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2004/01/08, 05:28 PM
Hi! I have recently started working out with a group of guys and a weightlifing coach (he's actually a friends dad, but he seems to know wat hes doing).
I am short, puny, and very seriously look 4 years younger than I really am (most ppl don't believe I am a high school senior). But I am not all bone. I have some fat on my midsection and love handles that i'd really like to get rid of, and some unnecessary fat on my chest (boobs). Other than that, I am pretty scrawny.
Senior class trip is coming up in the end of March, and we're going on a cruise to the Bahamas. I'd really like to be able to take off my shirt with confidence by then, so I was wondering if you guys could help me out a bit.
Is it possible to trim and tone myself while still adding the muscle mass I need and desire? I've read that I need to eat six small meals a day, but that's kind of unrealistic considering i'm in school for 7 hours. Could someone help me outline a specific diet to accomplish this daunting task?
117 lbs.
5' 7"
Light to moderate activity level
dont know about my metabolism
I've already started eating high protein and carb/less fat meals, and I've asked my mom to help me with this diet. I've bought a big jar of 100% Whey protein powder that I occasionally drink after a workout.
Any tips at all would be greatly appreciated.
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2004/01/08, 05:36 PM
Reply, you sound like me just a few years back. I still have the belly, though. You are definately going to have to consume more calories to gain weight. You might consider drinking a weight gainer supplement. Continue weight training and cardio. You shouldn't have any problems toning, since you are thin. The exercise will help you get rid of the fat. Yes, six meals a day is recommended. I seem to only handle five. Use milk with your shakes(this will add calories and protein). You can also add fruit and wheat germ for more calories. Stay away from processed sugars and and prepackaged meals. Remember to drink lots of water, as well.
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It's not what we eat or drink occasionally, but what we consume on a daily basis that determines our ongoing level o health.
formerfatguy.com
Not sure of author
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2004/01/09, 11:01 AM
ngowder, use the whey after every workout. Work as hard as you can with the weights. Don't forger the abs. Above all eat eat eat. Eat s good clean meals per day. Go to the nutrition board and look up BB1's post called bodybuilders grocery list and eat whats on the list. EAT EAT EAT!!!!Workout and then eat again.
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Living well is the best revenge.
Charlie
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2004/01/09, 11:07 AM
Go to bed, rest, recuperate, get up and....eat. Start all over again. Oh, and don't forget to....eat. Get the picture.
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2004/01/09, 11:08 AM
six meals per day, sorry
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Living well is the best revenge.
Charlie
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2004/01/09, 09:09 PM
well i dont eat beef either, except when I eat hamburgers etc. at school. Its kind of a religious thing, and my family doesnt cook beef. I eat chicken and turkey though.
Speaking of school, should I eat the meals at school? They're pretty greasy, and I'm not sure if that should be a part of my diet.
I hear alot of talk about drinking lots of water...I know water is healthy, but exactly what are the benefits of so much h20, and do i need it?
How long should I work out? The guy that helps me out does a workout where I start with the most weight i can do (bench, curls, etc.) and go until fatigue, then he drops the weight immediately and I keep going. Is this a good way of working out? He said that Lee Haney (or however you spell it) does that workout, and it also is a very quick workout but makes you tired FAST. I'm in and out of the gym in 30-45 mins. What do you all think?
Thanx for the replies, really helpful.
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2004/01/09, 09:19 PM
Water is needed to eliminate waste for the body. 75% of your body is composed of water. Your muscles will not function properly without it. And, you risk dehydration when you do not drink enough.
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It's not what we eat or drink occasionally, but what we consume on a daily basis that determines our ongoing level o health.
formerfatguy.com
Not sure of author
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2004/01/10, 03:26 PM
water is very important.........every metabolic activity is cared out with water, not coke not juice but water...........every animal on th eplanet drinks water except us, gee there must be somthing to it????...........school food i don't think is that bad......the school is very paticular on what they serve nutretionallly, my school did anyways...........what i walways did was bring a lil jug with some whey proetien in it, with my creatine and got 2 or 3 lil things of 2% milk put it in there, mix it up, buy maybe some friet or a what whatever veggie they was serving and ate that................also somthing i have foundout, after u work out drink ur proetin shake mixed with water, its not the best tasting stuff in the world but it works better, casin( milk proetin) takes a whiel to digest, usually abotu an hour, will after u work out u don't have an hour u need the protein right then and there, water has zero calories, zero suger, and is absorbed by the body very quickly it will be in ur system within 15mins.........so try that and see how things go..................if not u can always take ur lunch
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---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
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2004/01/10, 03:38 PM
You say your short but im only 5'5 5'6 w/ shoes :(
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2004/01/10, 03:39 PM
There is no "magic bullit workout. Workouts should vary in intensity and weight periodically to keep your muscles guessing.
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Living well is the best revenge.
Charlie
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2004/01/10, 03:40 PM
My school always served a lot of fatty foods. Try to choose foods that are not fried and greasy. Stay away from french fries.
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It's not what we eat or drink occasionally, but what we consume on a daily basis that determines our ongoing level o health.
formerfatguy.com
Not sure of author
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2004/01/10, 07:38 PM
i hate fast foood sooooooo much..my cousin eats mcdonalds 3 times a day and (hate ta say it) but shes huge...
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2004/01/10, 07:42 PM
i hate fast foood sooooooo much..my cousin eats mcdonalds 3 times a day and (hate ta say it) but shes huge...
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2004/01/10, 07:57 PM
I don't like eating fast that much myself, either. I prefer a nice a home cooked meal. It is so cold today taht I wish someone cook send me a pot of stew. Oh welll, maybe in a months time I can enjoy a home cooked meal again.
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It's not what we eat or drink occasionally, but what we consume on a daily basis that determines our ongoing level o health.
formerfatguy.com
Not sure of author
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2004/01/10, 08:59 PM
Hey ngowdar, I am also a highschool student and I pack my lunch...our school's food is really greasy and unhealthy so I pack a lunch everyday. My lunch usually contains 2 cans of drained tunafish in spring water(I started eating it with mayonnaise but have since cut that out), 6 oz of lowfat cottage cheese, and some type of fruit. I have also talked to my teachers and convinced most of them to let me have a water bottle during class..I dont know if your teachers would allow it but it might be worth askin.
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"Without Pains, there come no Gains" -Benjamin Franklin
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2004/01/10, 09:07 PM
Sorry to double up on posts...but here is the diet that I follow during the week:
6:15- 6 egg whites and a piece of fruit
10:00- protein bar (sometimes maybe a piece of fruit too)-I do this during a break that we have between 2nd and 3rd period.
12:15- 2 cans tuna fish, cottage cheese, and fruit
2:45- 100% Whey protein shake along with 5 gms creatine monohydrate taken with water(postworkout)
6:00- either grilled chicken or pork along with rice and a vegetable(usually carrots or lima beans)
before bed- 100% Whey protein shake taken with 2% milk
This diet helped me to gain almost 35 pounds of muscle last year over about 11 months(it was also my first year lifting) Hope this helps man! GOOD LUCK!!!
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"Without Pains, there come no Gains" -Benjamin Franklin
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2004/01/21, 05:39 PM
wow dude...thanx for the sample diet plan. I'm sure this will help. While I am concerned with building long term muscle mass, i'd really like to lose some fat before march 31st. Is this even a realistic goal?
Im not going to stop working out if its not possible to reach this goal, but it would motivate me all the more if it is.
dhurt55, you look pretty good, but how did you look when you started out? I dont have muscle, and i have a little fat. So I guess thats unhealthy...
Weight: 124
Waist: 32
Currently I can bench 80 lbs. I can squat about 80 as well. I'm afraid I might have gynecomastia or something, so I'm desperately trying to fill out my chest to cover it up. I want to be able to take off my shirt by senior cruise at the very end of March.
About protein:
Currently I eat as much chicken and eggs as I can, and after a workout I drink two scoops of 100% whey in 2% Milk (40g plus milk protein). I drink a 20g shake at night before bed. I think I should be having around 110-120g of protein daily, but I dunno if the eggs and chicken can account for the other 50g. Any suggestions?
Thanx so much for the posts, they're real motivation boosters.
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2004/01/21, 11:42 PM
i seem to hear creatine mentioned alot...
but i'd like to ask u guys about it first. I am still growing (or at least i hope...otherwise i'll have this baby face forever! lol), and I'm wary of anything that might impede me physically. I know that protein is completely safe, with no adverse side effects, and i take it. I'm not a fan of using risky methods to get big, and I'd like to keep things natural without synthetic crap. But both protein and creatine seem completely harmless and ubiquitous!
I've done some homework on creatine, and it seems to be safe while offering astounding results. It claims to significantly increase lean muscle mass in just 2 weeks of use! So my question is, is creatine safe for me? Should I use it? If so, how much and when to take it?
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2004/01/22, 01:46 PM
Does creatine increase strengh also or only size?
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USC #1, USC #1, USC #1 HOME TOWN SCHOOL #1 BABY YEA, LSU AND OSU ARE #2, AND 3.
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2004/01/22, 04:51 PM
..i started taking creatine in 11th grade... it didn't affect my height and i'/m about 6'1" which is abotu how tall i should be my mom is 5'7 and dad 6'1
creatin does not " build muscle" its called a volumizer and it gives u the abilty through work out to eventually gain muscle by engery i'll explain what i knwo to my under standing........ when creatin eneters ur muscle cells, it makes those cells hold more water( makes the muscle cell bigger) which makes u look bigger, this is not added muscle but water, which is good since water flushes away latic acid, and other bad things, and also gets stufff to the muscles caus eur body needs it anyways. the other way it helps is it helps ur muscles in the engery department, creatine is a form of quick engery production lasts for 5 to 6 secs (the (uscle contractions) the creatine helps in musclualer endurance( muscle can contract at full force for a longer duration) so instead of pooping out at 5 reps of 225 u might be able to get 6 or 6 1/2.............it don't give u muscle mass it gives u the "tools" to achive muscle mass, its not a miracle muscle builder lol
by the way u consume creatin every day, its in meat.....however to get a supplemental does of 5grams a day.......u'd have to eat abotu 5 lbs of meat......expensive and insane lol
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---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
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2004/01/22, 05:51 PM
well thats the thing...i think im still in the process of puberty. I've grown from 5'4" last year to 5'7" in a few months, and im afraid of heavy weights, supplements, etc. simply because i dont want to stunt any potential growth i still might have.
i dont do excercises heavy on the spine because i have this theory that if i compress my spine by doing heavy weights it might stunt my growth. A silly theory but im insecure nevertheless.
So really I am wondering whether creatine would be safe for me as I am still maturing. Also, i read somewhere that taking more protein that your bodily demand can lead to fat buildup, something which i DEFINITELY dont want. Im taking around 60-80g of protein a day, is this okay?
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