fitness question..

[muscle]

Wow. There is some really good advice in this thread. But, there is also a lot of bad advice. When I first responded, I only had a minute. I've been training and around the bodybuilding / powerlifting scene most my life. I cringe when I see bad advice given out.

As mentioned, if you're only doing this with Memorial Day in mind, it's not going to happen. Sorry. It takes consistency in the gym and at the table to make gains.

First thing you need to do is decide on your goal. Is it to get real lean or gain muscle? At 5' 7" and 130lbs, you don't have any muscle to "tone". I would suggest focusing on gaining muscle. Just by cleaning up your diet and starting a consistent training program, you will lose fat. I would also only do cardio for heart health and to increase your appetite, if gaining is your goal.

You don't need supplements. I would suggest a good multi-vitamin though. Protein powder is great post workout or when you can't get in a solid meal. As mentioned, solid food is always better (except post workout).

For great diet and training info, check out bodybuilder John Meadow's website: http://www.mountaindogdiet.com/ . This guy is a genius when it comes to diet and training.

If your serious and can spare $250, I would suggest hiring Pro Bodybuilder Phil Hernon to train you. That $250 buys you a year with him. I guarantee that if you follow his advice, you will get in great shape and gain knowledge you can use for the rest of your life.

Stay away from sites like bodybuilding.com and don't listen to so called studies. Listen to guys who actually live the lifestyle and can show pictures to prove it. I know many guys who NATURALLY went from your size to 200+. They would not have done it if they listened to studies and only ate the protein being recommended today.

 

[revival]

Wow. There is some really good advice in this thread. But, there is also a lot of bad advice. When I first responded, I only had a minute. I've been training and around the bodybuilding / powerlifting scene most my life. I cringe when I see bad advice given out.

As mentioned, if you're only doing this with Memorial Day in mind, it's not going to happen. Sorry. It takes consistency in the gym and at the table to make gains.

First thing you need to do is decide on your goal. Is it to get real lean or gain muscle? At 5' 7" and 130lbs, you don't have any muscle to "tone". I would suggest focusing on gaining muscle. Just by cleaning up your diet and starting a consistent training program, you will lose fat. I would also only do cardio for heart health and to increase your appetite, if gaining is your goal.

You don't need supplements. I would suggest a good multi-vitamin though. Protein powder is great post workout or when you can't get in a solid meal. As mentioned, solid food is always better (except post workout).

For great diet and training info, check out bodybuilder John Meadow's website: http://www.mountaindogdiet.com/ . This guy is a genius when it comes to diet and training.

If your serious and can spare $250, I would suggest hiring Pro Bodybuilder Phil Hernon to train you. That $250 buys you a year with him. I guarantee that if you follow his advice, you will get in great shape and gain knowledge you can use for the rest of your life.

Stay away from sites like bodybuilding.com and don't listen to so called studies. Listen to guys who actually live the lifestyle and can show pictures to prove it. I know many guys who NATURALLY went from your size to 200+. They would not have done it if they listened to studies and only ate the protein being recommended today.

I agree with everything for the most part except the last paragraph. I believe in listening to guys living the lifestyle but pictures dont mean everything. Kids turn to bodybuilding magazines and copy workouts done by professionals because they might want to look like a certain bodybuilder. They have no idea what that professional has done to get at that point.

And you are recommending the OP to not listen to "studies". So you dont belive in science? And dont think the biggest strongest person in the gym has the most knowledge. Just because something worked for someone doesnt mean it will work for someone else. One of the best trainers i know looked like a normal person. Not huge, not really strong. He was by far the smartest person i knew when it came to fitness.

Bottom line is that education, dedication and consistency are the key factors in reaching your fitness goals.

 

[Inglorious]

In the last year I've gone from 125 to 161 with a current body fat of 7.5%. I did it with many, many hours at the gym using a H.I.T. program, with a healthy diet and proper supplements. The last step will only make a difference if you are dedicated to the first two and are doing them properly, otherwise you will just be wasting your money.

 

[muscle]

I agree with everything for the most part except the last paragraph. I believe in listening to guys living the lifestyle but pictures dont mean everything. Kids turn to bodybuilding magazines and copy workouts done by professionals because they might want to look like a certain bodybuilder. They have no idea what that professional has done to get at that point.

Re-read what I wrote. Did I tell him to go buy a M&F and follow one of the pro's articles? No. I said "Listen to guys who actually live the lifestyle and can show pictures to prove it." Meaning, don't listen to keyboard warriors who have no credentials or real experience. Listen to guys who have a proven track record.

And you are recommending the OP to not listen to "studies". So you dont belive in science?

Sure I believe in science. However, I don't believe most studies. Most studies are a joke. One "study" says 1g of protein per pound is enough, where another "study" says a trainee needs 1.5g to grow optimally. Many of these so called studies are flawed. Sometimes done with untrained subjects or just generally fit subjects, etc. Real world results is what I believe in. Additionally, what works for me, may not work for you or the OP.

And dont think the biggest strongest person in the gym has the most knowledge. Just because something worked for someone doesnt mean it will work for someone else. One of the best trainers i know looked like a normal person. Not huge, not really strong. He was by far the smartest person i knew when it came to fitness.

Agreed. But generally the biggest strongest person will know a whole lot more than that normal looking person when it comes to getting from a 500lb squat to a 700lb squat without drugs and when it comes to adding another inch to your biceps or going from 175lbs lean to 225lbs lean. If my goal is to be as large and lean as naturally possible, I'm going to put my trust in someone who walks the walk and puts people up on the stage winning shows rather than a normal looking person that knows a lot about fitness.

Bottom line is that education, dedication and consistency are the key factors in reaching your fitness goals.

Look... We can go back and forth all day on this. I actually think we are on the same page, if not... it is what it is. First thing this kid needs to do is choose his goals and stick to a plan. When a person weights 130-150lbs, unless he has terrible genetics / hormone issues, almost anything will work. It cracks me up when someone goes from 130 to 150lbs or even 150lbs to 170lbs and they think their program is what did it. More than likely anything they did with consistency would have worked. Now when that trainee tries to push past 200lbs, they'll see it isn't so easy anymore.

 

[Perentie]

I usualy stay well away from these threads becouse everyone thinks they know it all and it will eventualy turn in to a flame war but for just this once im stepping in.

I am a certified personal trainer and have been bodybuilding for 12 years now, competed 3 times and placed 3rd 1st and 2nd, would have placed 1st again if not for an injury. I was able to do that becouse i gave it 110%, it was my life and i spent every waking moment thinking about that next meal, the next workout, what body part needs improvment but thats me, thats the life i chose and to be good at it it has to be.

At the age of 16 he should be focosed on school, girls, playing video games and not worriring about when to have his next protein shake and spending his days in the gym.

Now, if he just wants to be healthy and get in shape then he needs to clean up his diet, do cardio 2-3 times a week and do basic workouts at home doing things like push ups, crunches, pull ups etc.

Id say, wait till your 18 to start wait training , establish a reason for it as diet and training needs to be seen as a lifestyle and not just a short term get fit for summer etc

Obviously its your choice kid and at that age most kids do what they want regardless so id say read up on dieting and training, learn propper form and again, diet, dont focose on a quick fix suplement as there arnt any, they are as the name implies, a "supplement " –noun
1. something added to complete a thing, supply a deficiency, or reinforce or extend a whole.


A good no nonsense book that might help would be http://www.amazon.com/Sly-Moves-Proven-Program-Strength/dp/B000EGEYR0

Read, learn, grow.

cheers-

 

[muffywrx]

I think you ment to say "ACSM". And if I remember correctly they recommend 1.2-1.8. But we are on the same page.

Yes, typo, thanks! 1.8 is correct for high-end, but have seen many research studies done that have no proven any benefit over 1.2 ... ones that weren't endorsed or sponsored... Either way 1.8 is still a good amount in my eyes, just those guys that go way over that and ruin their liver...

Page 3 has lots of good advice ... props.

 

[BigO6687]

I usualy stay well away from these threads becouse everyone thinks they know it all and it will eventualy turn in to a flame war but for just this once im stepping in.

I am a certified personal trainer and have been bodybuilding for 12 years now, competed 3 times and placed 3rd 1st and 2nd, would have placed 1st again if not for an injury. I was able to do that becouse i gave it 110%, it was my life and i spent every waking moment thinking about that next meal, the next workout, what body part needs improvment but thats me, thats the life i chose and to be good at it it has to be.

At the age of 16 he should be focosed on school, girls, playing video games and not worriring about when to have his next protein shake and spending his days in the gym.

Now, if he just wants to be healthy and get in shape then he needs to clean up his diet, do cardio 2-3 times a week and do basic workouts at home doing things like push ups, crunches, pull ups etc.

Id say, wait till your 18 to start wait training , establish a reason for it as diet and training needs to be seen as a lifestyle and not just a short term get fit for summer etc

Obviously its your choice kid and at that age most kids do what they want regardless so id say read up on dieting and training, learn propper form and again, diet, dont focose on a quick fix suplement as there arnt any, they are as the name implies, a "supplement " –noun
1. something added to complete a thing, supply a deficiency, or reinforce or extend a whole.


A good no nonsense book that might help would be http://www.amazon.com/Sly-Moves-Proven-Program-Strength/dp/B000EGEYR0

Read, learn, grow.

cheers-

Sorry that I didn't reply to everyone, but I just wanna make something clear, I don't want to be a bodybuilder, I want to be what I consider "buff" for a teenager, a bodybuilder in my eyes is more like "enormous".

And about the girls part... Why do you think I wanna do this?

 

[BigO6687]

By the way.. Before and after diet:
BEFORE:
Mon-Fri
no breakfast, sometimes a shake with bananas, strawberries, peanut butter and a packet of carnation breakfast essentials powder thing

Nutrition (break between 3rd and 4th period): a bag of gardettos and/or corn nuts

Lunch: bologna sandwich w/ lettuce, tomatoes, pickles, onions, mustard and w.e else my mom decides to put
small bag of lays barbecue chips
capri sun

Dinner: depends what my mom makes

Fri after school: something out with friends, usually in n out, jersey mikes, cpk, etc.

Weekends are always different

NOW:
Mon-Fri
Breakfast: 1 hard boiled egg. or nonfat Cottage cheese on toast with strawberries (don't have any rasberries or blackberries :/ )
A homemade smoothie/shake the size of one of those red solo cups with banana, strawberry, milk, peanut butter, 2 scoops whey.

Nutrition: a mix of either carrots, cucumbers, bean sprouts, or fruits

Lunch: salami sandwich with all that stuff, fruits instead of chips, capri sun

Dinner, friday afterschool, and weekends are the same, just no chips, chocolate, or other crappy foods