Toning Muscle and Bulking Up.

Basically, I need to tone and bulk up a bit. I am doing it half for the purpose of looking better, and half for the rugby/rowing season. I need some advise on workout routines so I can the most of gym sessions.

I need to build up the following (In order of importance)
Arms
Core/Abs
Shoulders
Chest
Quads/Hammys/Thighs

I'm 14, average size; 170 cm tall (5 foot 7-8) and weigh 56kg (Uhhh 125 pounds?)

I have acsess to:
A running machine
A bike
A huge park
Exercise Bikes
Ergs (rowing machines)
8-10kg weights

 

look into maxi muscle, cyclone is what you will need. It's around £38 on ebay. They send you an exercise programme when you buy their products

 

Jesus, I'm not that serious. Is it intelligent to encourage a 14 year old to take protein supplements? Half of the time these things are a waste of money, and the side effects on someone growing could be quite bad.

I want to work out physically, the natural way.

 

Protein Supplements aren't bad if you want to bulk up really fast..

But anyway, I did HIIT to keep Fit, But because you want to gain Muscle, then your going to have to have a perfect Diet (Alot of Potato/Carbohydrates), And for arms and shoulders your going to have to weight train.

For The abs/Core - Do HIIT.

And Legs, Rowing machines are great, and long endurance Cycles.

 

Protein shakes are actually quite good for you, get the 100% whey ones. You can usually get your source of protein from meats etc but this just boosts your protein levels. If you only have small weights you won't be able to bulk up that much, you'll only be able to tone up. If you want to tone up I would suggest do lots of reps at low weight. A good excersize for low weights is to hold your weights by your side then slowly raise them to shoulder height with straight arms and repeat. This is actually quite hard even with small weights. I would also suggest sit ups, press ups and if you have anything to do pull ups on that would be great.

 

Not beeing funny, but haveing the correct protien/carb intake is a must...

Btw you cannot tone the muscle and bulk up at the same time.. Two different things... You should bulk up and then tone.

Bulk up by eating loads of protien/carbs (clean food- no kfc and shit)

after that you should just add lots more cardio onto your work out and decrease the weight and increase the reps to 20+?

 

I understand the importance of a correct diet but surely I don't have to take drinks and supplements? I'd rather tone than bulk. Also, the weights are a metal bar with two discs on each end, not the hand weights.

So for toning I should go for more reps with less weight?

 

Most of the above have no idea what they are talking about. I have added your MSN.

 

google.com then search P90X the biggest and most successful work out program.

 

just do reps with the weights and run and bike and swim if you can?

 

LOL. Have you looked at the massive amounts of sugar in those things? Protein, by itself, is absolutely disgusting. That's why companies load the shakes with sugar so the consumers don't gag when they drink them.(inb4 eggs and steak don't have sugar - it's the fat that makes it taste good, fyi)

Thank god there are smart 14 years olds out there. I'm on a low-medium carb diet.
Here's my meal plan:
Breakfast -
2 whole eggs (sometimes three) -> fried or boiled. If fried, make sure it's peanut oil or canola oil with no trans fat.
2 Sausages (I may substitute with bacon) fried with canola oil.
1 Glass of Milk - imo it doesn't really matter if it's 1%, 2%, etc.

Mid-Morning snack
A scoop of Peanut Butter with some milk. You wouldn't believe the protein you get from peanuts.

Lunch
A thick chicken breast grilled with a side of random vegetables.

Mid-Afternoon snack
A handful of almonds or a tuna sandwich.

Dinner
Whatever my parents make. (I live at home so I have no control of what my parents make. It's usually healthy, though.)

My Workout routine:

Monday - Chest and Shoulders

Tuesday - A bit of cardio and Biceps, Triceps, Lats.

Wednesday - Rest

Thursday - Back and Shoulders

Friday - Cardio and Legs.

Weekend - Rest.

There may be urges to cheat on your workouts and/or meals. Tbh, it's okay to have a cheat meal every once in a while. I like to have chocolate every two weeks just so I don't go insane.
Just remember: eat lot's of protein and drink looooots of water. I drink 2-2.5 litres everyday.
Visit http://www.bodybuilding.com if you need some advice or just some motivation.

Good Luck.

 

http://www.youtube.com/watch?v=9tDZRogSbbU
i found that video very useful for when i first started training my abs, i recommend doing 20 mins of cardio before you do it though(i usually do skipping).
I do all my stuff naturally and dont try protein shakes (parents dont let me >.<)
but moving out when i go uni next year and ima buy tons of whey
feel free to pm me for my msn so you know your not talking to some obese/skinny kid or even if you just want help planning a diet etc. i knw good fat loosing diets not so great at bulking up diets my mass just came naturally.

 

toning is many repetitions of light weight for triceps my personal fave is bench dips i can show u how to do that on cam

 

I have no problems taste wise with most of the above diet, but access to it is slightly limited. Milk and eggs are easy, but sausages/bacon take a bit of time to make etc. Morning snack should be do-able, and the lunch shouldn't be too hard as I can vary it with meatballs or some corned beef etc.

How long do you spend each day working out?

Also, if I have water in front of me, I'll drink it for the sake of drinking it. I don't even know why, but there's nothing wrong with water.

I know how to do some basic workout things. I attend a special 90 minute session on monday mornings. I can commit to a fitness schedule easily.

I find ab exercises easy to do, and I did watch that video. Would using a rowing machine be a good cardio workout?

 

I wouldn't reccommend that diet at all if you want to bulk. A clean bulk process, is very slow to gain weight, you should be putting on 25% of a pound each week, making it around 1 pounds a month. Sure, even with a clean bulk you'd gain a couple pounds of fat, but that's what a cut is for

For Carbohydates you have simple/complex/slow/fast carbs. Carbs are essential for bulking, more important than protein, i can't fucking stress it enough. People will tell you shit constantly "huuur moar proteins!" Get fucking carbs, or if you don't want any carbs, go for a keto diet, but don't expect any gains from it. If anything a keto diet will take away a little bit of your mass, which is why you need more carbs than protein.

Now, carbs come in all different shapes and sizes, meaning a lot of foods have LOADS of carbs. Sadly, most of these carbs are fast acting, and are meant to be ignored. Now some fast acting carbs are good, but should only be used at certain times (pre/post workout.) Examples of these are deffinatley whole grain substances (Whole wheat bread, whole wheat pasta, etc.)

Now let's subtract pre-post workout, what carbs are you supposed to get then? Slow acting carbs/complex! Good examples of these are brown rice, russet/baked potatoe, OATMEAL!

Yes, protein is important, but I want you to see gains my friend, so eat carbs! I don't know your stats (BF,BW,Height,etc.) But I'm sure you can find a calculator to find how many carbs/protein/fats you need. For protein I'd suggest 1 1/2g per pound you weigh. Also, when it comes to fat, fat is good, but stay away from saturated fat, or you'll get fat. A safe zone for saturated fat during a clean bulk ranges from 6-10g. Normally with a clean BULK, saturated fat comes from shit like Weight gainers. Unless you have BOOKU money and can afford RTN's weight gainer, don't buy one, just make a home made gainer.

I'll run through my own diet (off-season, BULK.)

Meal 1 : 1 1/2 cup oatmeal with a flavored packet (won't hurt you.)
Whey/Gainer (Depends if you don't want a gainer, get whey, any isolate protein is good, just get some protein in during the morning.)
1 slice whole wheat bread with organic peanut butter (Clean fast acting carbs are good for the morning.)
Fish oil
Multi-Vitamin
Vitamin C
Glutamine-l

Meal 2: Normally a meal replacement bar, find a brand that has around 30g carbs, 20g protein, and make sure the Saturated fats are LOW! I'd recommend VYO-PRO bars, they're not too bad. This meal is only for if you're on the GO, if you're not like me, just follow meals 3, and 4 for this meal.

Meal 3: 6oz chicken breast, 1 cup brown rice, 1 cup broccoli.( You CAN replace the brown rice with a russet/baked potatoe, it may even be better!)
Meal 4: Same as Meal 3
Meal 5 (Pre-Workout):
2 slices whole wheat bread with organic peanutbutter (Don't get any nutty-butt-fuck flavor of peanut butter for gods sake, stick with organic.)
3 egg whites. (The Yoke has too much saturated fat.)
NO-Explode, or Jack3d, or SP250 (You don't need a pre-workout supp, I just enjoy the pump guidence.)
Meal 6 (Post-Workout): MYO-FUSION/True Mass. Great post workout shakes. 1 bannana (get some potasium, and a bit of carbs in.
Meal 7: This meal should be followed only 1 hour after meal 6, this meal is normally considerd Post-Workout meal 2.
I normally eat what meals 3/4 are here, but I understand some people can't afford so much chicken breast, brown rice, potatoes, broccoli. You can replace it with Oatmeal, and get a source of protein that adds to 25-30g, I normally just use egg whites there, and a bit of cottage cheese.
Meal 8: Yoplait yogurt (Dairy sources are good, doesn't have to be yoplait, just none of that kiddie shit.) Almonds (Unless you've already surpassed your daily fat needs, then you won't need these)
Glutamine-l

BED

Also, for your daily calorie intake to bulk mupltiply your Bodyweigh x 20. PM me if you have any questions, I believe I know what I'm talking about, others on here may too, but I take Bodybuilding, and dieting very seriously. So goodluck to ya' brother.

 

My workouts are around 1-2 hours.
The meal guide was a baseline for what I'm doing. Seeing as you're trying to add weight, you'd want to put more carbohydrates into your diet. Stuff like whole grain bread, oatmeal, etc. Also, you should drink plenty of water going into your workout. Not having atleast 2 litres a day can be detrimental not only to your health, but to your fitness goals as well.

I'm not trying to bulk, I'm recomping. Recomping is maintaining your scale weight, but replacing whatever excess fat you have with muscle. Right now I'm at 14% bf and I want to get it down to 10%. I realize that bulking entails carb intake; I should have included that in my first post.