My Goal...

[Ceros]

I am currently 6'0'' and weigh 150lbs and about 7-9 % Body fat. And My goal is to be 170 lbs and 7% or less body fat before I graduate. I am now in the middle of my sophmore year in high school. I run 12 miles a week to keep my bodyfat low, I eat fairly healthy, I drink alot of water ( 5 liters a day ), have a serving of Flax Seed every day, and have a protein shake before I do my workout, which I do 3 times a week. This is my workout:

Workout Routine

Pushups - 2x25
Leg Lifts - 2x25 (51 lb.) these are the ab workout things...
Bar Curls - 4x10 ( 51 lb.)
Bar Straight Lifts - 2x10 (51 lb.)
Jump Ropes - 500
Hand Grips - 2x50(ea.)
Squats - 2x10
L,C,R Sit-ups - 2x10 ( these are like the situps where you go to the left, the center and then the right, one set...left,center,right is one.)
Ab Roller - 2x25

and yah...and I never miss a workout and if I do, I carry it over to the next week. I try to incease my workout in some way about every 2 months. So, do you think I'll make my goal? if not what more should I do? and what shouldn't I do? and also the protein shake I take is called "Champion Nutrition - Pure Whey" and I mix it with milk. So does anyone have any suggestions?

 

[Mac173]

post your diet first then we can help you.

 

[Ceros]

I don't really have a diet...I work at a restraunt and usually don't eat while I'm there working...and during the week I usually have some cereal for breakfeast ( non sugary kind ), for lunch...90% of the time it's a apple, a sandwhich, and a banana, and for supper it always varies. So I guess I don't have a specific diet, I don't think my parents would really let me, persay. It's hard to explain. My diet is basically eating that, or whatever else and drink 5 liters of water a day...I heard that's really healthy and it keeps me pretty clean...my urine is usually clear.
If it helps any, I have about a 1500-2000 calorie intake a day.

 

[Mac173]

If that's your diet, I hate to tell you then you will never gain 20lbs of muscle or any for that matter. I'm guessing for religious purposes that you can't eat certain things. What can you eat and maybe we can help you design a diet regimen. 1500 cals is less than dieting and not even in the realm of amount of cals you need to consume to bulk.

 

[Ceros]

Ok, well no, my religion is not limiting what I can eat...but I don't want to gain fat you see. I'm always parinoid about that, that's why I want to be 7% body fat when I get to 170lbs. So yah. And I'm taking my protein before and after I workout, so won't that help me bulk some muscle...without gaining fat. And plus I could just increase my running to make sure I don't gain fat I guess...

 

[poysyn]

1500 cals a day at taht level of activity you are just burning your muscle away. you are a sophomore in highschool..you are still growing..your body wants food

my advice would be to eat way more and lift to gain some muscle mass..if you start to gain bf% do a small cut and repeat..

 

[Ceros]

Ok thanks guys. So, you think I was just burning my muscle? Ok, so how does like 2500 cal. or so sound?

I'll post some pics of my body like...sometime this week and maybe you can further help me from there.

 

[Mac173]

Ok thanks guys. So, you think I was just burning my muscle? Ok, so how does like 2500 cal. or so sound?

I'll post some pics of my body like...sometime this week and maybe you can further help me from there.

Not even close. Listen at least 4500-5000. MINIMUM!!! Don't worry about a little fat right now.

 

[Ceros]

Ok ok, I don't know too much about this stuff so I'm glad you guys told me this. And if I do gain any fat whatsoever...I'll just increase my running distance to 12 miles a week or so instead of the 9 that I do now. But first I need to make up some workouts that I'm behind on, and that might take some time to do. Anyways...I was wondering what else can I do diet wise to gain muscle and lose fat. I drink alot of water and I hear that helps, and I have like one glass of green tea every morning. But what else can I do? So yah, certain things I should eat? I thought my protein shake was all I needed to gain muscle. And also! I'll try to post some pics tonight of myself so maybe you can further see what I need to work on and what is like...out of proportion in my body. And I really want a nice 6 pack...soon!

what is this all about? the results of green tea in a pill?
http://cgi.ebay.com/Green-Tea-Diet-...4QQihZ006QQcategoryZ33962QQrdZ1QQcmdZViewItem
( I had an acne problem a while back but it went away after I started drink 5 liters of water a day! but there is still some there...could this help maybe?)

http://cgi.ebay.com/GREEN-TEA-EXTRA...9QQihZ019QQcategoryZ33961QQrdZ1QQcmdZViewItem

or should I just stay with drinking green tea? and also I have some lipton green tea to go packets that I just mix with water? is that good for me?

ok, sorry one more question!

how often should I take my protein shake? I do 1 8oz serving before my workout. and then 1 8oz serving after my workout and run. ( I always do my workout and then my run right with eachother)

 

[uamaverick]

You should take your protein shake 4 times a day: when you wake up, before and after workouts, and right before you go to bed. Since you're not going to be consuming any protein for 6-8 hours, you need to try to keep your body supplied with protein on a consistent basis.

I'll tell you that I was in your position just one year ago. I'm 5'9" and I weighed about 155 lbs with around 12% body fat. Roughly 16 months later, I'm 187 with 9% body fat. My bench has gone from about 180 to 345. The only path to success is to eat like a mad beast. The more you eat, the easier you can maintain your metabolism. Eat low like you're doing now, and your metabolism drops. Eating only 1500-2000 calories per day is destroying your muscles. Any weight lifting you're doing is a complete waste of time on a diet that meager. Without enough protein and carbs to fuel your daily activities and workouts, your body will go to your muscle to get the energy needed once it runs out from the food you're eating.

You will not gain much fat on a bulk cycle if you do it right. Consuming complex carbs and protein to fuel your body during workouts and "good fats" (canola oil, safflower oil, salmon, among others) to fuel your body's normal activities to function will ensure that you're not putting on crap weight. My normal meal plan looks like this:

6:00 am:
4 eggs, grits or oatmeal, protein shake

8:00 am:
ANPB (all-natural peanut butter) on whole wheat bread - usually 2 sandwiches

11:00 am:
A whole-food lunch like a chicken breast & a salad, OR a turkey sandwich & salad.

2:00 pm:
A meal replacement shake or high protein shake

5:00 pm:
16 oz sirloin or chicken breast with brown rice and vegetables

8:00 pm:
8 oz sirloin or chicken with vegetables (yams, cauliflower)

bedtime:
protein shake

Most of these foods can be bought pretty cheap, which is good for a college student like me. Sure, it takes more time to prepare my food, but it's worth it. I actually enjoy eating sandwiches and salads without mayonnaise or ranch dressing now. You have to eat to get big, end of story. Guys like you and me are actually lucky that we don't carry much body fat on us to begin with. That way we can have a huge ass cheat meal such as a Monster Burger worth around 1400 calories in itself.

 

[Ceros]

Ok awesome...well I can't really change my supper because my parents don't like me being really concerned about my diet and eating habits. But anyways...I think I will stat eating differently I can basically wonly change my breakfast and lunch. so what do you suggest? yours? and also I bring my lunch to school so it can't be anything to cook related and such. And thanks for all the help again! and also even if I do gain a little fat when I start eating a bunch more I can just put more miles on my miles per week log. And also I will take my protein 4 times a day like you said. Thanks again for all the help!

 

[uamaverick]

For lunch, you could bring a couple of chicken breasts and get a salad from the school (no dressing though, just get your greens, carrots, and eggs on there). Chicken breasts are easy to cook, and don't take much time. If you don't already, you can get interested in cooking techniques. It honestly only takes about 10-15 minutes to cook a package of chicken breast. Cook it at night; take it with you in the morning.

As for dinner, just tell your parents you want sirloin steak, and you want it now damnit! Top sirloin is perhaps the most protein-dense cut of meat around, with around 80-90 grams, depending on method of cooking, for a 10 oz cut. It also has the least amount of fat and sodium out of all the red meat cuts.

Chicken breast, sirloin, and fish, all the time. I understand you pretty much have to eat what your parents fix for dinner, and that's fine. You're not going to hurt too bad if mom cooks meat loaf or chicken fried steak for dinner. You're 15-16 years old; your testosterone levels are roaring, and that's a huge advantage that you have over a 28 year old man who is trying to achieve the same goals as you are.

Don't become worried about putting fat on. I wouldn't increase your cardio levels. In fact, my cardio sessions are never more than 25 minutes! HIIT (high intensity interval training) is perfect for somebody looking to build lean muscle mass while keeping fat levels low. Running 3 miles a day is only going to put your body in a catabolic state because you're using up so much energy from your carbs that your body will look to your protein levels for energy. Cutting into your protein levels during cardio only makes your muscle building process that much slower. My personal opinion, don't do long distance training. It will only negate all the hard work you put into consuming a lot of protein.

 

[Ceros]

Well I really don't want to go to any hassle...so I think I'll just stick to what I have and when I can pack some no dressing salad and some carrots and whatever other vegies we have.

 

[Mac173]

Well I really don't want to go to any hassle...so I think I'll just stick to what I have and when I can pack some no dressing salad and some carrots and whatever other vegies we have.

That statement sums it up. You don't have the dedication or drive that it takes to see any type of progress and until you get that in check you will never see results. Don't think you can just half ass it and see results. You have no idea how disciplined and devoted many of the guys are around here. You are wasting your time.

 

[SgtSlaughter]

Well I really don't want to go to any hassle..

It's not easy. Then again, if it was, everyone would be huge and ripped.

Come back when you want it enough

You have some Jkurz tendencies, may want to read up on that member here, he's working towards being big and ripped.

 

[Ceros]

Well...I'm motivated and I do really want to bulk up. I just can't do stuff like bring a chicken breast or something to school. Because it prolly won't fit in my backpack, and yah plus my parents don't want me to be too obsessed with this bodybuilding thing. So I'll change my diet but I don't know much about it...why can't I just workout and take my protein? I don't mean to like say that I'm not dedicated, just not as much as most people on here and yah idk...so should I drink a protein shake with my lunch? and here are some pics of me...

biscept and core.

http://i7.photobucket.com/albums/y251/Ceros69/100_4789.jpg

http://i7.photobucket.com/albums/y251/Ceros69/100_4788.jpg

 

[uamaverick]

Bro you've got HUGE potential to become a beast. Most guys in the 10th grade would love to look like that. Hell, most grown men would like to look like that. You've got the genetics for it dude....I would get serious about it. Tell your parents you showed strangers on the Internet your pics and some dude said you need to bodybuild.

 

[Ceros]

yay! should I join weight lifting at my school? and plus those aren't the greatest pics in the world...I'll get some new ones. And ya I'm totally vein right now...cause last night like a group of like 10 chics told me I have the most beautiful face, and I was wearing a sweater, so if that's true about my body and my face and hair...lol I'm lucky...thanks man, whether all this is true or not, it really raised my self esteem.

 

[uamaverick]

No, fuck weight lifting...the only people that enroll in those classes are emo morons and PE dropouts who just cut the lifting and go sit in the back room drawing pictures of people slitting their wrists.

Of course, if the class will actually let you use the football weight room equipment, and not the 20 year old broken machines in the auxillery room in the PE gym, then go for it. Just get all of your advice from elite fitness forums on workout plans, and diet. The advice here is better than what you'll find in any gym and most personal trainers. All it takes is dedication. I can't follow the diet perfectly since I'm in college (you know, that money thing), but I have still made big gains in my physique just by following the simple rules laid out on these forums.

 

[Ceros]

Ok, ok. Well I got a few questions...
1. I work in a restraunt, and I can get some free hot green tea packets, should I add like 16oz of green tea to my diet?

2. how does this sound...I take my protein shake before and after workouts...and then depending on when I do my workout ( before I go to bed or when I wake up ). I'll additionally take it before i go to bed, or when I wake up...like I said depending on when I do my workout...and on days I don't workout, I take it when I wake up and when I go to bed.

3. I have whey protein, is it bad or for that matter at all possible to take too much of it...

4. is drinking water good for a person...I drink 5 liters a day, and since that it has really cleared up my face alot and my doctor says it good for a person.