Bud, you're 16. Don't eat junk food. Don't do much cardio. Lift weights 4 days a week (you're not done growing, so resting is key). On days off, eat eat eat. But eat clean.. Chicken, turkey, lean beef, sweet potatoes, salad, brown rice, EGGS etc etc etc. Visit Bodybuilding.com and read a bunch.
fitness question..
- Thread starter BigO6687
- Start date
There is nothing wrong with doing cardio. Then again, at his weight, he really doesn't need it ...
muffywrx;5135068; said:
Amount of protein required depends of individual goals. And supplements like protein powder should not replace real foods. Protein powders can be benefical but taken just because he is lacking it. It should always be "in addition to" real food.
muffywrx;5135095; said:
You are completely right. Cardio is great, depending on your goal. At his age/weight, he should easily be able to keep his heart rate up during a weight workout, thus burning a great number of calories while building muscle. Cardio won't make you stronger or gain much muscle.
Revival is spot on. You don't need to worry about which protein you are taking and which supplements. There isn't a magical protein powder out there that is going all of the sudden make you all diesel. You need to concentrate on your diet and eating healthy BALANCED meals. When I first started working out, all I ate was protein. I thought that was the answer to me bulking up. I wasn't seeing any gains, so I made an appointment with a trainer. We broke down my diet and found out I was consuming more than 350 grams of protein a day. With ZERO GAINS. That guy set me straight and got me eating balanced meals (cut my protein intake in almost half) and the gains came. I went from 157 to 175 with single digit body fat. Your body needs a balanced level of protein, carbs, and fats for optimal performance.
There is no magic potion (besides the juice haha), no easy way out. It's a lifestyle change just like revival said. Research, eat right, and WORK YOUR ASS OFF. It doesn't cone easy.
There is no magic potion (besides the juice haha), no easy way out. It's a lifestyle change just like revival said. Research, eat right, and WORK YOUR ASS OFF. It doesn't cone easy.
revival;5135106; said:
My point is that there are no known benefits ABOVE 1.2g protein/kg body weight. At that point, it is wasted. This is referenced from ASCM research/guidelines.
The rest of what you said is essentially what I said/meant, so thanks for clarifying.
all i gotta say is, stay active, lift weights and excercise
at your age, your motabolism should still be high
just continue your workout routines 3-5 days a week and you should see results
at your age, your motabolism should still be high
just continue your workout routines 3-5 days a week and you should see results
muffywrx;5135162; said:
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.
just know this there is no such thing as lean muscle mass and fat muscle mass all muscle mass is lean. humans are not like cattle, we do not have marbled muscle. u should pic one or the other first. either bulk up then get cut or get cut bulk up and get cut again. personally i would say put on the muscle first cause as u build muscle u will naturally burn more calories per day. plus the more muscle u have the more u can cheat or look good with higher fat content.
as far as diet get rid of all drinks but water, that will help a bunch, cut out fried foods, and limit sweets as much as possible. other than that just eat what u want. i would say space ur eating into 5-6 meals so that ur body will be more efficient with digestion and the more protein u eat the more veggies (a variety not the same veggie) u need to eat. u are young so other than this dietary changes are not needed and u have more room for error but try to keep to this. keep this diet for weight gain a fat loss
for weight gain lift heavy weights 3-5 reps with a spotter u need to bearly be able to lift the last rep or need the spotters help. make sure u do legs because those will help with a muscle spurt in your entire body as long as the other parts are getting their workout. u want to be adding weight or increasing the rep number every few lifts resting the body is important also. if u hit 7-8 reps add wieght for sure. don't run during weight gain.
for fat loss keep doing weights to maintain the muscle just keep doing the last set of weights u did before u decided to lose fat but do it once a week other than that amp up the running.
as far as diet get rid of all drinks but water, that will help a bunch, cut out fried foods, and limit sweets as much as possible. other than that just eat what u want. i would say space ur eating into 5-6 meals so that ur body will be more efficient with digestion and the more protein u eat the more veggies (a variety not the same veggie) u need to eat. u are young so other than this dietary changes are not needed and u have more room for error but try to keep to this. keep this diet for weight gain a fat loss
for weight gain lift heavy weights 3-5 reps with a spotter u need to bearly be able to lift the last rep or need the spotters help. make sure u do legs because those will help with a muscle spurt in your entire body as long as the other parts are getting their workout. u want to be adding weight or increasing the rep number every few lifts resting the body is important also. if u hit 7-8 reps add wieght for sure. don't run during weight gain.
for fat loss keep doing weights to maintain the muscle just keep doing the last set of weights u did before u decided to lose fat but do it once a week other than that amp up the running.
