I need help.

[elf]

I'm 15, 5'10" and around 170-175. When I was little I was pretty chubby but as I got older I started to thin out a little but I still had some extra weight. So in September of 04' I got a traedmill and just started out jogging 2 miles a day 5 days a week. Now I'm doing around 3-5 miles a day, but I can probably still do better. Now that I lost 10 pounds, I wanna lose some more and I want to get a little more muscle on me. I started in school a little because it was a required class, but now that it is over I wish to continue. So I need some help as what to do, how much to do, when to, what to eat, what not to eat, etc...

And what about protien shakes? Bodytech or something? A friend was telling me it helps you out alot.

Thank you.

 

[elf]

I'm 15, 5'10" and around 170-175. When I was little I was pretty chubby but as I got older I started to thin out a little but I still had some extra weight. So in September of 04' I got a traedmill and just started out jogging 2 miles a day 5 days a week. Now I'm doing around 3-5 miles a day, but I can probably still do better. Now that I lost 10 pounds, I wanna lose some more and I want to get a little more muscle on me. I started in school a little because it was a required class, but now that it is over I wish to continue. So I need some help as what to do, how much to do, when to, what to eat, what not to eat, etc...

And what about protien shakes? Bodytech or something? A friend was telling me it helps you out alot.

Thank you.

Anyone?

 

[sparky_d2]

Do you have access to some weights?

Eat clean, but eat a lot. Drink protein shakes, get in at least 1 grm per pound of your weight ( if your 170, get in at least 170 grams of protein per day).

Stay away from soft drinks!

Let us know about the weights and we'll go from there

 

[elf]

Do you have access to some weights?

Eat clean, but eat a lot. Drink protein shakes, get in at least 1 grm per pound of your weight ( if your 170, get in at least 170 grams of protein per day).

Stay away from soft drinks!

Let us know about the weights and we'll go from there

Yea, my school just got a whole new big weight room built, its awesome.

They have just about ever machine I think I need there.

 

[cmdubs]

forget the machines

focus on free weight movements, bench, squat, deadlift, barbell row, cg bench, barbell curl, pull-up, military press

IMO those are the only excercises you need, check out the training method sticky at the top of the page, maybe try a 5X5 program

 

[elf]

forget the machines

focus on free weight movements, bench, squat, deadlift, barbell row, cg bench, barbell curl, pull-up, military press

IMO those are the only excercises you need, check out the training method sticky at the top of the page, maybe try a 5X5 program

Anything else?

why shouldnt i use the machines?

 

[JustJacked]

machines are more of an isolation lift. to put on mass you want to do heavy compound movements such as what cmdubs posted. protein shakes are a must. eat lots of lean meats, i.e. chicken/turkey breast, lean cuts of steak. eat 5-6 meals a day. design a training plan that works for you. this will take time but the inly way to learn what works for you is thru trial and error. make sure you take a multi every day. and experiment with supplements to see what works for you.

 

[elf]

machines are more of an isolation lift. to put on mass you want to do heavy compound movements such as what cmdubs posted. protein shakes are a must. eat lots of lean meats, i.e. chicken/turkey breast, lean cuts of steak. eat 5-6 meals a day. design a training plan that works for you. this will take time but the inly way to learn what works for you is thru trial and error. make sure you take a multi every day. and experiment with supplements to see what works for you.

so with the protien shakes do i have one pre workout and one postworkout?

 

[Lee]

no, u dont actually need protein if u get enough from eating. protein shakes are a meal replacement if u dont have time to eat. personally i believe in sticking with real food over shakes.

 

[JustJacked]

i would have one pre workout or during(about30g) and after workout you should have a shake with 30-60g of protein and 70-120g of simple carbs. shoot for as much glucose as you can for your carbs and try to get as much whey isolate as you can for your protein after workout. glucose is the best form of carbohydrate immediatly after your workout because it gets into your bloodstream the fastest to replenish your depleted glycogen stores and boost protein sythesis.

 

[Lee]

i would have one pre workout or during(about30g) and after workout you should have a shake with 30-60g of protein and 70-120g of simple carbs. shoot for as much glucose as you can for your carbs and try to get as much whey isolate as you can for your protein after workout. glucose is the best form of carbohydrate immediatly after your workout because it gets into your bloodstream the fastest to replenish your depleted glycogen stores and boost protein sythesis.

are u trying to make him puke on purpose? preworkout and during workout protein shakes are not only excessive, they would wreak havok on yer stomach and yer body doesnt need that much protein at one time. if u want a pre workout shake use a weight gainer, not a protein shake. then post workout get a huge meal with both protein and carbs. and never forget breakfast. breakfast can make a break your gains. huge amount of carbs and a mediochre amount of protein is optimal for breakfast.

 

[JustJacked]

are u trying to make him puke on purpose? preworkout and during workout protein shakes are not only excessive, they would wreak havok on yer stomach and yer body doesnt need that much protein at one time. if u want a pre workout shake use a weight gainer, not a protein shake. then post workout get a huge meal with both protein and carbs. and never forget breakfast. breakfast can make a break your gains. huge amount of carbs and a mediochre amount of protein is optimal for breakfast.

you obviasly dont know how your muscles work. its best to have a shake with simple carbs and whey isolate immediatly after workout and within an hour have a meal. you want to restore your glycogen levels and load your damaged mucle tissues with amino acids as fast as you can. and since whey isolate and simple carbs are digested the fastest, they are best. after my post workout shake i wait 30 minutes and then eat a meal usually with steak and potatoes or rice. i eat steak because its a slow burning source of protein and therefore gives me a steady supply of amino acids for upto 4 hours.

some people cant handle more than 20g in a protein shake, so i would suggest to split it in 2 and have each shake about 10 minutes apart or find a brand that doesnt make you feel like shit. either way to maximize your gains and stop you from going into a catabolic state you need a whey isolate and simple carb drink immediatly after workout

 

[Lee]

you obviasly dont know how your muscles work. its best to have a shake with simple carbs and whey isolate immediatly after workout and within an hour have a meal. you want to restore your glycogen levels and load your damaged mucle tissues with amino acids as fast as you can. and since whey isolate and simple carbs are digested the fastest, they are best. after my post workout shake i wait 30 minutes and then eat a meal usually with steak and potatoes or rice. i eat steak because its a slow burning source of protein and therefore gives me a steady supply of amino acids for upto 4 hours.

some people cant handle more than 20g in a protein shake, so i would suggest to split it in 2 and have each shake about 10 minutes apart or find a brand that doesnt make you feel like shit. either way to maximize your gains and stop you from going into a catabolic state you need a whey isolate and simple carb drink immediatly after workout

and u obviously cant read. i didnt say anything about a post workout shake, only about the pre and during. so before you go throwin insults to people, read what they have to say first, not just one line of it.

 

[JustJacked]

and u obviously cant read. i didnt say anything about a post workout shake, only about the pre and during. so before you go throwin insults to people, read what they have to say first, not just one line of it.

because you only mentiond a meal and not a post workout shake i figured you were not advising to have a post shake. my bad.