Best advice for 16 year old?

[roids4life]

Hello guys, So I'm sixteen years old and I have been lifting weights since I was 12. However, when I was 12 till 14 I use to lift wrong and it wasn't extremely intense training. Since I was 14 and half till this day I have been training hardcore.
Obviously I gained some muscle and all but I need more. Way more.
My diet is good, I try to eat as clean as possible. However, I don't count my calories because I dont know how. I just approximate using some online calculator.
I do change my workout routine every once in a while. I usually train 5 days a week. Now I train 3 times since I have got my final exams.

My goal is to lose some fat on my decline chest, its extremely frustrating and some on my abdominal region. At the moment i'm on 16-17% fat. Once I achieved 12% However, I felt extremely tired and barely had any energy to workout. Since at that time I cut so much on my caloric intake. What is the best thing to do from this point? Im looking for a zyzz, lazar angloev, rob riches, kinda look. I know maybe all of them are on roids but even a body like christian guzman fitness would be more than enough!

I was thinking would taking creatine, would it help? My close friend was about to take steroids. He bought the roids. However, never used them and gave them to me. I honestly didn't take one. The ones he gave me are "stanazolol" "primobolan" and "clenbuterol". I read about them and primo and stanazolol are quite strong. But clen didn't seem as strong as the others. So would it be a good idea to take creatine and clen? or one of them or none?


Thank you so much in advance.
All replies are appreciated!

 

[joeblow12345]

Do not take clen or any other drug. All you need is diet and exercise. If you don't know how to track cals then you need to learn.

 

[HoneyBadger50]

I'm 15 years old and have been training seriously since I was 12. All you need is creatine, protein, a good diet, and an incredible workout plan. Thanks to these guys on EF I was able to put on a solid 5lbs of muscle in a strength phase and so far I'm at 5lbs of muscle on the power phase. These guys know what they're talking about and I've learned so much from them, just pay attention to what they say, you don't need and roids. You'll get there one day. Best of luck to you.

 

[roids4life]

Do you have any pics u dont mind sharing? What is your diet plan and workout like?

 

[Labtec70]

Hi roids4life.

You've put this on another forum and I've answered there. However, as honeybadger says, you really need to do some reading if you want to get the best out of this game.
Probably one the easiest ways to workout kcals from macronutrients (protein, carbohydrate and fat) is to use Atwater Factors. This is what most refer to on the EF forum and many others out there.

Basically, once you know the difference between the macro groups you will find that:

1 gramme of protein = 4kcals
1 gramme of carbohydrate = 4kcals
1 gramme of fat or oil = 9kcals
1 gramme of alcohol = 7 kcals (do not count this as a meal since it has no nutritional value, albeit to say it burns and releases energy)

The Atwater Factors are approximated to the nearest 1 gramme.

Example: if you have 100 grammes of oatmeal (porridge) and 150 gramme chicken breast.

Oatmeal = 100g x 4kcals/g = 400kcals
Protein = 150g x 4kcals/g = 600kcals

However, around 10% of the chicken breast is probably fat, so...

150/10% = 15g
Fat = 15g x 9kcals/g = 135kcals

So the chicken is:

135g of protein = 540kcals
+
15g of fat = 135kcals
675kcals

If you know what the weight of the macro is, and you also know approximately how much fat is likely to be in it, you can work out generally anything to around +/- 5% accuracy.

I've not thoroughly rechecked the math here, so put me right if I've erred please.

Craig

 

[HoneyBadger50]

Do you have any pics u dont mind sharing? What is your diet plan and workout like?

If you look through my threads I have two workout plans and a diet post up. I have my supplements listed in a thread.

If you can't gain knowledge from what I have up, feel free to message me and I'll help you tailor a workout and diet plan.

 

[stevesmi]

you should play football and weightlift in high school. both should have offseason programs. you get to lift at school plus its free and you get to race your buddies. so get involved.

secondly if you want to cut down fat i will tell you exactly what i did when i was your age. my diet was still pretty shitty however the key was I ran around the school track like 3 miles almost everyday, and I avoided hard sugars like cake, ice cream, shit like that. it worked like a charm.. combine that with your metabolism and you will be under 8% body fat in no time. amazing considered i still ate fast food for lunch or the shitty school cafeteria food (as that is all i could afford at that age) shit if you can afford to eat well then you will look like a statue at that age.

 

[roids4life]

If you look through my threads I have two workout plans and a diet post up. I have my supplements listed in a thread.

If you can't gain knowledge from what I have up, feel free to message me and I'll help you tailor a workout and diet plan.

How can I find your posts?

 

[roids4life]

Alright bro, I found your "personal power phase" post. How was it?

 

[HoneyBadger50]

Alright bro, I found your "personal power phase" post. How was it?

I'm still going through it, but so far I've put on 5lbs of actual muscle in the first week.