New Guy Needs Help
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New Guy Needs Help - 1/30/2006 2:06:51 AM
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Ry.
Posts: 6
Joined: 1/30/2006
Status: offline
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Im currently 5' 9'' and 10.5st, age 17, dont know my current body fat levels im pretty toned and my arms and legs are bigger than average, i just have a pretty small chest and abs. im using weights at home, doing barbell curls with about 15kg because thats all the weight ive got! im also into putting my barbell on the floor, feet on bed, hands on barbell doing press-ups, i got a pull-up bar i do alot of work on, and i do alot of sit ups, i use a punch bag for cardio and strengthening up my punches im looking to get to 12st and 13% body fat. I basically need to know if what im doing is any good, where i can get any cheap equipment that doesnt take up too much space, and any tips/schedules you can give me. i don't have much of a schedule and i generally eat anything i want. so i need to get that sorted out. any help you can give would be great, thanks guys and gals (if theres any on here)
edit: i also use a weight gain milkshake which i take with whole milk every night after working out.
-Ryan
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RE: New Guy Needs Help - 1/30/2006 1:16:14 PM
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Ry.
Posts: 6
Joined: 1/30/2006
Status: offline
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bump
(in reply to Ry.)
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RE: New Guy Needs Help - 1/30/2006 1:32:03 PM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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You want to get bigger?
You want to lose fat?
What do you want?
A bench and free weights with a bar will get you 99% of all you need!
Lets go by the numbers...
#1 diet - most important
You need to be eating enough calories so that your body is not in survival mode!
At least 4-6 meals a day!
Go to this post to figure your daily calories if you don't have a clue.
Calories needed per day for various goals <------ link for you to click
At the bottom of the post is a link to a spreadsheet/calculator that you can use...
Use fitday.com to plan meals to get what you need not just as a meal journal...it is free!
You are looking for:
Protein-15-30%,
carbohydrates-40-75%,
fat-10-30%
...of your total calories
The ideal range of protein for growth is .6-.9 grams per pound of body weight.
If you are a light eater and meats sit like a brick in your tummy then go for the lower part of that range.
If you enjoy meats and could eat them many times in the day, and they give you energy...go for the higher end.
Target the fat % on the scale proportionate with the protein.
Then inversely proportion the carbs to the protein.
Foods should be fresh whole foods. Carbs should be from veggies and non processed starches (rice, baked sweet potato, potato, quinoa, amaranth...) with some fruits. Drop most processed sugars from your diet.
It depends on your preferences and your body chemistry. Everyone IS different in the way they digest and use food. You have to work with it to find what gives you the most energy and power, focus and good feeling.
#2 Training
train your whole body
Push ups/bench press
Pull ups (back) /Bent row
Squats/lunges/stiff leg deadlift
Narrow grip push ups (triceps) /tri extentions/skull cushers
Curls (biceps)
Military Press (shoulders)
Standing calf raises
Abs (crunch, reverse crunch, bicycle crunch)
Optimal set / rep ranges and days between:
For muscle size rep range is 9-12 / 3 -4 sets per bodypart / 4-7 days between working a bodypart again
For Strength (vs. power) the rep range is 6-8 / 3-4 sets per bodypart / 4-7 days between working a bodypart again
For Power the rep range is 1-5 / 4-8 sets per bodypart / 2-3 days between working a bodypart again
Remember, DIET is 88% of your gains!
#3 track your progress!On the topic of Body fat measurement...
The methods YOU can use to test your bodyfat yourself are unreliable on a one time basis.
They are better used to track changes over time on an ongoing basis.
Test every 1-3 weeks at the same time of day...and use the same scale to take your weight.
Here is a calculator that allows you to use skinfold calipers (3 or 7 point test) or tape measure
http://www.linear-software.com/online.html
Here is the best price I have found to date for good cheap accurate calipers:
Skinfold Calipers <--- link to place on amazon where it is cheapest
#4 the basics
Keep the training under an hour
Do not over train
8-12 cups water minimum a day!!!
Multivitamin to support growth!
8 hours sleep a night
< Message edited by danmirage -- 2/3/2006 11:17:54 AM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Ry.)
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RE: New Guy Needs Help - 1/30/2006 2:08:31 PM
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Ry.
Posts: 6
Joined: 1/30/2006
Status: offline
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Im not really a heavey eater, and when i do eat, i eat ****, in a morning i will usually have sausage, and toast, then a bottle of water for dinner cus still full from breakfast, then pasta + meat based meal for tea, then i do all my weights in my room, then have my weight gain, fat loss shake and sleep. I go to the gym 2/3 times a week and do purely cardio there.
Dont know how to find out my fat levels, but like i said my aim is to be under 10% body fat and to be 12st.
i think my weight training is alrite, and my supplement, its just that i eat **** so i guess i need help finding out my fat levels and alot of help with my diet. problem is that im at college 5 days a week so 7 meals a day or whatever it was just aint suitable for me. Also im not a big eater, and i dont wanna eat 1 pea every day either lol. So if you can help, could someone show me the way, or make up a respectable diet schedule for me please?
I also found a great work-out in my room that is building me up fast in the right places, i put my barbell on the floor with weights on, so its raised, put my feet on the bed, hands on barbell and do press-ups, Not sure what it is, but the type of grip, with palms around bar instead of flat on the floor makes the work much harder. I can only do 3 sets of 20 reps on this where as i can do 3 sets of 30 press-ups without any additional equipment.
Thanks for all ur help guys, really appreciated.
-Ryan
(in reply to danmirage)
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RE: New Guy Needs Help - 1/31/2006 8:31:54 AM
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danmirage
Posts: 6351
Joined: 11/20/2005
Status: offline
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Ry
quote:
but like i said my aim is to be under 10% body fat and to be 12st.
under 10% and WHAT!!? I don't get the second part.
First..I gave you links in that post above to how to track your bodyfat.
If you are a light eater, that is ok. That means your body is more efficient than mine and you don't need to eat as much!
However, if meat sits like a rock in your stomach...you sound like a high carb type eater
High Carb type=
Protein-15%,
carbohydrates-75%,
fat-10%
and only about .6 grams protein per pound of body weight per day to get gains!
Lucky man.
Be sure to train your whole body!
Step 1
Determine your caloric target as explained earlier in this thread.
Step 2
Post that.
Step 3
Create a meal plan that you like using fitday.com as a free planner/calculator to be sure it is in the proper ratios as discussed in this thread
Step 4
Post your diet
Step 5
develop an appropriate resistance training routing that trains the whole body
Step 6
Post that!
Step 7
develop a cardio routine starting with the least amount of cardio 3x 20 minutes a week
Step 8
post that!
Step 9
shop for the foods, keep training
Step 10
post your questions
< Message edited by danmirage -- 1/31/2006 9:22:26 AM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Ry.)
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RE: New Guy Needs Help - 1/31/2006 9:11:40 AM
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Ry.
Posts: 6
Joined: 1/30/2006
Status: offline
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quote:
ORIGINAL: danmirage
Ry
quote:
but like i said my aim is to be under 10% body fat and to be 12st.
under 10% and WHAT!!?
12 stone, im about 10.5 now, not sure what that is in lbs
(in reply to danmirage)
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RE: New Guy Needs Help - 2/1/2006 5:58:54 AM
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Ry.
Posts: 6
Joined: 1/30/2006
Status: offline
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Ok, im 14.6% body fat, just tryin to make sense of that nutrition link
edit: i think ive worked out that i need to be taking 3000 calories per day with 143 grams of protein, that sound about right?
< Message edited by Ry. -- 2/1/2006 6:04:02 AM >
(in reply to danmirage)
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RE: New Guy Needs Help - 2/1/2006 7:49:07 AM
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Ry.
Posts: 6
Joined: 1/30/2006
Status: offline
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that fitday thing seems pretty difficult to use. Ive done my research and this is the routine ive come up with. I had to swap bench press for press ups as i dont have a bench and im not at a gym. Incase u dont know, what i mean by a standing t-bar row is when u place a barbell vertical, but alot of weight on the end pointing at ceiling, grip the centre with 1 arm, let the bar fall towards you then push it back away. Ive also got rid of calf exercises as im not really interested in building them anymore.
MONDAY (back & biceps)
4 Sets of 8 Reps Dead Lift
3 Sets of 8 Reps Wide Grip Chin-ups
3 Sets of 8 Bent Over Row
3 Sets of 8 Standing T-Bar Row (each arm)
TUESDAY (cardio)
Run
Bike
WEDNESDAY (chest/shoulders/triceps)
2 Sets of 10 Wide-Grip Press-Ups Using Bars
4 Sets of 8 Military Press
2 Sets of 10 Close-Grip Press-Ups Using Bars
THURSDAY (cardio)
Swim
FRIDAY (legs/abs)
5 Sets of 8 Squats
4 Sets of Failure Crunches
What do you think? thanks a bunch for all ur help btw, Sorry the sizes of this are messed up, couldnt change em
(in reply to danmirage)
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