Help me get my feet on the ground

[grahf2]

Hey.First I am 16yrs old.Male.5'11.Weigh 127.4 lbs,8.2 percent bodyfat as of 5 minutes ago. I have absolutely no experience lifting whatsoever.I am very weak and my self confidence/overall morale is not quite what I would like it to be.I am the guy who was a somebody in Jr.High football(I was the guy who just ran and ran and ran without an ounce of strength and hoped to outrun the big guys) I have never lifted before(continously that is) and I have always ate when I was hungry,whatever I could find.Never dieted,never supplemented,just eat whats there.I never gained hardly any weight(my blessing and my curse)

Now I gotta get my act together with a simple kick --- diet and some excruciating training.I need help with that,I read the posts here,but its a little outta my league,need something thats a level lower) However Mr.X's peanut butter plan seemed simple,but I dont think my stomach could take that for a long time.

Not much to say,I need help making a workout schedule and dieting info and stuff like should I do cardio after lifting,when to consume protein,and finding a good multivitamin.A lot of my friends use creatine,but there seems to be a lot of brands of it so I am perplexed.

I dont drink,dont do drugs,(however I do get high on special occasions,but pots an herb,not a drug)

And my goals are probally insane,but are they conceivable? Wanna be strong,not huge,looks dont matter,just sheer power,around 160-170,6-7 percent bfat by mid summer.Is this reasonable?.The only exercise stuff I have access to are freeweights(no benches or stuff) and a bowflex powerpro+leg ext. I plan on using free weights for arms,and bflex for chest,back,and such so I dont have to have a spotter.Im wanting to do a 3 day on 1 day off split of exercises(ie chest+shoulders day 1,etc..) but I cant figure out a good split.


Also how the hell do you drink 1 gallon of water and consume 300gs of protein??I wanna know the trick

Dont worry about Anabolics,I am not that dumb,something like that would kick my ass at the moment

 

[grahf2]

Yes,by the way I am serious about this.I know how it can sound sometimes,but I am serious about pumping up my body.I know my bodys not gonna give me something in return for nothing.I am gonna have to build a spine to my entire new diet/training.I know that much,need help on what to do though.

 

[muscledog95]

Pull ups, bench, squat, deads........simple yet affective

 

[protobe]

alright bro here ya go diet- chikcen,eggs,tuna,everything you see in sight really, protein out of the world like 200grms a day of shakes. heres a good program for stregth and gains if thats what you are looking for.

day one chest and tris
day 2 rest
day 3 legs/shoulders
day 4 back and bis
days 567 rest
you can use any exercises you want i suggest 2 each bodypart 5 sets of 5 and increase the weight weekly.
protobe

 

[big4life]

First, I don't think the weight gain and fat loss that you are seeking isn't going to happen, at least not in six months. Take your time and eat lots of good clean foods and hit the weights. For some good diet advice check out the diet board. Mr.X and the others there know their stuff.

For your workouts I would do something along these lines

1) chest and tris
2) rest
3) back and biceps
4) rest
5) legs
6) shoulders and traps
7) rest

Remember, take your time. You need those days out of the gym to grow as well.

Good luck.

 

[grahf2]

diet

On chicken you see you mean like KFC or what?And on eggs,which part is protein?and should I eat eggs or eggwhites?white milk or chocalte-chocolate is tasty.And I know I should eat fish,but I dont like tuna-I love sardines however-is that a healthy fish?Any advice on when to consume protein shakes-and how to mix them where they dont taste so awful?Still need info on creatine.Can you recommend a good ab exercise(other than crunch/situp) I like leg holds myself.And how many cals/water/protein gs(2x bweight right?) should I get to bulk/strenghten up?


Thanks for input-seems I can produce the questions faster than I can find the answers,but cant we all?

Your help is appreciated

 

[grahf2]

Big4Life

How bad am I on Bfat percentage?I know I am skinny,I probally dont eat right,and I figured my goals were a little to extravagant,but I am sure your a huge guy,do you remember what it was like when you first started? How long before you started noticing gains?

To all: Does lifting for a while really help improve mood/feelings and stuff?

Another problem might be motivation.Any advice on staying motivated?

 

[Synpax]

I dont drink,dont do drugs,(however I do get high on special occasions,but pots an herb,not a drug)

Well, a good first step would be to stop lying to yourself.

 

[Debaser]

My guide to beginner weight training

 

[faller]

>I dont drink,dont do drugs,(however I do get high on special occasions,but pots an herb,not a drug)

Pot tends to decrease one's motivation, and since you are concerned about that, I would stay away from it.

The diet board can be helpful, but pay attention to what the diets are for. You're going to want a bulking diet, and they tend to talk more about cutting diets, so just keep your eyes open.

That's lean chicken, like bonless, skinless chicken breasts, not KFC.

You're probably going to want to eat a LOT. Best in several smaller meals, eating every three hours or so.