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2004/11/10, 10:52 PM
Hi, I'm a 17 year old male 5'11, 175 pounds. My ultimate goal is to get toned, to get rid of the fat above my muscle. Also, I want to train myself to run longer distances( I can only run about 2 miles now).
My program is:
Monday: Upper Body
Tuesday: Running on Treadmill / Abs
Wednesday:: Legs
Thursay: Running on Treadmill / Abs
Friday:Upper Body
Saturday: Basketball
Sunday:Rest
I do all the workouts on my Crossbow(Similar to a bowflex.
Could anybody suggest what excercises I should do on my upperbody and lower body days?
Also, should I be taking mega men vitamins in the morning? I currently also take half a serving MHP up your Mass shakes after every workout. Is that good?
Thanks
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2004/11/11, 02:48 AM
Hey there Voton.You should split your training up more instead of doing your entire upper body in one workout you should split it up more.
Monday-chest/biceps/abs
Tue-cardio
Wed.-shoulders/Triceps/abs
Thur.-Cardio
Fri.-Back/legs/abs
Sat.-Cardio
Sun.-off
Thats just an example, try signing up for a program here on FT, they'll set your program up for you on however many days a week you want to weight train. As for post workout you should always take a protein shake, do a search at the bottom of the page on "Insuline Spiking" or "post work out shakes", you'll get more detailed info there.
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2004/11/11, 09:25 PM
I use GNC mega men vitamins as well - I take one in the morning and one sometime after lunch, mostly because vitamin c isn't fat soluble.
Whatever workout routine you go with, make sure you're feeding yourself right. A caloric defecit is necessary to lose fat, which is what you probably want to focus on now since that will produce a 'toned' look. But being that active at 17 years old, you can probably get good results with 2000 proper calories a day.
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2004/11/12, 03:47 AM
You cannot just throw out a magic number and that be exactly what you need to eat we can only give you an idea , at your size and age and activity 2000 calories is way too low and will cause muscle loss as well fat loss more muscle i would think. then once you stop loosing weight in 2-3 weeks your going to have to cut more which would be below 2000 calories which is ludicrous at your age and size. I plugged your weight into a program that was posted on here and for you to loose 1 pound a week which is the smartest way to go about it without loosing that much muscle you would have to take in 2850 calories this is just a guestimate and should only be used as a guidline i've found myslef that this program is usually correct give or take 300 calories. The proper thing to do is weigh yourself continuously for 2 weeks on that same day same time and get a bases for where your caloric maintenance is trying to eat the same amount of calories for this 2 week period then once you have found your caloric maintenance period you want to drop 250 calories from your diet and watch the scale and continue dropping until you see the scale drop 1 pound per week, that is the right way to go about it. Also don't forget to fill you profile out. Good Luck
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2004/11/13, 02:22 AM
Assuming average bodyfat, his BMR is 1905 Harris-Benedict Formula, and 2233 Schofield formula. Granted he didn't post his bf%, but I'd wager his actual bf is probably higher and his bmr lower. Take the average of the two, multiply by 1.5 (for pretty active, which may be a tad high since he can't run more than two miles at a time) and you get about 3100. Subtract 1000 calories/day and you get 2100 calories/day intake that will yield two pounds of weight loss per week.
In my experience, muscle loss has more to do with failing to eat consistently and not taking in enough protein, especially pre and post-workout, rather than losing more than one pound a week.
I agree that you can't throw a magic number out there, but I don't see someone who doesn't have much LBM having a maintenance level of 3500 calories/day.
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2004/11/13, 05:51 PM
Sorry dead i still stand by that 2000 calories is way to low for a male his age size and activity level. BMR is not accurate and is out dated. I am considered grossly over weight when in fact i am not. I don't care how much protein you take in without the right amount of calories you're not going to be able to support the muscle that is there, the more muscle you have the more calories you burn and the younger you are the faster your metabolism is but high protein intake during a cut is vital to saving muscle. Slower you loose weight the better the chances are that it is fat considering your diet is right and your more likely to keep that fat off., your formula is too general and does not account enough factor's such as his age or activity you are just making assumptions I still stand by figuring out for himself what his maintenance level is then subtract from there.. But as you send we don't know his LBM but from his height and weight it does not seem as though he his over weight. Where are you getting 3500 calories for maintanance?
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2004/11/13, 09:18 PM
theres no equation period on how much to eat. Everyones metabloic rate is different, everyone reacts differently to fats, proteins and carbs.
HAy man, write down what you eat for a week, calories wise for a day, average it over the 7 days. IF you didn't gain weight( good weight) then up it 200 or 300 and see if that works. Its not that hard .
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/11/14, 12:56 AM
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Quoting from bigandrew:
theres no equation period on how much to eat. Everyones metabloic rate is different, everyone reacts differently to fats, proteins and carbs.
HAy man, write down what you eat for a week, calories wise for a day, average it over the 7 days. IF you didn't gain weight( good weight) then up it 200 or 300 and see if that works. Its not that hard .
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Agreed like i said that is the best way to do it. No sense in arguing when we could both be wrong.
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2004/11/14, 12:23 PM
You're absolutely right that no formula can 100% accurately predict an individual's metabolism. But both formulas I used take into account gender, age, bf%, and activity levels. Are they perfect? No. But they're a pretty good starting point, especially if you don't know where to begin.
Like BA said, you have to monitor your diet over a period of time and track any weight changes to figure out exactly what your BMR and daily caloric expenditure is. The only problem with this is that it can take a month to get a solid answer. Variables like water retention, undigested food in the gut, inaccurate scales, etc. can throw it off. Let's say you're eating 400 calories under maintenance - that's 2800 a week. If your scale goes pound by pound, you may not even see a difference in weight after a week, but you're already at a significant caloric defecit.
I guess I'm just very anal retentive about stuff like this - I like to be able to quantify just about everything into formulas and predictable results. I'm the type that monitors his macros into the tenths of a percent, heh.
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2004/11/14, 07:52 PM
thats why bodybuilder are usually in there 30s and 40s before they win, it takes that long to learn about what their bodies need and how fast their "system is"
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/11/14, 07:55 PM
also all diets should start out with your body weight in grams in protein, or a lil more(1.2 per lb.) that will at least minimize muscle loose while you figure things out.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/11/14, 08:09 PM
Can anybody suggest a way to check my body fat? Also, has anybody heard anything about up your mass?
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2004/11/14, 08:11 PM
you can go to mybody comp .com or on here they have a caculator.........nto that accurate but it give you a rough area range.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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