16 year old needing bit of help =(

M

MattaY

0
Hey guys,

I guess i better introduce myself first =) My names Matt and I'm a active guy i love my sports love working out and especially love competition I'm Italian and i guess I'm slightly overweight I'm about 87kg? and about 183-185cm tall.. but i have good broad shoulders, strong legs and biceps. i guess the shoulder strength and biceps AND legs comes from tennis. been playing since i was 7 give or take..

Here's my situation about 4 weeks ago i started going to the gym that my mates were going to a for a while got to say i loving it and can keep up with them. only thing is i know its only been 4 weeks but not really seeing any results. ( i like to see some type of gain =) ) anyway I'm going to gym Tuesdays, Thursdays and i try to go Sundays but haven't been yet =S at the gym I'm doing:

50kg bench press 3 sets of 8

25kg cables 3 sets of 10 (plus 8 push ups after each set.)

45kg triceps 3 sets of 10

10 kg overhead triceps press?? (3 sets of 8)

35kg bicep curls? (its on a single bar not to sets of dumbbells) (3 sets of 8)

50kg back pull down then straight into back pull??(its on the same machine >.< (3 sets of 10)

10kg shoulder press (dumbbells) (3 sets of 10)

10kg shoulder curls? (3 sets of 10)

10kg bicep curls (3 sets of 8)

15kg shoulder press? (this ones down on the machine) (3 sets of 10)

5km bike ride level 15 for 2ks then drop to level 12 for the last 3 and i try stay above 80rpm.


I'm probably doing too much or something I dunno either way i do all that hahahha takes me from 3:40 - 6;00? give or take.

then i have tennis training on Fridays for 30 mins then Saturday comp which is 3 sets of tennis. So i am really active..

I think my let down is my diet. To be honest if i Hungary i eat what ever i can find from fruit to chips hahha my best diet layout would probably be:

Breakfast: up and go chocolate...mmm

recess: Apple and some low fat honeycomb and nut chocolate bar (ask mum)

Lunch: Cheese and bacon roll maybe x2? i know.. and another apple and another chocolate bar.

then on a gym day that would last me till i got home where mum would cook god knows what from pasta to a roast lamb >.<

On a none gym day would get home and have maybe a roll with low fat cheese with salami toasted and with olives salad and sweet chili sauce. ( I like my subway.) =)

So I'm guessing the diet is the big boom... I just need help with my diet what i should be eating and how much etc. I've also herd that protein shakes help a lot for muscle recovery and gets you full but i don't really want to fork out the 100 bucks for them i have a girlfriend.. guys know what I'm talking about :p money drainers...But i love her..back on topic is there maybe a shake i could make that has the same protein as a protein shake or not?

Any help would be greatly appreciated I'm kinda everywhere....

Matt =)
 
Hey man, im not an expert, but i'd say up the calories, and maybe add a couple protein shakes to your diet. Go for some 100% whey protein, and take that before and after your workout, or even as a snack. Be sure you are eating enough calories, you need to eat more than you burn in order to gain muscle, and if you do workout, and bike at the end, you're probably burning a decent amount of calories. Find out your caloric needs for your body, you can just google search it, enter your weight, and activity level and that should be somewhat accurate, and be sure to eat around 500 calories more than what it says in order to gain mass and muscle. In terms of a work out, just ask yourself every time you're at the gym, are you satisfied with what you did there, did you give it everything you had? You can only get out what you put in.
 
hmm whey protein never herd of that i'll see what i can find.. Even though i didnt really want to buy any becuase its so expensive! Its weird yeah i want to bulid MORE muscle but i also want to loose a bit so i dont know if uping my calories is a smart thing to do... anyways we'll see what happens thanks for the help and i'll look for those shakes =)
 
if you can't drink protein shake due to some reasons, why not choose food that are rich or higher in protein? this should give you the same effect.
 
What type of results are you looking for? Are you trying to bulk up?

Damn metric/imperial conversion is killing me... ha ha. Someone said 15 stone on another thread.
 
MattaY said:
hmm whey protein never herd of that i'll see what i can find.. Even though i didnt really want to buy any becuase its so expensive! Its weird yeah i want to bulid MORE muscle but i also want to loose a bit so i dont know if uping my calories is a smart thing to do... anyways we'll see what happens thanks for the help and i'll look for those shakes =)
Click to expand...

yeah man, it could be a little pricey, i generally get 5 pound tubs for around 40 dollars or so, but as suggested, you could eat foods higher in protein as well. As for your choice to gain muscle or lose some fat, gotta choose one or the other. Generally people cannot gain muscle and lose fat unless they're just beginning working out or have a good amount of fat. If you want more strength and muscle, you need a calorie surplus, eat lean and healthier foods rich in protein to gain lean muscle. If you want to lose fat, gotta go into a calorie deficit, add some cardio possibly, and stick to your diet.
 
@jessejamesricha I'm mainly trying to bulk up i guess i can see the figure its just flabby hahaha I'm not fat just i want to harden that fat if it makes sense?

@jkjk8991 I been eating so much fruit and veggie so i guess that's helping.. but I'll admit every now and then after school we go straight to the gym so we tend to get hungry and because its winter we been getting minimum chips each hahahaha i know there bad but hungry... We haven't been going like every session just maybe 3 times for 5 sessions..
 
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