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(the_king)) needs some help!

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((The_King))

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Hey guys, I need to get back in the game. Powerlifting starts on December 4th(this monday) and its time to get back in the game. I am 16 years old, 5'9-5'10, about 145-150(random at times). I used to be over 220, so i lost all the weight, I also belive I lost most of my muscle anyhow I worked out last year for about 3 months straight, I got toned up and rebuilt my muscle. Ever since September, I've stopped completly. With that bein said... Powerlifting is weightlifting obviosuly but with the school. We have a schedual we follow(basically like every other weightlifer) which is good. One thing, I am thinking about using protien powder(i think creatine?). Is there any sideaffects to creatine, is it bad to use for a 16 year old?. Does creatine require extra hard work. Ive also heard that if you stop using creatine, it turns into all fat, is this true? Now that Ive said that.. For my diet. On monday, with powerlifting starting I will get into a diet. Problem is, I need some help with this diet? I wanna build muscle, not lose weight, although I do have a little gut which I will lose in the meantime because when you weightlift, you lose double the calories. Does anyone have a good diet for a 16 year old? Thank you very much! Replies/help appericated.
 
Why should I change my name? If your saying my name is gay? Whats worser then medical, wtf?
 
Welcome aboard. My name is "BiggT' so people in glass houses can't throw stones, lol.

First thing first....creatine is a waste of money. It won't do anything that red meat, whole eggs, and milk won't do. If you eat those foods in abundance, you wouldn't notice the effects of creatine.

Protein powders are fine, but they aren't magic, they simply are what they are, and that is dietary protein. You would ideally want to get most of your protein from solid foods, but for convenience/money the powders can come in handy.

You've been a little misguided (creatine, weightlifting burning 'double the calories' etc etc).....weightlifting does burn alories, and growing calorically expensive muscle does increase metabolism, so that is the benefit.

At 5'10 you can't be too, too fat at 150lbs, lol. You are most likely just undermuscled and you'll recomp once you start progressively training and eating properly....and NO, a guy at 5 10 who weighs 150lbs does not eat properly.

I don't want to say 'go to the diet board' because those guys and gals will have you micromanaging everything and running around with Tupperware containers filled with brocoli and tuna and worrying about the .001% of this that really does not matter.

Eat an abundance of good wholesome foods. Plain and simple eat enough protein, eat enough fiber, then fill the rest of your needs with what you want. Eat whole eggs, eat red meat, drink milk.
 
lmfao @ the newbie fight... stfu, all of you :rolleyes:

My answers to your questions:

Side Effects to taking creatine: bloating, if you choose to use monohydrate, pick up some C.E.E. (Creatine Ethyl Ester) like PureCEE if you want quality stuff. Shit, I used monohydrate when i was 16 and that was 7 years ago, lol... there's better stuff out now.

No muscle doesn't turn to fat when you stop taking creatine. Some creatine products say take it daily, a few times a day... that will make your muscles fuller and bloat a little bit thus making you seem bigger... yes that will go away after you stop taking it. I'd only recommend taking it pre workout for a little boost.

You want a power lifting diet? You just gotta eat man. Eat all the protein you can cram in and then get in a bunch of carbs and healthy fats.

Whole milk is an easy way to bump overall calories for a power lifter, drink it with every meal if you want.

Edit: BiggT got to it first. Nicely done, but I won't give up my C.E.E. :evil: lol
 
Alright boys, he's 16, lol.....think back to when you were 16. Would making a gay handle be the worst thing you did?? Me neither, lol.....lets give the kid a break, he is asking for legit advice about a good activity.

King, do you play any other sports?
 
Thanks for the information biggt and sgtslaughter. I guess creatine is a waste.
I might aswell just eat chicken,steak and other kinds of high protien food.
Actually.. I'm 145 as I checked today, I cant really say im MUSCULAR but i am slightly toned. I have a little gut i belive is from all the weightloss. I will stick to what you guys said and follow it

As for the sports, yes I do play sports.
I was on the football team, and wrestling team.
Football team finished and I did not join wrestling this year because my ankle is very risky, I've broken it two times and it still hurts. Which now comes to powerlifting, Im really exicted to workout again, It starts this monday.. I'll keep you guys posted on how im doing and I will post my schedaul of lifting once I get it. By the way, holtz.. I went oversease to my hoem country and in their food, there is no OIL wat so ever, so ya :P. Lost about 70 pounds in 3 months or so, stopped drinking pop, and most important thing MCDONALDS. I mostly eat what my mom cooks which is chicken breast, white rice(is this bad? brown rice is obviously better), fish, steak and other stuff :P

Thanks for the help!!!! appericate it
 
As you said, brown rice would be logically the better choice. On a 'bodybuilding board' there will be plenty of "175 pound monsters" telling you that white rice is junk, it's sugar, it'll make you fat, and it's the devil, and to live on minimal amounts of yams and brown rice......but you'll be fine. You'll be the one making progress while they do not get bigger or stronger as the years pass. Don't sweat diet micromanagement unless you want to stand on a BB stage. Mom's dinner will be fine, in fact have 2-3 helpings.
 
hanks for the tip, Yeah I actually do have 2-3 servings from my moms food. its just too good, heh :P One question.. I know this might sound dumb but....
are chips really that bad? I read the back of them, and it doesnt look halfbad actually? I'm talking about Chester's hot fries. Here's the info on the back of them. I know its a junk food sorta type but i COULDNT resist it but monday, I will start a protien only diet (well you know wat i mean)!
but heres the info on the back of it :
total fat 7g
sat fat. 1.5g
soduium 240mg
total carbs 15g
sugars less then 1g
protien 2g( heh protien!! )

is this really bad? I just ate 2 bags of them 7/8oz. small bags. I feel really bad for eating them.
 
Well, so long as you're eating what you need in terms of wholesome foods, and you're not trying to drop pounds, they should be harmless enough so long as you don't make a habbit out of it. They are just empty calories. Totally worthless garbage from a nutritional standpoint. Just make sure you eat what you need to eat from wholesome sources.

And......don't feel bad for eating them, don't be a girl, lol.
 
Yeah, I guess your right.
lol dont be a girl :P, got ya!
Does pushups have an impact on your benchpress.
I know this may sound weak but I do
10 when i wake up.
10 when i goto sleep
10 in between tv shows or when im bored.
I also take multivitamens from Onesource: Teens.( < I know this doesnt, or does it?).

Last time I've bencehd was before ramadan(october) which was 135. I also think that during ramadan(fasting) I've lost muscle because of this but I'm not gonna bitch about it.I will continue to benchpress what i can and get stronger!
 
Well, actually.. I'm in pefect health condition. I'm not sick or anything. You could say 70pounds in 4months actually. :P
 
From my experience and from what I have seen in others, pushups have absolutely zero carry-over to the bench press. (I guess they have some if you're totally untrained and also have a shitty bench, lol).....but don't worry about pushups, they are better than nothing, but cannot replace pressing weights and progressively adding resistance.

Multi-Vitamins are fine and are good to take....again, nothing magic, but ensures you get all your vitamins and all that stuff, which you should be getting even more of from food.

Post up your routine. I haven't commented on training because you said you were on the school's powerlifting team.....I want to see this program. If it is solid I will shut up and let your coach take care of it.....if it sucks a pair of balls, I will tell you it does. Also, familiarize yourself with the theory behind progressive overload (not days/sets/reps so much) but what actually is going on behind the lines.

You mentioned Ramadan, so I think it is safe to assume you're Jewish, in which case it is safe to assume that you are extremely intelligent, lol. The most important thing is to get the theory behind progressive training of lifts, you'll be fine then. Go through the training vault sticky and have a look at Madcow's stuff and the Mark Ripptoe beginner program...see if your school's program is similar in theory (focus on training lifts progressively).

((The_King)) said:
Yeah, I guess your right.
lol dont be a girl :P, got ya!
Does pushups have an impact on your benchpress.
I know this may sound weak but I do
10 when i wake up.
10 when i goto sleep
10 in between tv shows or when im bored.
I also take multivitamens from Onesource: Teens.( < I know this doesnt, or does it?).

Last time I've bencehd was before ramadan(october) which was 135. I also think that during ramadan(fasting) I've lost muscle because of this but I'm not gonna bitch about it.I will continue to benchpress what i can and get stronger!
Click to expand...
 
ah okay, well I might aswell keep doing pushups, I feel good when i do them. I get my routine on monday which is when we start.... I'll post it up exactly how it is and I will update and how much i do and what kind of exerscises. and actually... im ARABIC, LOL. I'm...... not that smart actaully.
 
Make sure you start that journal here on Monday.......and read through the sticky at the top of this board too.
 
No problem, i will :)! Thanks for all your help man. in about 2 hours, salmon!!! :)
 
Hey guys, been a while.. actually 2days since I've replied. I have a question. I've been looking through the threads in this section and one thread has caught my eye.
"Lose stomach or bulk first". I have a little stomach, yes a little one, or should i say a little gut? I belive this is all loose fat from all the weight i've lost which is about 70-80 pounds. 220 to 145. can anyone help me before tommerow. I mean, I can lift then run cardio. I can take pictures then post them here, thank you very much.
 
ce50352c1fb4.jpg


Side shot of my whole body. ^^^^

02c55fbb4433.jpg


Body picture ^^^

I might look small but I will work on it! nothing will put me down :)!

Oh yeah... reason why I posted these pictures,to see if I need to lose my "gut". I really dont even think it is, just to make sure.
 
You don't have a gut to speak of bro. It is time to grow and add some calorically expensive muscle to your frame. I'd forget about cardio right now. I guess HIIT or sprinting would be okay for general conditioning or some incline walking, but just if you like to do it for conditioning, NOT because you need to keep bodyfat at bay. Right now just lift and get your squats, deadlifts, rows, and presses up.

When you begin growing muscle, your body comp will improve. Up your protein intake. Do you start the program tomorrow?
 
ahh ya i needed to get that out of the way!

Yes we start the program tommerow :) cant wait.
for protien intake, I went to costcos(like sams club).. I bought alote of high protien food like salmon, chicken breast, steak, turkey, tuna. everything :) I cant wait. Yeah, I do look small right now but wont be for long!

Thanks again!!
 
I agree, you stomach looks prime and ready for bulking...don't worry about trying to drop anymore fat, just think bulk now. Go get that hard to earn muscle, and worry about cutting fat later.
 
Thanks, I've gotten the same response from my dad. He was a bodybuilder when he was young, he's huge right now but ya know.. family and stuff, "the muscle is under him" :P. I'm physced for tommerow because I'm actually SERIOUS this time to work out and gain muscle. Also for my diet, I dont need a diet do i? Basically just eat all high protien foods, and I'm a little confused on how that works. Here's how I have planned out... for tommerow.

Morning : Oatmeal 'cinammeon'
12clock - Wheat with turkey/lettuice/tomatoes and a chocolate milk carten (school)
3clock - powerlifting, i belive all the way until 5 clock. so about 2 hours(NOT SURE)!
What should i do after that? Just eat high protien food right? Sorry.. i'm new to this :P
 
((The_King)) said:
Thanks, I've gotten the same response from my dad. He was a bodybuilder when he was young, he's huge right now but ya know.. family and stuff, "the muscle is under him" :P. I'm physced for tommerow because I'm actually SERIOUS this time to work out and gain muscle. Also for my diet, I dont need a diet do i? Basically just eat all high protien foods, and I'm a little confused on how that works. Here's how I have planned out... for tommerow.

Morning : Oatmeal 'cinammeon'
12clock - Wheat with turkey/lettuice/tomatoes and a chocolate milk carten (school)
3clock - powerlifting, i belive all the way until 5 clock. so about 2 hours(NOT SURE)!
What should i do after that? Just eat high protien food right? Sorry.. i'm new to this :P
Click to expand...

You don't need a diet in a sense that you need to track everything to a T.... Some things to make sure you're trying to do though are.1) Get a good protein source at every meal, just looking at your morning meal, you should add one in there. Since it's breakfast, the most popular source is usually eggs/whites/beaters etc ALONG with your oatmeal. The oatmeal is great too as a good carb source. That's important at most of your meals too, but especially in the morning and your pre-workout meal.

2) Try to get 6-8 meals throughout the day, this ensures a couple things... that you're metabolism is being fueled, and that you're keeping your body in an anabolic (muscle building) state. If you go for a long period without food, your body wants to feed and wastes muscle using it for fuel. (This would be catabolic).

3) Post workout a quick absorbing protein is often recommended, like a whey shake to replentish amino acids lost during exercise.

4) Before bed, think about the fact that you are sleeping for 7-9 hours without getting any food in your body.(think back to being in an anabolic state)..a slow absorbing protein source here is often used, cottage cheese if you can stand it, or there are powders too. Another option I've used is prepare another shake, and if you wake up in the middle of the night to go the bathroom at all like me, keep it on your nightstand or dresser and drink that in the middle of the night.

I wouldn't worry about tracking macros or anything like that, just eat often, eat good whole foods, make sure youre in a calorie surplus, lift heavy...and you're going to put on some good muscle. GL to ya...
 
ahh okay. So mightaswell just eggs/oatmeal for morning breakest.. SOUNDS GOOD.
About the 6-8 meals part.. thats gonna be hard because during school, we only get 1 lunch which mine is at 12 clock. So im basically gonna get
morning which is like 7clock - 12pm - 5pm(after workout). Then I'm guessing maybe at 7 or so, eat a smaller protion of what i ate at 5 clock, then right before bed, some cottage cheese(HMMMMMMMMMMM, we got lowfat cottage cheese at the house).
So basically that is, 5 meals everyday I will be eating. better then nothing, oh yea.. maybe add in some Beef jerky for a snack so make it 6 meals a day if you wanna say that. For shakes, what kind of shakes? I've tried some shake at the gym and oh my.. it tasts like SHIT but has alote of protien. Problem is, powerlifting starts at 3, and I dont have time to go and get a protien shake unless I buy it the day before, and I'm running on a low budget :P. but thanks for the help once again, I've gotten this all in my head :) BTW.. how much calories should i be eating? really, I dont even know how much I ate everday but im pretty sure its over 1,500( i think ).
 
((The_King)) said:
BTW.. how much calories should i be eating? really, I dont even know how much I ate everday but im pretty sure its over 1,500( i think ).
Click to expand...
First, you need to track your caloric intake.....2nd off the top of my head I would say you should double that AT LEAST! If it is accurate but I bet you are eating more than 1500 now.
 
Yeah sorry, I am pretty damn sure I eat atleast over 2,000. Since i eat alote.
 
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