confused!

[silent]

hey all.. before i begin jus wanna apoligse in advance if this post or similar post has already been done!

 

k.. im 5'8 weghin around 8.3 stones and 17 yrs of age.. as you've prob relaised im well under weight. so ive decided now that i have dobne my exams at school to gain sum weight and started weight trainin.

 

but the problem is i dont have the slighest idea wer to or how to begin. i have no idea on how many reps or light weights are! i understand i will physcially have to eat alot more, but the trainin side is all a blur. if anyone couuld help me or give any advice on a possible week regime/timetable of exactly which exicrses to do, light weights/ heavy weights number of reps etc ect .. i would b grateful. also wot works for u and wot dosent. i would like to have more mass but not bulky.. more defined.. not to ripped to. any ideas? any information would b grate.. thanx alot...

 

thanks.

[Northren Ogre]

Well, it's time to up your protein intake and hit the weights!

 

To add high quality lean muscle you have to eat the building blocks of muscle, protein. It is recommended that you eat 1 gram of protein per pound of body weight per day while training for growth. I have no idea what 8.3 stone is in pound so i cannot even recommend a number.

 

Good protein sources include chicken breasts, tuna, lean red meat, egg whites. To ensure you're getting enough protein use a good protein supplement, I recommend EAS Myoplex lite(fewer calories and Carbs) or Designer protein by Champion Nutrition.

 

I cannot remember off hand the formula to find out your BMR, or how many calories your body needs to maintain ( no gain, no loss), but I'm sure Kickchick has it some where . Add about 500 calories per day for growth, to your BMR. Try to eat about every 2-3 hours a small meal (serving of protein, serving of carbs, and serving of veggies works for me.) Sample meal...1 chicken breast, 1 cup brown rice, i cup carrots and a 16 oz glass of water. Sample breakfast 1 whole egg, 3 egg whites, 2 peices whole grain toast, 16 oz skim milk.....for a total of about 6-7 meals a day. Make the last thing you do before you go to bed is have a protein shake.

 

Now the weights.....

 

You should train about 4 sets of 8-12 repetitions per set. Studies show that 8-12 reps of suitable weight works best for hypertrophy, or mass building.

 

For example: Bench press of about 80% max press weight...8-12 reps...repeat 4 times.

 

I try to train every other day, giving your torn muscles a chance to repair, thus grow.

 

I train 2 body parts per day every other day.

 

Monday. Shoulders and Back

 

Tuesday 30 mins Cardio

 

Wednesday: Legs & Calves ( I hate leg days)

 

Thursday: 30 mins Cardio

 

Friday: Chest & arms

 

Saturday: 30 mins cardio

 

Sun Day rest. and garbage day..one day to indulge in something sweet,fatty and geneally bad for me.

 

If you want a rundown of my training routine send me a PM and I'll run it down for you.

[KickChick]

Hey you make a great "stand-in" for me Northern Ogre! Took most of the words right outta my mouth!

 

but I disagree with the amount of cardio you suggested in the routine.

 

Since the goal is to try to build mass, you only need cardio about once a week. Performing too much cardio can take away from quality muscle gains and cause you to get smaller in size.

 

Simply put..... Calories = more mass, period. To build muscle, it is imperative to have adequate calories to build with.

 

Potatoes, Rice, Oatmeal, Beans, and Yams. Meals should not include much the following: dairy products, sugars, or fats. You need to try to break your daily caloric, protein, carbohydrate, and fat intake into 6 even meals. Meals should be spaced out by between 2-3 hours. It is important to check your bodyfat once a week. You should eat enough to gain about 1-2 pounds of muscle per week.

 

Supplements that add Protein to your diet are very beneficial. There are many products out there. Some supplements are good and some just steal your money. Northern's picks are good!

 

Also check out http://www.teenbodybuilding.com .... for lots of ggod advice and sample training routines .... (I've referred my son to this site )

 

Good Luck! and stop by Introductions and tell us more about you!

[silent]

thanx u guys!! it really helped clear up a lot of confusin! didnt think anybody would reply! and thanx for the link kick chick checking out dat site! still have one question.. how do u knw wot is a light weight? i.e wots 2 light? to heavey?...

 

sweet.

[BlueDragon1981]

For some other helpful tips check out the thread Did you know....

 

Its in this same category

[Kenpo123]

A couple more useful sites for you are; https://www.acefitness.org and https://www.bodybuilding.com both have a lot of quality information and recommended routines for starting out as well as nutritional information.

 

Go easy and strength train incrementally, this is not a project you want to rush. Do your homework and do it right and make a lifetime project of becoming and staying fit.