Ok here is the deal. I want to get bigger than I am now. I am about 5'4 or 5'5 without shoes weighing in at 167lbs. I do have a belly and I would like to turn it in 6pack. What can you guys tell me about how to start to achieve what I want. What do I need to eat and how much of it and what type of work out should I do and when should I do them? I have been working out for a few months and sadly to say I don't think I've gotten any bigger then when I first started. What am I doing wrong? I'm eating alot of meat, eggs and veggies and drinking protein what else can I do? I will take a picture of myself soon.
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New guy seeking for answers
- Thread starter Big Gunz
- Start date
__read young one and behold knowledge__
----------------
template for the average person.
by average I mean you just want to gain muscle efficiently this template will outline the basics. once you understand the basics you can make adjustments and additions that is best for you.
DIET: -40% protein 40% carbs 20%fat this is a basic layout. "what kind of protein?" well you should eat: chicken,tuna,eggs,fish,beef are all acceptable basically avoid things like fast food meats and other stuff that's just common since. "what about carbs?" mainly oats, whole grains, starchy vegetables, fruit. "and fat?" most of your fat intake should be from vegetable oils,milk, seeds and nuts. if you don't like those foods there are some alternatives. -"how many calories?" 18 times your bodyweight is a basic, so if you weigh 180lbs that's 3240 calories a day. most people are not exact or even close, a way to help is to write down what your going to eat, how many calories and protein/carbs/fat etc are in each food. -liquids: 1-2 gallons/4-8 Liters of water a day is the basic amount you want drinking some milk would be ok too (milk is about 90% water). you should eat 6 meals a day spaced out 2-3 houres, remember you can always pack some food almost anywhere you go, and you can eat it in between periods, or on the down times at work there is always a way to figure it out.
SUPPLEMENTS: (first tier supps) a good multi-vitamin is an absolute MUST and the most important in the supp world, because it is almost impossible for the average lazy person to get all the vitamins & minerals needed for optimal hypertrophy (muscle gain). next on the list is EFA's (essential fatty acids) for much the same reason that it's hard to get in a teen diet, and I'm not talking about pizza grease & steak fat. (second tier supps) -creatine, is an amino acid. It is normally produced in the body from arginine, glycine and methionine. Creatine plays a vital role in cellular energy production as creatinephosphate (phosphocreatine) in regenerating adenosine triphosphate (ATP) in skeletal muscle, it's perfectly safe. -protein powder: this is used for pre/post workout some use it for morning/night as well mainly just for post. (whey) is the one of choice, (casein) in also another very usefull protein and there are several others like soy, egg, etc.
those are the 4 main supps I could go on for the rest of my natural born life about third and fourth tier supps like glutamin, L-arginin, ZMA, etc. but I'm just covering the basics o ya the tiers are order of importance. I'm leaving out PH's if you know what those are
WORKOUT PROGRAMS: alot of these exercises have dumbbell-counterparts.
Chest: Parallel bar dips, Bench Press, Incline Press
Legs:Squats (including front squats), tiff-Legged deadlifts, Calf-raises
Back:Bent-over rows, Chins Bent-legged, Deadlifts (also a leg exercise)
Delts:Military press, Lateral raises
Arms:Close-grip bench, press Close-grip chins
you can find fully detailed workouts. here are some places that have good info: and this subject is a little too large for a template to cover so look at the sites and other places
SLEEP: you need 8-10 hours a night, bodybuilders/weightlifters need more than regular people.
BODYTYPES: Ectomorph(skelitor),Mesomorph(heman),Endomorph (fat lizard guy) do a search on the net and you will find more info, this will effect your diet and workout program
CONCLUSION: this isn't thermonuclear science, and you don't need to be an endocrinologist, being perfectly exact is not needed for the average person. If you have further questions search, not just here but others sites like google,altavista,etc. advertisements can say almost anything, so research and find the truth. the most important part is the diet and workout by.phaledax
------------
workout
5 way split
monday quads/hams/hip
----------
barbell squats (4-6 sets 6-8 reps)
barbell good morning (4-6 sets 6-8 reps)
dumbbell side lunge (4-5 sets 8-12 reps)
barbell hyper-extentions (5-6 sets 8-10 reps)
barbell deadlift (3-4 sets 6-8 reps)
cable hip abduction (3-4 sets 10-12 reps)
cable reverse hip abduction (3-4sets 10-12reps)
_________
tuesday chest/abs
------------
dumbbell bench press (4-6 sets 6-8reps)
dumbbell incline bench press (4-5 sets 6-8reps)
dumbell decline bench press (4-5 sets 6-8 reps)
weighted chest dip (4 sets 6-10 reps)/or/ no weight dips 4sets to failure
weighted decline sit-up (4-6 sets 6-8reps)
weighted incline leg raises w/transverse (4-6sets 6-10reps)
weighted incline twisting crunch w/ kegel (4-6sets 6-10reps)
hyperextension machine weighted oblique crunch (4-5sets 10-12reps)
____________
wednesday back/forarms
---------
cable seated rows (4-6sets 6-8reps)
cable pulldowns (4-6sets 6-8reps)
dumbbell bent-over rows (3-4 sets 8-10reps)
weighted chin-ups (3 sets 1-12reps)
weighted pull-ups (3sets 1-12reps)
hyperextensions (4-5sets 8-10reps)
dumbbell behind back wrist curl (4sets 10-12reps)
dumbbell behind back reverse hammer wrist curls (4sets 10-12reps)
dumbbell reverse wrist curls (4sets 10-12reps)
dumbbell hammer wrist curls (4sets 10-12reps
_______________
thursday shoulders/calves
-------
dumbbell arnold press (4-6 sets 6-8reps)
dumbbell upright row (3-5sets 6-8reps)
dumbbell seated rear lateral raise (3-5 sets 6-8reps)
cable front lateral raises (3-5 sets 6-8reps)
dumbbell shrugs (4-6 sets 6-8reps)
barbell standing calf raise (4-6 sets 10-15reps)
seated calf press (4-6sets 8-10reps)
seated reverse calf press (4-6sets 8-10reps)
____________
friday triceps/biceps/neck
barbell skullcrushers (4-5sets 6-8reps)
cable standing triceps extentions (3-4sets 6-8reps)
barbell curl (4-5sets 6-8reps)
barbell preacher curl (3-4sets 6-8reps)
weighted neck flexion (3-4sets 10-12reps)
weighted neck extension (3-4sets 10-12reps)
_______________
_______________
_______________
post workout stretching
monday: (lying prone quads) Preparation Lie prone on mat or floor. Grasp top ankle or forefoot behind. Execution Pull ankle or forefoot to rear end. Hold stretch. Repeat with opposite side.
(seated single leg) Preparation Sit on floor or mat with legs apart and knees straight. Execution Reach toward one foot or bring torso toward one leg. Hold stretch for 20 seconds. Repeat with opposite leg.
(kneeling groin) Preparation Kneel with feet pointed out to sides. Place forearms and hands on floor. Execution Spread knees apart and gently lower hips. Hold stretch for 20 seconds.
-----------
tuesday: (doorway) Preparation Stand at end of wall or in doorway facing perpendicular to wall. Place inside of bent arm on surface of wall. Position bent elbow shoulder height. Execution Turn body away from positioned arm. Hold stretch. Repeat with opposite arm.
(lying prone abs) Preparation Lie prone on mat or floor. Position hands on floor to sides of shoulders. Execution Push torso up keeping pelvis on floor. Hold stretch.
(pretzel) Preparation Sit on floor or mat with knees straight. Place one foot on the floor to outside of other knee. Turn torso toward the side of bent knee supporting body with extended arm behind. Place elbow of opposite arm to the outside of bent knee. Execution Turn torso further around by pushing side of knee with elbow. Hold stretch. Repeat with opposite side.
----------
wednesday: (fixed bar back) Preparation Stand facing stationary bar. Grasp stationary bar with one hand approximately waist height. Execution Bend over allowing hips to fall back. Slightly lean torso toward stretched arm. Hold stretch. Repeat with opposite side.
(bent over lat) Preparation Kneel on mat or floor. Extend arms well beyond knees and place forearms on floor. Execution Lower torso as far down as possible and sit back. Hold stretch.
(seated side reach) Preparation Sit on bench or floor. Place one arm down to side on bench or floor, slightly behind for support. Put the opposite arm overhead. Execution Lean and reach to the side away from the raised arm. Hold stretch. Repeat with opposite arm.
(upper trapezius) Preparation Grasp wrist or hand from behind and pull arm to opposite side Execution Tilt head away from lowered shoulder by positioning ear toward front of opposite shoulder. Hold stretch. Repeat to other side.
(kneeling) Preparation Kneel on floor or mat. Flex wrists and place tops of hand on floor with fingers pointing toward knees. Execution Lean against floor with elbows straight. Hold stretch for 20 seconds.
just reverse palms for other side
-------------
thursday: (doorway) Preparation Stand at end of wall or in doorway facing perpendicular to wall. Place inside of bent arm on surface of wall. Position bent elbow shoulder height. Execution Turn body away from positioned arm. Hold stretch. Repeat with opposite arm.
(fixed bar rear) Preparation Face stationary bar. Grasp stationary bar with one hand approximately face height. Rotate body so upper arm is positioned across neck. Execution Turn body into upper arm. Hold stretch. Repeat with opposite arm.
(floor board) bend knee too Preparation Face wall with both knees slightly bent. Position fore foot on wall with heel on floor. Execution Straighten knees and lean body toward wall. Hold stretch . Repeat with opposite leg.
(kneeling shin) Preparation Kneel on both knees with buttocks over both heels and feet extend back. Execution Sit down on or toward heels. Hold stretch.
-----------
friday: (overhead) Preparation Put one arm overhead. Position forearm as close as possible to upper arm. Grasp elbow overhead with other hand. Execution Pull elbow back and toward head. Hold stretch. Repeat with opposite arm
(doorway bis) Preparation Stand at end of wall or in doorway facing perpendicular to wall. Position front of straight arm and palm on surface of wall. Situate arm around the same height of shoulder with elbow positioned away from wall. Execution Turn body away from positioned arm. Hold stretch. Repeat with opposite arm.
(neck rotation) rotate neck in a curcular motion
(neck looks) move chin to chest and back to the sky as far as you can, and your ears to your shoulder. then look side to side as far as you can
--------------
----------------
template for the average person.
by average I mean you just want to gain muscle efficiently this template will outline the basics. once you understand the basics you can make adjustments and additions that is best for you.
DIET: -40% protein 40% carbs 20%fat this is a basic layout. "what kind of protein?" well you should eat: chicken,tuna,eggs,fish,beef are all acceptable basically avoid things like fast food meats and other stuff that's just common since. "what about carbs?" mainly oats, whole grains, starchy vegetables, fruit. "and fat?" most of your fat intake should be from vegetable oils,milk, seeds and nuts. if you don't like those foods there are some alternatives. -"how many calories?" 18 times your bodyweight is a basic, so if you weigh 180lbs that's 3240 calories a day. most people are not exact or even close, a way to help is to write down what your going to eat, how many calories and protein/carbs/fat etc are in each food. -liquids: 1-2 gallons/4-8 Liters of water a day is the basic amount you want drinking some milk would be ok too (milk is about 90% water). you should eat 6 meals a day spaced out 2-3 houres, remember you can always pack some food almost anywhere you go, and you can eat it in between periods, or on the down times at work there is always a way to figure it out.
SUPPLEMENTS: (first tier supps) a good multi-vitamin is an absolute MUST and the most important in the supp world, because it is almost impossible for the average lazy person to get all the vitamins & minerals needed for optimal hypertrophy (muscle gain). next on the list is EFA's (essential fatty acids) for much the same reason that it's hard to get in a teen diet, and I'm not talking about pizza grease & steak fat. (second tier supps) -creatine, is an amino acid. It is normally produced in the body from arginine, glycine and methionine. Creatine plays a vital role in cellular energy production as creatinephosphate (phosphocreatine) in regenerating adenosine triphosphate (ATP) in skeletal muscle, it's perfectly safe. -protein powder: this is used for pre/post workout some use it for morning/night as well mainly just for post. (whey) is the one of choice, (casein) in also another very usefull protein and there are several others like soy, egg, etc.
those are the 4 main supps I could go on for the rest of my natural born life about third and fourth tier supps like glutamin, L-arginin, ZMA, etc. but I'm just covering the basics o ya the tiers are order of importance. I'm leaving out PH's if you know what those are
WORKOUT PROGRAMS: alot of these exercises have dumbbell-counterparts.
Chest: Parallel bar dips, Bench Press, Incline Press
Legs:Squats (including front squats), tiff-Legged deadlifts, Calf-raises
Back:Bent-over rows, Chins Bent-legged, Deadlifts (also a leg exercise)
Delts:Military press, Lateral raises
Arms:Close-grip bench, press Close-grip chins
you can find fully detailed workouts. here are some places that have good info: and this subject is a little too large for a template to cover so look at the sites and other places
SLEEP: you need 8-10 hours a night, bodybuilders/weightlifters need more than regular people.
BODYTYPES: Ectomorph(skelitor),Mesomorph(heman),Endomorph (fat lizard guy) do a search on the net and you will find more info, this will effect your diet and workout program
CONCLUSION: this isn't thermonuclear science, and you don't need to be an endocrinologist, being perfectly exact is not needed for the average person. If you have further questions search, not just here but others sites like google,altavista,etc. advertisements can say almost anything, so research and find the truth. the most important part is the diet and workout by.phaledax
------------
workout
5 way split
monday quads/hams/hip
----------
barbell squats (4-6 sets 6-8 reps)
barbell good morning (4-6 sets 6-8 reps)
dumbbell side lunge (4-5 sets 8-12 reps)
barbell hyper-extentions (5-6 sets 8-10 reps)
barbell deadlift (3-4 sets 6-8 reps)
cable hip abduction (3-4 sets 10-12 reps)
cable reverse hip abduction (3-4sets 10-12reps)
_________
tuesday chest/abs
------------
dumbbell bench press (4-6 sets 6-8reps)
dumbbell incline bench press (4-5 sets 6-8reps)
dumbell decline bench press (4-5 sets 6-8 reps)
weighted chest dip (4 sets 6-10 reps)/or/ no weight dips 4sets to failure
weighted decline sit-up (4-6 sets 6-8reps)
weighted incline leg raises w/transverse (4-6sets 6-10reps)
weighted incline twisting crunch w/ kegel (4-6sets 6-10reps)
hyperextension machine weighted oblique crunch (4-5sets 10-12reps)
____________
wednesday back/forarms
---------
cable seated rows (4-6sets 6-8reps)
cable pulldowns (4-6sets 6-8reps)
dumbbell bent-over rows (3-4 sets 8-10reps)
weighted chin-ups (3 sets 1-12reps)
weighted pull-ups (3sets 1-12reps)
hyperextensions (4-5sets 8-10reps)
dumbbell behind back wrist curl (4sets 10-12reps)
dumbbell behind back reverse hammer wrist curls (4sets 10-12reps)
dumbbell reverse wrist curls (4sets 10-12reps)
dumbbell hammer wrist curls (4sets 10-12reps
_______________
thursday shoulders/calves
-------
dumbbell arnold press (4-6 sets 6-8reps)
dumbbell upright row (3-5sets 6-8reps)
dumbbell seated rear lateral raise (3-5 sets 6-8reps)
cable front lateral raises (3-5 sets 6-8reps)
dumbbell shrugs (4-6 sets 6-8reps)
barbell standing calf raise (4-6 sets 10-15reps)
seated calf press (4-6sets 8-10reps)
seated reverse calf press (4-6sets 8-10reps)
____________
friday triceps/biceps/neck
barbell skullcrushers (4-5sets 6-8reps)
cable standing triceps extentions (3-4sets 6-8reps)
barbell curl (4-5sets 6-8reps)
barbell preacher curl (3-4sets 6-8reps)
weighted neck flexion (3-4sets 10-12reps)
weighted neck extension (3-4sets 10-12reps)
_______________
_______________
_______________
post workout stretching
monday: (lying prone quads) Preparation Lie prone on mat or floor. Grasp top ankle or forefoot behind. Execution Pull ankle or forefoot to rear end. Hold stretch. Repeat with opposite side.
(seated single leg) Preparation Sit on floor or mat with legs apart and knees straight. Execution Reach toward one foot or bring torso toward one leg. Hold stretch for 20 seconds. Repeat with opposite leg.
(kneeling groin) Preparation Kneel with feet pointed out to sides. Place forearms and hands on floor. Execution Spread knees apart and gently lower hips. Hold stretch for 20 seconds.
-----------
tuesday: (doorway) Preparation Stand at end of wall or in doorway facing perpendicular to wall. Place inside of bent arm on surface of wall. Position bent elbow shoulder height. Execution Turn body away from positioned arm. Hold stretch. Repeat with opposite arm.
(lying prone abs) Preparation Lie prone on mat or floor. Position hands on floor to sides of shoulders. Execution Push torso up keeping pelvis on floor. Hold stretch.
(pretzel) Preparation Sit on floor or mat with knees straight. Place one foot on the floor to outside of other knee. Turn torso toward the side of bent knee supporting body with extended arm behind. Place elbow of opposite arm to the outside of bent knee. Execution Turn torso further around by pushing side of knee with elbow. Hold stretch. Repeat with opposite side.
----------
wednesday: (fixed bar back) Preparation Stand facing stationary bar. Grasp stationary bar with one hand approximately waist height. Execution Bend over allowing hips to fall back. Slightly lean torso toward stretched arm. Hold stretch. Repeat with opposite side.
(bent over lat) Preparation Kneel on mat or floor. Extend arms well beyond knees and place forearms on floor. Execution Lower torso as far down as possible and sit back. Hold stretch.
(seated side reach) Preparation Sit on bench or floor. Place one arm down to side on bench or floor, slightly behind for support. Put the opposite arm overhead. Execution Lean and reach to the side away from the raised arm. Hold stretch. Repeat with opposite arm.
(upper trapezius) Preparation Grasp wrist or hand from behind and pull arm to opposite side Execution Tilt head away from lowered shoulder by positioning ear toward front of opposite shoulder. Hold stretch. Repeat to other side.
(kneeling) Preparation Kneel on floor or mat. Flex wrists and place tops of hand on floor with fingers pointing toward knees. Execution Lean against floor with elbows straight. Hold stretch for 20 seconds.
just reverse palms for other side
-------------
thursday: (doorway) Preparation Stand at end of wall or in doorway facing perpendicular to wall. Place inside of bent arm on surface of wall. Position bent elbow shoulder height. Execution Turn body away from positioned arm. Hold stretch. Repeat with opposite arm.
(fixed bar rear) Preparation Face stationary bar. Grasp stationary bar with one hand approximately face height. Rotate body so upper arm is positioned across neck. Execution Turn body into upper arm. Hold stretch. Repeat with opposite arm.
(floor board) bend knee too Preparation Face wall with both knees slightly bent. Position fore foot on wall with heel on floor. Execution Straighten knees and lean body toward wall. Hold stretch . Repeat with opposite leg.
(kneeling shin) Preparation Kneel on both knees with buttocks over both heels and feet extend back. Execution Sit down on or toward heels. Hold stretch.
-----------
friday: (overhead) Preparation Put one arm overhead. Position forearm as close as possible to upper arm. Grasp elbow overhead with other hand. Execution Pull elbow back and toward head. Hold stretch. Repeat with opposite arm
(doorway bis) Preparation Stand at end of wall or in doorway facing perpendicular to wall. Position front of straight arm and palm on surface of wall. Situate arm around the same height of shoulder with elbow positioned away from wall. Execution Turn body away from positioned arm. Hold stretch. Repeat with opposite arm.
(neck rotation) rotate neck in a curcular motion
(neck looks) move chin to chest and back to the sky as far as you can, and your ears to your shoulder. then look side to side as far as you can
--------------
the 5 way split is just an example, working out 3-4 days a week is very common. you should keep your workouts and cardio within an houre (60min) and usally best not coupled together so a no no is 60min workout directly followed 60min cardio. instead you should wait an houre or two before each one. it is much better to gain muscle or loose fat not bolth at the same time, you need to decide which is more important. you can do both at the same time, but it will be much faster, and easyer to do cutting (loose fat)done for at least 1-3 monthes or bulking (muscle gain)done at least 4-6 monthes.
o and doing some cardio with bulking is just fine.
o and doing some cardio with bulking is just fine.
What if you could get bigger in a week and diet to lose bodyfat. Would you workout properly to gain the size? No drugs or gimmicks. If you were given the oppurtunity to get a program that would increase the size- would you do it? Keep in mind there is only so much size you will gain without eating large amounts of calories- but you can get big. Developing a muscle fiber is developing a muscle fiber.
Actually, you can gain lean mass while losing fat...but neither will go quickly. Since you are still new, you can pull this off easier than someone who's been at it 6 months.
I would lean towards 1.5g of protein per pound of lean mass..to figure lean mass, get your body fat tested, then take your weight x .% bodyfat = lean mass. We'll pretend you've got 17lbs of fat, making an even 150 lean mass. So take in around 200-225g of protein a day (start on the lower end)...keep fat calories around 20-25% of daily calories..then make up the rest in carbs. It'll put you at 100-150g of carbs a day...enough to not suffer from low carb issues (lack of energy and mental clarity), but not giving your body much of a choice for energy during cardio, except to burn bodyfat. protein is high to prevent muscle loss and keep calories up near your maintenance. You'll have to eat below maintenance level, but only by a few hundred calories.
cuz protein is high, try to take in at least 20g of fiber a day, a mix of soluble and insoluble. if you eat lots of veggies, old fashioned oatmeal, and Fiber One cereal, you can easily meet this number.
I would lean towards 1.5g of protein per pound of lean mass..to figure lean mass, get your body fat tested, then take your weight x .% bodyfat = lean mass. We'll pretend you've got 17lbs of fat, making an even 150 lean mass. So take in around 200-225g of protein a day (start on the lower end)...keep fat calories around 20-25% of daily calories..then make up the rest in carbs. It'll put you at 100-150g of carbs a day...enough to not suffer from low carb issues (lack of energy and mental clarity), but not giving your body much of a choice for energy during cardio, except to burn bodyfat. protein is high to prevent muscle loss and keep calories up near your maintenance. You'll have to eat below maintenance level, but only by a few hundred calories.
cuz protein is high, try to take in at least 20g of fiber a day, a mix of soluble and insoluble. if you eat lots of veggies, old fashioned oatmeal, and Fiber One cereal, you can easily meet this number.
newbie do tend to loose fat and gain muscle at the same time for a short time. even still it's faster to do it one or the other, let me give you and example: ok we have a guy who want's to loose 10IBS of fat and gaing 10IBS of muscle if you try to do both for a month most people would end up at most 1-2 IBS of fat loss and usally 0-0.5IBS of muscle gain. where as if you did 2 weeks of cutting you'll end up usally 4IBS of fat loss and then 2 weeks of bulking ending up around 1-1.5IBS of muscle mass, while gaing 0IBS of fat back from the bulking. this is just an example, of what normally happens and most times people will do this for several monthes and not see 1IBS of progress in any direction, as you can see this is just a genuinely retarded way of doing things. amazingly enough alot of people and almost all of the newbies are trying to do this right now. you want to get on the small bus go right ahead.
You can do all the sit-ups you want and have a 6-pack, but you'll never be able to see it if you don't get rid of that stomach. And to see it, you'll probably want to get rid of all of it. Even a thin layer of fat will hinder visual. Just get those sit-ups and ab-work in while simultaneously getting rid of the fat (emphasis should be here for the most part). You can honestly do abwork everyday, if you feel up to it.
Workout bodybuilder style and eat 1500 a day and you lean out and gain muscle mass. Muslce mass is different from fat mass. You are going to lose size when you lean out because you are losing fat mass, not muscle mass. The muscle is still there- you just need it to grow If you don't stress the fibers properly, you won't get the fibers to grow and that means you will lose size while you lean out. Losing bodyfat is different than increasing muscle size (hypertrophy). This is why you can do both at the same time.
Big Gunz said:Ok here is the deal. I want to get bigger than I am now. I am about 5'4 or 5'5 without shoes weighing in at 167lbs. I do have a belly and I would like to turn it in 6pack. What can you guys tell me about how to start to achieve what I want. What do I need to eat and how much of it and what type of work out should I do and when should I do them? I have been working out for a few months and sadly to say I don't think I've gotten any bigger then when I first started. What am I doing wrong? I'm eating alot of meat, eggs and veggies and drinking protein what else can I do? I will take a picture of myself soon.
Alternate cardio and weight training days.
Use for a ballpark figure on the amount of calories you should consume to burn fat.
Train hard and heavy but keep your workouts around 45minutes and concentrate on compound excercises. However, you should take a few weeks (light weight) to get good form and prepare your body for intense training.
I think the best thing for you is weight training because your body is already trying to hold onto a lot of mass I think it would be more receptive to bulking than cutting. our choice though.
The pictures were very helpful and saved me a lot of questions. My personal belief is cardio should be around 20 minutes unless you are training for some skill (you want to be a good runner, rower ect) and you should train weights every day (six days a week). Unless you are rich and can go out and buy a big phat gym in your big phat house I would recommend putting down 20 -35 bucks a month and going to a gym to work a six day split. There are a dozen programs out there for a hundred different things. My favorite is to do a set of 15, 10, 8, 6, 6, 6 for four exercises of the same bodypart but this is very difficult and is designed to build strenth which you have not expressed concern in yet.
As for diet my beleif is that you should take your Caloric Intake (CI) and reduce it by 200-500 if you decide that you want to lose. If you want to gain increase your CI by 200-500 depending on how out of whack your CI is. If after ten days or so you can increase/decrease your CI a little more. If you have never been in a real program like this one than there is a chance that you can build and lose at the same time but only for this short window of oppertunity and only if you train really smart with good foods, good supplements and no missed workouts.
I reccommend you go online and stock up on creatine (provided you feel puberty is completely done with you) vitamin C and a multivitamin (multis do not have enough C in them ever) and any cheap brand of fish oil. I get mine from safeway. you are already drinking protein and that is good. If you are planning on gaining drink one immidiately after workout and have whey as soon as you wake up.
If you decide cutting is more important fast an hour after cardio and have protein just in the morning because the sugar will hinder your fatloss.
Invest in lots of tuna for fast meals when you are in the middle of nowhere (it will stop you from going to mcdonalds in a bind. And have a phat bowl of oatmeal in the morings. I mix my oatmeal with a little breakfast cerial to give it some flavor and eat it cold with milk. I can't stand it any other way.
Pack good stuff for lunch like lean sandwhiches carrots brocclli and brown rice maybe with a little chicken. Drink lots of water and feel good about what you are doing.This is a GOOD change of lifestyle. If you think of this all as a burdon you will go back to your old ways and things will just get worse.
You WILL see results!
The pictures were very helpful and saved me a lot of questions. My personal belief is cardio should be around 20 minutes unless you are training for some skill (you want to be a good runner, rower ect) and you should train weights every day (six days a week). Unless you are rich and can go out and buy a big phat gym in your big phat house I would recommend putting down 20 -35 bucks a month and going to a gym to work a six day split. There are a dozen programs out there for a hundred different things. My favorite is to do a set of 15, 10, 8, 6, 6, 6 for four exercises of the same bodypart but this is very difficult and is designed to build strenth which you have not expressed concern in yet.
As for diet my beleif is that you should take your Caloric Intake (CI) and reduce it by 200-500 if you decide that you want to lose. If you want to gain increase your CI by 200-500 depending on how out of whack your CI is. If after ten days or so you can increase/decrease your CI a little more. If you have never been in a real program like this one than there is a chance that you can build and lose at the same time but only for this short window of oppertunity and only if you train really smart with good foods, good supplements and no missed workouts.
I reccommend you go online and stock up on creatine (provided you feel puberty is completely done with you) vitamin C and a multivitamin (multis do not have enough C in them ever) and any cheap brand of fish oil. I get mine from safeway. you are already drinking protein and that is good. If you are planning on gaining drink one immidiately after workout and have whey as soon as you wake up.
If you decide cutting is more important fast an hour after cardio and have protein just in the morning because the sugar will hinder your fatloss.
Invest in lots of tuna for fast meals when you are in the middle of nowhere (it will stop you from going to mcdonalds in a bind. And have a phat bowl of oatmeal in the morings. I mix my oatmeal with a little breakfast cerial to give it some flavor and eat it cold with milk. I can't stand it any other way.
Pack good stuff for lunch like lean sandwhiches carrots brocclli and brown rice maybe with a little chicken. Drink lots of water and feel good about what you are doing.This is a GOOD change of lifestyle. If you think of this all as a burdon you will go back to your old ways and things will just get worse.
You WILL see results!