Health/muscle development

[Mattjew]

I've recently started working out and eating a fair bit less. I'm definitely not fat but I've started really wanting to get in better than average shape and look good..

I'm really liking how much better I feel after doing a routine workout so I was wondering what people on Sythe do to keep in shape? Also, I've been thinking about using creatine to boost the process/maybe like protein shakes for breakfast.. are they worth it?

Sorry I'm a n00b I know. I've been waking up so much more rested/falling asleep easier (before I started I had to use sleeping pills to fall asleep), I've had much more drive to get things done etc.

 

[Plznate]

Would not recomend cycling crea till you have a solid liftint base. If you take it now, you will see results, but you will get more effective results by solidifying your base lifts etc first.

 

[inpherus]

Depending on how old you are, and how fit you are, I wouldn't take any protein shakes or creatine until you're 18 and have a good strength - weight ratio.

I started getting really healthy at 14, i used to weigh 88kg and i went down to 72kg, which was the lowest i could get i think, being 6'2, i did weights and alot of cardio at the gym, 15 minute ecliptikal machine ( or however you spell it) and 15 minutes bike riding pretty much did it.

once i got to 72kg, i started adding muscle onto my frame, and now im at a solid 83kg.

All you have to do, is have a good diet and lift regularly. (I go Mon-Wed-Fri, because you need to have rest days to let your muscles recover).

It's important that, I'm assuming right now you're at the losing weight stage, you do do weights, while doing cardio, as building muscle helps your metabolism be faster, which makes you lost more weight.
So right now, if you're at this stage, I would suggest having a good carbo-protein diet, but nothing excessive, no soft drink or sweets as well.

When you're happy with the weight you loss, it's time to build the muscle and make the sculpted body that you want.

Things will be a little bit different now, you'd want higher protein lower cardio diet, so good foods to have are eggs, fish, steak, avocado(great source) to name a few, and MILK is a great drink to have to gain calcium and protein. Now to put on weight, you're going to need to consume more calories (yep, opposite to what you were doing before), you want to consume more on the days you work out (example now, Mon-wed-Fri), and make sure that you eat 1-2 hours before workouts.

It is really important that you do go to the gym after you eat, because if you don't it will turn into fat, you have to tell your body and your mind that you need to go, because there will be times where you will be like fuck that, so make sure you have the will, as its not going to take a week to get.

I hope I helped, any questions I'm more then willing to answer

btw i'm 16 now

 

[PennyRoyal]

Great to hear that your feeling way better. Most people do not "feal" the results of working out and give up.

Glad to see your in the 1% which doesnt .
If you want to take those shakes then you can, but most the time they dont really do much. Personally stick to your curent diet etc.

I never used to eat breakfast myself, but by about 11pm when I was in high school I was starving. I started to eat big breakfasts and they made me feal like crap. I just used to walk to school and eat 2 or so bits of fruit and be set up to lunch time.
I took shakes once or twice, they are not bad but for the amount you pay i got from 2 bits of fruit out of the fridge.


>> Now the excersices I used to do was very simple. I walked !! I used to walk to school every day About 1km. Walk around a lot around school (will not count that thought) then from school every day I used to walk my gf home. Which was about 2.5km from school. THen I would walk back normally stop at the shops on my pay days grab a drink and PIE, and walk home (so other 3.5kms). So all up i would walk about 7km a day. I did weights as well but I did not stick to them so the results where not that great.

I am now 18 years old about 6ft'4 and weight about 90-95Kg. Big I know but for my height I hold it well throught out school I was same height but around 80-85kg.

Hope you go well buddy and keep us posted.

_ J

 

[Translash]

Just have patience, eat frequent small meals that are high and protein and low in fat and you'll drop so much fat its crazy. i did p90x and i dropped like 30 lbs in 3 months as well as gaining good muscle. remember patience tho!

 

[Triggerfinger]

Start lifting to build your stabilizer muscles. Then, when you have those down (lifting looks more fluid) you could start by taking creatine and protein. Be sure to have a spotter with you if your benching without a Smith Machine, since you get the most out of the last few reps.

Set up a schedule and stick to it.

MWF - Biceps and Triceps
T-Th - Shoulders and Chest

Be sure to have at least 24 hours of rest before you work the same muscle again other wise it doesn't do much.

 

[Graham]

Are you looking to take supplements? Also, what type of creatine are you taking?

 

[v Angel v]

Well my routine isn't so strict I used to be kinda chubby;I'm back in shape though.
1.Eat a light breakfast a glass of milk and a toasted bread with some butter
2.I don't drink soda so at lunch I buy an arizona ice tea and a light sandwich
3.When I get home I get ready eat lunch and go to the gym for about 3 hours
4.2 hours of cardio 1 hour of lifting weights and such.
5.Eat a light dinner for example a cookie and some milk.

That custom "diet" made me lose 30 pounds

 

[Skele]

Start lifting to build your stabilizer muscles. Then, when you have those down (lifting looks more fluid) you could start by taking creatine and protein. Be sure to have a spotter with you if your benching without a Smith Machine, since you get the most out of the last few reps.

Set up a schedule and stick to it.

MWF - Biceps and Triceps
T-Th - Shoulders and Chest

Be sure to have at least 24 hours of rest before you work the same muscle again other wise it doesn't do much.

First of all, if you go to an actual gym and bench press on the smith machine your going to get a lot of bad looks.

Your right about focusing on compound lifts and stabilizer muscles, but no bicep/triceps/shoulder exercise does that. Bench press/squats/dead lifts are what you should be focusing on.

Google: Riptoes and use that as a starting program. It focuses on gaining strength for beginners.

Edit: Ops, I didn't mean bench press on the smith machine, I was thinking about doing squats/curls on the smith machine, which will definitely give you a lot of bad looks, bench pressing on the smith machine isn't so bad.

 

[Triggerfinger]

First of all, if you go to an actual gym and bench press on the smith machine your going to get a lot of bad looks.

I was just saying that its wise to have a spotter when you bench unless you use a smith machine. And I wouldn't know about that, I don't go to a gym...I have a smith machine at home.

 

[v Angel v]

A good gym is 24 hour fitness I highly recommend it's basically a dollar a day.

 

[old trinity]

You need to eat more as you weightlift, not less. You need increase your protein in take and your cards as well for the energy you'll need.

 

[morttt]

If you want to gain muscle, you need to eat more.

Make sure you focus on your whole body, not just your arms and chest, as I noticed someone posted a workout routine here that completely excludes the lower body.

Also, squatting in the smith machine is fine.

Just don't bench in the squat rack.

 

[inpherus]

You need to eat more as you weightlift, not less. You need increase your protein in take and your cards as well for the energy you'll need.

if you talking about what I posted, if you read clearly I separated it into 2 parts, the first stage when he wants to lose weight and the second to gain muscle. you probably just read half of it.

 

[dam prayer noobs]

Out of all the places on the internet you look for advice here? Go to www.bodybuilding.com and read everything on there.

 

[deadly serious]

Never take a protein shake when your not working out.
E.g . You drink a protein shake at lunch and don't go to gym or workout it just turns into fat.

 

[kid elvranqe]

i would lay off on the Creatin, its primary function is to enable your muscles to absorb more water. its good if you want to look super chunky, but if you stop working out it turns to flab. i used to take creatin when i was doing MMA, because it enables your body to deal with lactic acid buildup better, but in the end its not as good. and it doesnt help in losing weight either. so just stick to protein shakes. and EAT STEAK!