wow.. i want to start weights but im 13. almost 14. i already had a growth spurt and im 5' 8'' . i want to do fat loss / make my muscles lean. i plan on drinking protein shakes cuz theres no bad effects. but the weights.. i dunno if i should or not cuz i have 5 more years? of growing? so i dunn. but i do want to get leaner . LEANNN LEAN LEAN !. LEANNENEEER . lol . k . i want to have a long lean body . yup. any advice? thanks. and about the 5 meals thing. i dunno how i can eat in between schools? wake at 6 about. eat at 6 - 6: 15. get to school at 7 30. break is at 10; 15. break is at 12 ; 30. then school ends at 3 . get home at 5 . and yeah thats all . how should i fit it in? and what type of foods sohuld i eat? examples of sandwiches plz? thanks
weights
- Thread starter larkcmieh13
- Start date
by the way. im kind of bulky. muscle n fat
To be honest I really dont think it would be healthy for u to do that.
But exersise is always good.
Check out some other parts of the forum and im sure some1 will help you find exersise or sports u'll enjoy. You dont need to weight train to look good or get fit and strong. Plus if you start sports now and get fit it will be much easyer for you to enjoy your weights in a few years time.
But exersise is always good.
Check out some other parts of the forum and im sure some1 will help you find exersise or sports u'll enjoy. You dont need to weight train to look good or get fit and strong. Plus if you start sports now and get fit it will be much easyer for you to enjoy your weights in a few years time.
it's just fine for him to start weight lifting, people keep saying that for no good reason supplying no evidence of anykind, yet kids have of his age that start lifting are numerous and healthy and it has been done throughout history. well read this, it should be usefull.
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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. by.phaledax
------
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. by.phaledax
after i get a little more feedback. ill decide whether or not. but then just a quetsion or thought : would they try to test weights on children? like choose a random child and test if there growth gets stunted or not. i dont think they would risk it 
. dunno thou gh
. dunno thou gh
Hoss
1
when i asked my doc(when i was younger, about 7 years ago, i was 13) if i could start lifting, he said if i was happy with my height as is, then go for it. he scared me off for about a year, and then i started any way, i was almost 15, about a month away. but lifting didn't do much for me until i was ~16 and then i went from an ecto to whatever the hell i am now lol (meso?)... anyways that's a personal experience, people will debate over what age to start working out until science proves one way or the other.
lol scared you away? a big man like you ? HAHAHHA i find that funny . go up to him and go HAHAHAH. . just an idea. so did you STOP growing? how hard did you workout
. go up to him and go HAHAHAH. . just an idea. so did you STOP growing? how hard did you workoutoh and how tall were you at 13
Hoss
1
when i started working out i was only around 5'6 or 5'7.. and i am currently just about 5'10 5'11.. not to bad, kinda short but o well.. personally i think i waited long enough and would have stopped @ 5'11 anyway. but in my personal opinion, start lifting @ 15, just to make sure
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im 5' 8'' though
who thinks i can start? almost 14