and Dedication. Know these words, remember what they mean, and live by each letter."
Good luck.
_____________________________
Current Supplements: Whey, Calcium, Vitamin C&B, Flaxseed Oil, Multi Vitamin, EGCG.
Current Cycle: Cutting Phase 3, Hardcore Cut. (Pre-Cross Country Conditioning)
“That which does not kill me, makes me stronger."
(in reply to Answer)
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RE: Looking For Advice - 10/28/2007 1:48:00 PM
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Answer
Posts: 3
Joined: 10/28/2007
Status: offline
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Hey, thanks a lot! I'll stick by those words and get my diet in check. The gym might be a problem, but I'm sure I can fine something. Once again, thanks :).
(in reply to PearlJammer919)
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RE: Looking For Advice - 10/28/2007 6:30:33 PM
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WheyFreak
Posts: 322
Status: offline
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My advice to you would be to hire a personal trainer, they can help you with your form on all your exercises.
If you want to bulk up you have to remember three key things that 8-pack taught me:
1. Eat healthy foods like a pig
2. Intense Workouts
3. Enough rest (At least 8 hours of sleep each night and don't overtrain)
Then Follow everything Pearljammer919 said. Exeapt I would say 6-8 meals a day becuase of pre and post workout, which are very important to gaining mass.
_____________________________
The anti yet Coalition- Member
Rank: Hostile Sniper
Age 14
Weight 145
Height 5 feet 4 inches
Bf- No clue
Currenlty- Bulking
Goals:145-160 pounds of muscle and as tall as I can get!!!
Supps- Whey Protien, Probolic- SR, Flax oil, Fish oil, Multi-vitaimin, Vitamin E
(in reply to Answer)
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RE: Looking For Advice - 10/28/2007 8:51:51 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
Status: offline
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quote:
ORIGINAL: PearlJammer919
.....115-150 grams of protein a day.
Some how I calculated that I only needed 90 grams of protein per day with my weigth being just under 150 lb.
quote:
My advice to you would be to hire a personal trainer, they can help you with your form on all your exercises.
True, but in my gym (extreme fitness) I got around 15 trainers and when I asked one of them to show me the proper execution of squats he told me to get a one year subscription and only then he will help; those trainers charge a lot of money ($70/hour), personally I would recommend on looking through the website like AST Sports Science just to get familiar with exercises and try them out with very small or no weight at all.
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to PearlJammer919)
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RE: Looking For Advice - 10/29/2007 8:00:13 AM
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PearlJammer919
Posts: 2019
Joined: 2/26/2007
Status: offline
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quote:
ORIGINAL: rus_kid
quote:
ORIGINAL: PearlJammer919
.....115-150 grams of protein a day.
Some how I calculated that I only needed 90 grams of protein per day with my weigth being just under 150 lb.
You calculated wrong.
< Message edited by PearlJammer919 -- 10/29/2007 8:01:16 AM >
_____________________________
Current Supplements: Whey, Calcium, Vitamin C&B, Flaxseed Oil, Multi Vitamin, EGCG.
Current Cycle: Cutting Phase 3, Hardcore Cut. (Pre-Cross Country Conditioning)
“That which does not kill me, makes me stronger."
(in reply to rus_kid)
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RE: Looking For Advice - 10/29/2007 2:30:45 PM
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Answer
Posts: 3
Joined: 10/28/2007
Status: offline
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Hey thanks every one! Yeah I don't think I will be getting a trainer any time soon...
(in reply to PearlJammer919)
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