Physical & Mental health

[BluesChick 1,260]

Age:16 (soon)

Heght: 5'8 ish

weight:178lbs

BMI:27.4

Objective: its to get the abs and be comfortable taking shirt off as the above^poster said. Not really trying to gain muscles on top of muscles, but to be cut and slim. I have a feeling my body lay-out is pretty stocky although my dad was tall and thin guess its too early to tell. try and Get body fat% of 4%. and be 150lbs all muscles by June. but weight is not my primary concern,, becasue we all know muscle weighs more than fat sooo in reality i dont really have weight target.

The month of December im doing it on my own. Mondays and Thurdays no time to workout due to work right after school but Tues, Wednsesday and Friday is all Home Dumbbell workouts & ABs. On Saturday and Sunday go running two days in a row and one of those days i do another dumbell workout. The problem with me is i miss a day and suddenly that adds to 1,2,3,4 and then its fuck this shit i'll start next season. But its finally hit me hard i gotta improve body because this face can't do all the work. Not trying to starve myself just eating right and all should be good. Only thing im cutting down on is carbohydrates and eating plenty of greens and proteins.

Im hoping to buy p90x in january on my B-Day and hopefully by April have those ABs. hahaha

Anthony,

When cutting out your carbohydrates make sure you aren't sacrificing your fibre. Most Americans don't get enough fibre as it is but you'll need to make sure you choose your veggies to make up for the ones you'll lose in the carbs.

Have you tried box fit? It's the exercise fitness behind boxing, it's a great total body workout and good for toning.

[Blue-in-me-Veins 4,067]

Anthony,

When cutting out your carbohydrates make sure you aren't sacrificing your fibre. Most Americans don't get enough fibre as it is but you'll need to make sure you choose your veggies to make up for the ones you'll lose in the carbs.

Have you tried box fit? It's the exercise fitness behind boxing, it's a great total body workout and good for toning.

i usually eat those Fiber 1 bars which do the job for me. But tbh i never heard of Box Fit, but i'll look into it...the only thing i can think of that may resemble it is this fitness center on the boulevard near where i live and it seems pretty legit and being that its walking distance won't have to bother the Ma or Pa for rides there.

Trying to find the motivation to run on the weekend has to be the toughest ask i've faced yet. HAHA.

[SinineUltra 1,170]

Age:16 (soon)

Heght: 5'8 ish

weight:178lbs

BMI:27.4

Objective: its to get the abs and be comfortable taking shirt off as the above^poster said. Not really trying to gain muscles on top of muscles, but to be cut and slim. I have a feeling my body lay-out is pretty stocky although my dad was tall and thin guess its too early to tell. try and Get body fat% of 4%. and be 150lbs all muscles by June. but weight is not my primary concern,, becasue we all know muscle weighs more than fat sooo in reality i dont really have weight target.

The month of December im doing it on my own. Mondays and Thurdays no time to workout due to work right after school but Tues, Wednsesday and Friday is all Home Dumbbell workouts & ABs. On Saturday and Sunday go running two days in a row and one of those days i do another dumbell workout. The problem with me is i miss a day and suddenly that adds to 1,2,3,4 and then its fuck this shit i'll start next season. But its finally hit me hard i gotta improve body because this face can't do all the work. Not trying to starve myself just eating right and all should be good. Only thing im cutting down on is carbohydrates and eating plenty of greens and proteins.

Im hoping to buy p90x in january on my B-Day and hopefully by April have those ABs. hahaha

Hey mate, great post.. mind me for commenting on a few things: you're still young and your body is in his prime growing phase.. don't over do it - will be more harm than anything.. if you have never worked out before (as in strength training) start with exercises than involve your own body-weight.. you can add in a few dumbbell sets, but it isn't going to affect you as much as simple push-ups / pull ups / crunches. As you said - you'll train December on your own and the best thing is to get your body ready for it. Take a look at 100 push up / 100 pull up / 100 crunches series on google.. great way to start out. Remember - form is everything. You'll buy P90X? There are easier ways.. hint hint.

It's great that you're mentioning running, because strength training will somewhat increase your blood-pressure and doing cardio will keep it in check and improve your stamina and cardiovascular health in general. P90X is a very hard training routine for a beginner so please don't over do it mate.. I managed to raise my blood pressure to a state where it was 150 / 80.. now its back to 130/80, which is ok but still high for my age.. mind yours.

The point of this long post is to warn you that change won't come overnight and set mini goals for yourself. If you don't pay enough attention to your training regime, excercises, REST - you can potentially harm yourself. ( Pull your back for the rest of your life, seriously damage your heart with high blood pressure, which will haunt you in the future, when you will be forced to pop beta blockers like Skittles just to keep your heart running at normal state. If you happen to miss a training day , no biggie, but whatever you do - don't try to compensate it by doing 2x training in the same day.. doesn't work like that. CONSISTENCY is the key.

Perhaps the most important thing.. do this for the right reasons and for god sake.. have some respect for women like above posters have mentioned! Regarding your aim for 4% body fat - not realistic. Models and bodybuilders reach that low body fat percentage for a very short period of time (e.g for the show or photoshoot), but never will they be able to maintain it. We are talking about your body's essential fat reserves - you'll be a walking mummy, looking unnatural and alien-like. Mind you.. your parents will most probably need to answer a few questions to certain authorities about starvation. Take the last part as humor, mate.

Regarding supplements... if you get enough from your daily food intake - don't take any, but if you can't get enough from your diet- take supplements. Take as much as you need as less as necessary.. as BluesChick mentioned.. they are harmful to your kidneys if your body doesn't actually need them - making your kidneys work harder to ultra-filtrate it along with water etc.. so end result will be expensive piss and excessive strain on your vital organs.

Rome was not built in a day and neither was your body.. invest some time into reading about training and you'll win more out of this whole thing.

Best of luck,

SinineUltra

[Blue-in-me-Veins 4,067]

@SinineUltra, thanks for the advice,, you know, i just realized it was a typo because i swore i wrote 10% didnt mean 4% i'll change that. also im not touching any supplements, thats just OD for people my age. The only thing i've started doing is um taking a shake but other than that im not taking any supplement things. Thanks for the advice bro, and also my gym coach at school mentioned that i shouldn't over-due it and try and make up a days work by doing 2x the workload,, guess great minds think alike hahaha. I'll keep everything you said in mind mate.

[Leif 6,006]

L-TYROSINE

This shit is the greatest shit I've ever used.

[OneMoSalah 8,785]

Not been to the gym in like a week and a half. Need to finally go again....... a week and a half doesn't seem like much but it feels a lot worse haha.

[SinineUltra 1,170]

Not been to the gym in like a week and a half. Need to finally go again....... a week and a half doesn't seem like much but it feels a lot worse haha.

I've read a theory that if you skip a training session it counts as backtracking your progress by 2 weeks. Not sure if it's true but thought I'd throw it out there

[OneMoSalah 8,785]

I've read a theory that if you skip a training session it counts as backtracking your progress by 2 weeks. Not sure if it's true but thought I'd throw it out there

I've heard that too, unsure whether to believe it or not though haha.

[Leif 6,006]

Getting this from my doctor to see how it effects me. Scared.

http://www.youtube.com/watch?v=PAKS0aVhGto

[Rmpr 8,977]

^^^

I bet that if they had given him a fake pill, he would would still improve 90% of what the actual pill made him do.

[Spike 12,049]

^^^

I bet that if they had given him a fake pill, he would would still improve 90% of what the actual pill me him do.

The last part of your statement is syntax train wreck.

I put my body through some punishment. Some people are physical and mentaly fit; I'm piss fit.

I need to start cario again, I'm not too fussed with body image or even muscle mass and strength. I'm more concerned about my health of all my internal organs, the heart and lungs to be precise. I'm grandfather had heart disease and in the end it gave him and epileptic fit that ended his life. Traumatised me that day did.

[Rmpr 8,977]

The last part of your statement is syntax train wreck.

I put my body through some punishment. Some people are physical and mentaly fit; I'm piss fit.

I need to start cario again, I'm not too fussed with body image or even muscle mass and strength. I'm more concerned about my health of all my internal organs, the heart and lungs to be precise. I'm grandfather had heart disease and in the end it gave him and epileptic fit that ended his life. Traumatised me that day did.

LOL

It was "made him do", but I accidentally wrote "me him do"...

I am not too bothered as well (hence I dont go to the gym), but I wouldnt like to be at either end of the chart. I would also not take a "brain viagra" just to "live brighter days", like the doctor said: "why risk your life when you can get more sleep..."

Ok, maybe on my finals exam's week, but I would need to be very desperate!

P.S.: I am sorry about your grandfather.

[Azpinator 2,325]

L-TYROSINE

This shit is the greatest shit I've ever used.

I'm only taking multivitamins, is it bad to continue like this?

[BluesChick 1,260]

I'm only taking multivitamins, is it bad to continue like this?

No, that is fine. You don't need supplements. I am not a fan of protein powders and the like (the guys have heard my complaints). If you eat a diet that has a variety of foods then you should be to obtain all of your vitamins. Most people eat a varied enough diet either because we don't like something or because we are to hurried and grab what is convenient.

How are all your diet/exercise programs coming along?

[Azpinator 2,325]

No, that is fine. You don't need supplements. I am not a fan of protein powders and the like (the guys have heard my complaints). If you eat a diet that has a variety of foods then you should be to obtain all of your vitamins. Most people eat a varied enough diet either because we don't like something or because we are to hurried and grab what is convenient.

How are all your diet/exercise programs coming along?

Good to know, thanks. It's just because some of my friends told me that I won't gain more than 3lb per month if I don't take protein powder.

I've been exercising for 2 months now, 5 days a week. I'm not following a certain diet though. I try to eat as much protein/carbs as I can. 5 or 4 medium-sized meals a day (which include fruits and vegetables) and I rarely eat the bad stuff like fried food.

[SinineUltra 1,170]

Good to know, thanks. It's just because some of my friends told me that I won't gain more than 3lb per month if I don't take protein powder.

I've been exercising for 2 months now, 5 days a week. I'm not following a certain diet though. I try to eat as much protein/carbs as I can. 5 or 4 medium-sized meals a day (which include fruits and vegetables) and I rarely eat the bad stuff like fried food.

Hello,

You gain weight when your calories intake is in surplus to the energy going out.. simple enough. Now when we talk about gains.. im assuming you mean MUSCLE mass and not mass gain in fat etc.. Healthy pure mass gain due to clean bulk(aka muscle and minimum amount of fat) is about 18-20 lbs a YEAR.. so don't tempt yourself with gaining bucketloads of weight, thinking it's all muscle, bcs it's not.

A good reference to protein and its absorption:

You really don't need 40, or 30, or probably even 20g of protein per meal to keep your protein synthesis humming along. Any protein that your body can't use for growth will be shuttled into a process where it is broken down (de-aminated: meaning the nitrogen is removed from the molecule and it becomes a carbon skeleton) to be used in energy pathways.

Now, there are benefits for eating extra protein (in my opinion) when dieting, mainly that it helps to suppress appetite.

But the bottom line to the question is...

A. Your body can digest and absorb almost all of the protein you eat without problem.

B. Your muscles can only do so much with protein...the muscle growth process is RARELY, if ever limited by the amount of protein we consume. Almost all of us can easily get enough protein for maximum muscle growth without the need for eating 50g of protein 6 times per day. Ronnie Coleman, Jay Cutler, and Gunter Schlerkcamp excluded, of course.

Overall, I'd think twice about the need to slam down a 40-50g protein shake 3 times per day... Just think of the children and puppies you'll save by not gassing them out with protein farts.

Patience is the key.. good luck!

[BluesChick 1,260]

Shine-Ultra (sorry, I'm not sure I know your "real" name ),

It's good that you're on the board and can offer good solid advice about exercise and diet. I can only offer the little I know from raising kids and a biology degree.

Thanks for the helpful advice!

Kerry

[Azpinator 2,325]

@SinineUltra, Thanks a lot, man. I appreciate it.