A lil help please :)

S

SPDK

0
Hi hi

Id like to start this thread by saying all my details because i suppose if i want advice you will need the statistics.

Sex: Male
Age: 19
Weight: 10 stone 6 pound
Height: 6 foot 2 inch
Body fat: 5.6%-6% "supposedly" feels like more hehe
Muscle mass: 49.6%-51%
Water composition: 65.6%

Ok now thats out of the way can anybody please tell me how i can inprove my visible muscle around my abdomin and lose my *little* bit of belly fat without going down on the body fat thingy because supposedly im too low on body fat already.

I would really really appreciate a type of workout schedule or diet scedule and how many calories i should be eating and whatever. :)

Imagine i was you and you wanted a 6 pack. What would you do ^^

I know you are all experts and really good at this kind of stuff as i have seen people on these forums using really complex calculations for working out muslce mass and such. So i throw myself on the mercy of the Fitness forums please help!
 
19 years old means you're still growing. doing anythign drastic may work against you.
 
Aw dang, really?

How long would i have to wait then in your opinion, before i can begin to work on my body and health? :)
 
how did you determine your bodyfat percentage? at 6% you should be frickin shredded.

How tall are you?

I show you at about 145lbs...if you're like 2meters tall, you need to gain muscle!!
 
Im 20 man, 19 is a perfect age to start working hard to improve you muscle mass.

A start is lift heavy, eat big! :)

Now im the same height as you, yet im 6 stone more! So you gotta eat EAT and EATTT or you wont see your optimal gains.
 
At 146lbs and 6’2” with single digit BF% the reason you can’t see abs is simply because you don’t have enough muscle to show.

First things first, do your home work and read the weight lifting and nutritional stickies which as I remember are written by the quite delectable Mreik.
Once you’ve got yourself that bit of education make yourself a training plan and post it up on this site for suggestions; make sure it has lots of heavy compounds to help build mass quickly.
Then get your diet sorted, try eating about 3,000 Kcals a day for about a month and see what kind of weight you gain. A calorie surplus is a must if you want development. If you have trouble tracking calories go to and use their online tool to track your consumption

p.s. This is the worst bit of advice I've ever seen given by a mod, don't listen to a word of it

LiveFromNY said:
19 years old means you're still growing. doing anythign drastic may work against you.
Click to expand...
 
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Yo great stickies on nutrition and body building :) i have to eat 3300 calories a day now *+500 more since im building muscle mass* and it got me thinking.

I was on 1500 calories a day MAX *but it consisted of mainly protein like turkey, eggs and beans* because i assumed that if i ate nothing but protein and only the amount of protein i needed then i would be ok for muscle building and whatever. I know, it seems really stupid but it made sense to me when i was doing it.

EDIT: the reason i was on 1500 calories a day was partly because i have been teased for being overweight for most of my teens and i wanted to see results within a year. Not serious abuse but you know how even if people are only messing with you by calling you fatty, it sinks in. I gotta be honest :p I went from 18 stone and 22% BF down to what i am now so now i wanna get one better by having the perfect beach body ^^

Now i have to eat 3300-3800 a day coming from 1500 a day! lol i dont know if i can eat that much haha. Does anyone have a list of what they would eat for their day, that are in the same position as me?

Thank you for all the advice so far, im learning alot from all the advice im getting.

Double edit: :p In responce to Malkore i got this new scales saying i was 5.6% BF and the guy at the local gym did a few quci k tests and told me i was 6%. Is why i put down 5.6% - 6%. The guy at the gym wouldnt give me any advice because he said he would put the personal trainers they hire out, out of business :mad: not a nice guy at all.
 
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SPDK said:
Now i have to eat 3300-3800 a day coming from 1500 a day! lol i dont know if i can eat that much haha. Does anyone have a list of what they would eat for their day, that are in the same position as me?
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I'd eat a boatload of lean poultry, steak, eggs, egg whites and whole grain oats. Maybe some protein shakes if you need to get extra calories in.
 
SPDK said:
Hi hi

Imagine i was you and you wanted a 6 pack. What would you do ^^
Click to expand...

When I first began, I knew NOTHING about diet and fitness. And, knew that this needed to be fixed in order for me to earn my goal.

When you begin, examine yourself. DO NOT "sugar coat" anything. Bare your soul, open it up. Accept the truth. There is no other way to implant ingredients to improve the self than beginning from a "truth base".

If you cannot afford a personal trainer.

You have to become "your own personal trainer."

A lot joining the forum, miss this valid point.

And, you reach in an grab the passion and desire to educate yourself in doing just that, then you surround yourself with the equipment you can afford to work with to get the goal you desire completed.

Then apply yourself, pressing education in what you are doing.

We are pressing more than body weight and/or weights here. We have to press the brain cells in our goal path.

When you fall and make mistakes, you get up infinite amount of times it takes, until you reach your goal destination using what you educated yourself with and adjust/adapt to bodily feedback.

Be an "appropriate" slave driver, and you will learn the body can withstand more than you original thought.

I am 46. I am near 47 (in just about 8 weeks). I KNOW I lost a step due to age.

WHAT THE HECK CAN I DO ABOUT IT?

You do NOT see 47 year olds in professional football playing competitively no matter the shape, do you?

I say this to make a point. Know your personal limitations, embrace them. Accept them as they are. But, do NOT ALLOW it to hinder your TRUE abilities. We all have abilities, we just have to bring them out.

In contrast, I can out lift (in weight 1R MAX, on deads, and bench, my youngest 19 year old son, and he weighs nearly 50 pounds more than I, and much bigger).

While this may seem as a small triumph, in reality, I am trying to prove to my son---it isnt OVER until its OVER. Did the bell suddenly "ding" because of age? The round isnt over until you say its over. Is the coffin shut? Do not put yourself in a self-coffin-EVER!

We laugh and we move the spirit. He calls me an "old man", and I love it.

And, YOU decide when its over and how far you can take your body and what nature has given you.

So, when reading this rather brief post, what do YOU think YOU need to do to earn your goal?


Best wishes,


Chillen
 
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SPDK said:
Imagine i was you and you wanted a 6 pack. What would you do ^^
Click to expand...

Lipo :yelrotflmao:

Just kidding, If I were you I'd bulk until at least 17 stone and then cut to show abs. There's no point going straight for a six pack at your weight as you won't have enough muscle to show off yet
 
Ok guys and guyettes, update! :0

I have been doing two routines with dumbells, I went into my nearest Holland and Baretts and got myself a bloody drum of whey protein and ive been gaining weight since i last spoke. I am now 11 stone and body fat is around 6.5-6.9% now.

I was told to cut out my cardio as that just gets rid of the muscle im building? i always assumed that if i did cardio that would only tighten the muscles i made :p

Or is that me being a damn fool lol?

Also i should be able to get photos up about my problem at not having any mid section and not being able to describe it in words.
 
What kind of cardio were you doing? Pounding away on a treadmill for hours may well be detrimental to building muscle but things like interval training with sprints gives you good cardio benefits and can even help with muscle gain
 
SPDK said:
Ok guys and guyettes, update! :0

I have been doing two routines with dumbells, I went into my nearest Holland and Baretts and got myself a bloody drum of whey protein and ive been gaining weight since i last spoke. I am now 11 stone and body fat is around 6.5-6.9% now.

I was told to cut out my cardio as that just gets rid of the muscle im building? i always assumed that if i did cardio that would only tighten the muscles i made :p

Or is that me being a damn fool lol?

Also i should be able to get photos up about my problem at not having any mid section and not being able to describe it in words.
Click to expand...


I think the "damn fools" as you put it, are the people saying that cardio is the enemy of muscles. Simply not true , cardio should be shorter and very intense so you do not start to break down muscle, but if you eat a lot and do a lot of (20 - 40 minutes) intense cardio in combination with proper diet and a heavy weight training regiment you can expect to put on more muscle and cut back on fat gains.

I mean look at some of the photos on here of guys "bulking." I know its popular and to each their own to some extent, but do you really
want to add so much fat to your body?

Guys with huge arms and huge bellies at the gym make me laugh, not only are they out of shape and slow, but they don't look good. The response may be "Oh well i'll do a cut for 4-6 weeks." Fine, if that works for you, but let me offer you some info about the metabolism.. When you overload calories for a long time, then suddenly stop and go deficit, your metabolism will be shocked and struggle to keep all the fat you have... in turn you can gain more weight in fat.

Better to have lean, efficient muscle mass, low fat content and speed if you do any type of sport/mma/etc.

If you want to 'BULK' expect to look bulky, but some of us prefer to only add muscle mass and not fat... It is true that your muscles need calories to grow, but in my experience you can definitely do that without neglecting cardiovascular excercise.

Good LUCK!
 
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Oh right :0

I do alot of sprinting along the beach in the morning before work/college as it gives alot of resistance as apposed to a hard stable surface. Thought it would be easier to run along since it would yield a better result :)

Also the master of photo taking has put some pictures up :I

W00t off to the dumbells yarg :I

Another question! is it better to bulk and then get *cut* whatever cut means
or is it better to slowly build mass and turn it into muscle as you are going along *like im trying to do.

Ty as always for all responces :)
 

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hah, we've been having an argument about this in another thread.

I tihnk it's better to bulk and then to cut. provided you do each correctly and don't interpret "bulk" as "stuff your mouth". and you leave time for metabolism to stabilize to the upcoming deficit for the cut.

Others believe it's better to slowly build mass and not gain fat. I think this would probably take longer and is harder for someone who doesn't have an enormous amount of time to dedicate to the goal, but nonetheless it may be a viable option.

Either way I'd check this thread out

http://training.fitness.com/weight-...-split-maybe-read-first-34522.html#post304151

It's a list of programs made by professionals. They work, I can tell you personally for a few of them. It's much better than making your own program I can assure you. THere are bulking programs and "cut" a.k.a. "fat loss" programs.

More importantly, I suggest you read the sticky on "Nutrition" After all, Diet is King


Edit: lol, highanddry already beat me here. You could take your approach in his method as well if you'd like. However, I'd just like to say, that if you allow yourself a few weeks time to slowly take caloric intake down to maintenance and then into deficit, there will not be such a drastic metabolic shock that'll keep your fat on you.

Honestly though, learn about bulking or whatever first. It's not really that highanddry have different ideas of bulking (at least I odn't think) I don't think you need become fat to bulk, it's just I tihnk you're likely going to gain some fat. I don't think it's "necessary" to do cardio (used in a generic sense for all such non lifting type activities like HIIT etc.) while bulking but admittedly I don't know if it'll be detrimental since I have never done cardio while on a bulk, and still I managed not to get fat, but it seems that cardio and bulking are opposites to me.

Whatever you choose, do your research. Make sure you find your maintenance and are taking in the correct amount of calories each day, and find a good balanced program.
 
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yeah, well, for alot of people, "clean bulking" I think will take longer, and is more difficult than if you allowed yourself to gain a little bit of fat while you're at it, which you can cut later.

I mean, again, I'm not saying stuff your face so you can put on al ittle bit of muscle and alot of fat, but from experience with normal people trying to bulk etc. they can't perfectly measure out how much they eat a day so their calculations can be off at least 100 cals. I mean even if you get that prepackaged chicken breast stuff (just an example) not each slice is the same weight, but the nutrition information is just the same. Also, calculating daily maintenance calories is based on formulas and estimations. This can be off as well.

Perfectly "Clean" bulking will probably be more difficult than allowing yourself to gain a little bit of fat for someone who can't dedicate immense time and energy into the goal.
 
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Danger_Dave said:
hah, we've been having an argument about this in another thread.

I tihnk it's better to bulk and then to cut. provided you do each correctly and don't interpret "bulk" as "stuff your mouth". and you leave time for metabolism to stabilize to the upcoming deficit for the cut.

Others believe it's better to slowly build mass and not gain fat. I think this would probably take longer and is harder for someone who doesn't have an enormous amount of time to dedicate to the goal, but nonetheless it may be a viable option.

Either way I'd check this thread out

http://training.fitness.com/weight-...-split-maybe-read-first-34522.html#post304151

It's a list of programs made by professionals. They work, I can tell you personally for a few of them. It's much better than making your own program I can assure you. THere are bulking programs and "cut" a.k.a. "fat loss" programs.

More importantly, I suggest you read the sticky on "Nutrition" After all, Diet is King


Edit: lol, highanddry already beat me here. You could take your approach in his method as well if you'd like. However, I'd just like to say, that if you allow yourself a few weeks time to slowly take caloric intake down to maintenance and then into deficit, there will not be such a drastic metabolic shock that'll keep your fat on you.

Honestly though, learn about bulking or whatever first. It's not really that highanddry have different ideas of bulking (at least I odn't think) I don't think you need become fat to bulk, it's just I tihnk you're likely going to gain some fat. I don't think it's "necessary" to do cardio (used in a generic sense for all such non lifting type activities like HIIT etc.) while bulking but admittedly I don't know if it'll be detrimental since I have never done cardio while on a bulk, and still I managed not to get fat, but it seems that cardio and bulking are opposites to me.

Whatever you choose, do your research. Make sure you find your maintenance and are taking in the correct amount of calories each day, and find a good balanced program.
Click to expand...

Haha, I beat you to it! Good Advice though.
 
Okay dokey a lil update here :)

I have got a routine going now and my resolve is really strong!

Every second day i run at 8 o clock along the beach for an hour and then at 11 o clock that night i do 20 mins of light jogging and randomly i choose a type of excercise every minute for 10 reps for the next 10 mins, like sit-ups squats and whatnot.

Every day im not running is a weights day :p i have a good routine id like to think with 5 different excercises. I randomly choose different excercises and do 2 routines a day of 3 sets each and 8 reps each per set. Mostly upper body weights except for the weighted squats.

My diet has been loaded with protein and smoothies with an easy 9 fruit a day per day for the last few weeks but i still cant gain weight lol im back to 11 stone even though ive been eating like a beast.

update ina few day s :D and thanks for the advice :)
 
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