Need some help plz.
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Need some help plz. - 5/15/2005 6:48:11 PM
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weightbeginner15
Posts: 4
Joined: 4/7/2005
Status: offline
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Hey guys, I need some help to get started. I want to start working out and getting stronger. My goals are to be able to lift more and to get into shape. I don't want to look like those people who have really really really big muscles that look too big. Well anyways, is it possible for me to get a full workout at home? How should I be eating, how often, and what should I be eating? Should I be taking any vitamins? Could somebody with experience help me to set up a routine that I could do at home? I have a full summer starting tomorrow and nothing to do so I figured, hey I will get into shape. I already plan on running atleast three miles everday, I don't find that extremley difficult. Just something to help my body.
Well I have to go to bed for the night and prepare for my exams.
Thanks guys
Just incase you need to know something about me:
male
15 years old
around 140 lbs.
can't lift that much (really really weak) but that is why I am trying! So I am glad I took the first step.
No health problems
I live close to a gym and I could maybe join, don't know if it is free or not. I use the base gym but I need to be driven by my brother and he is going to work a lot during the summer.
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RE: Need some help plz. - 5/21/2005 10:52:22 AM
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Master Of Puppets
Posts: 240
Joined: 4/16/2005
From: My kitchen.
Status: offline
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Are you trying to add muscle? If so, here's some simple guidelines:
Good foods
protein: chicken breasts, tuna, cottage cheese, eggs and egg whites, lean cuts of beef
carbs: oats, whole wheat bread, yams, veggies, fruits, brown rice, barley
fats: raw almonds and walnuts, flax, fish oil(from salmon and other fatty fish or from caps), oilve oil, natty pb
Here are some guidlines to follow...
-eat 6+ meals a day, eating a meal every 2-3 hours
-eat at least 1g of protein be pound of body weight
-to get an estimate of how many calories you are going to need to eat to gain weight take your body weight X 20
-avoid processed food
Work with light weights to get your form down, and then lower the reps down to 4-7, and up the weight. Stick to compound movements that work multiple muscles at once. You might need a good routine. Here's what I started out with:
Monday- Arms
Tuesday- Chest
Wednesday- Back
Thursday- Shoulders
Friday- Legs
Take weekends off.
If you're looking to add muscle, I suggest you not do as much cardio as you suggested. Try one or two miles a week at most. This will allow maximum muscle gain.
As far as supplements go, you should probably invest in some whey protein powder and some multivitamins. If you have any more questions, just PM me or post back in this thread. Good luck.
-MOP  
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(in reply to weightbeginner15)
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RE: Need some help plz. - 5/21/2005 2:14:56 PM
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phersan
Posts: 713
Joined: 4/24/2005
From: PA
Status: offline
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Do you have any free weights/dumbells at your home?
You said you didn't want big muscles but overall wanna be stronger and just look better right? You can do some different kinds of curls for your biceps (if you got dumbells), different pushups for your chest and triceps, different pullups for your back, and some shoulder presses for your shoulders (again, if you got dumbells or anything similar). And you can go to the gym whenever possible to get a real routine down every once in a while.
I'm not too sure what you are looking for... you wanna add mass or lose weight? Dieting is the most important part no matter what you wanna do. Like MoP stated above, around 6 [medium] meals a day.. and you need lots of protein in order for your muscles to be able to grow. (no less than 1g per pound of body weight.) Calories plays the most important factor on whether you wanna lose or gain weight. Find out how much your body needs (online calorie calculators or formulas) and eat more than that or less than that depending on what you want.
If you wanna lose weight and/or fat you could probably do cardio every other day and run those miles... I wouldnt take it too hard on myself tho, give your body/muscles time to rest because that is when they are growing.
As far as supplements go... whey protein powder is good for protein shakes no doubt... that's all I use, but people have seen great results with creatine as well... another common supplement. Multivitamins are good for you too and I'll probably pick some up next time I go to GNC. That's all I would even consider using my money on as far as supplements go... don't go out there and buy anything you'll regret because they have scientific studies and pictures of meat heads on roids on the labels.
Also, don't worry about how much you can lift... I'm still pretty weak as well... the best thing to do is get the right form down, you'll see quicker results. Don't try to put on enough weight that it will compromise your form. Good luck and if you got anymore to say just post it and I'll see what I can do with my limited knowledge.
(in reply to Master Of Puppets)
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