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Im 17 80kg not in very good shape need help
- Thread starter Bubcho32
- Start date
Big Rick Rock
istrator
Hey brother, please tell us what your goals are and what kind of physique you are trying to achieve.
This article I wrote should really help: How to develop a lean muscle gain/offseason program - article by Trevor Kouritzin
Send me a PM if you have any questions!
Send me a PM if you have any questions!
https://www.needtobuildmuscle.com/b...timate-grocery-shopping-list-serious-athlete/
Here's a grocery shopping list
Here's a grocery shopping list
Will do thanks for ur help
Thats my hard part my diet i can never eat clean because of college and im try to stay fit but i get dat az u ca see on the pictures
Bro I've been doing this for almost 10 years with a few breaks in between. And guess what. Training is easy. Rest is easy. Diet is still hard for me. You just have to work on it. I work 8-9 hours a day and am on call 24/7/365. It's hard to eat right. But prepping takes some of the stress out. You can carry a container to college and hammer food down between class. Been there and done that. Commitment bro. Consistency and patience.
Yea that's your best bet. I finally paid someone for a nutrition plan. And then I adjust it myself for bulk or cut. Yea it was about $200 but I can use it forever.
But it's a one time shot. You can adjust up or down once you get a knowledgable base line. Eating is the expensive part lol. I spend more on food than any part of my training.
I wouldn't go no carbs. Maybe low carb. But some are important.
I agree with you bud but atm i dont think i need one
Oh not a problem. I was just saying when you're ready to make the plunge, that's a good start. Learn what you can and apply it as you go.
Ericbanans
New member
Man go to the gym. Maybe you are tall, but it's not a reason to be 80kg.
You have a solid base to work with. Its better to start off smaller than overweight, I believe. I started off as a skeleton but it means youll likely gain more quality muscle than fat for a while. Even if bodyweight gains are much slower than someone with a slow metabolism. Once you hit 30 that will likely change anyway. My metabolism was lightning fast in my twenties and teens, once I hit 30 it slowed drastically. I used to lose 5 lbs a day if I didnt hit over 4000 calories. Even at 6000 it felt like I was moving backwards often.
You dont need to focus on supplements. Main thing is going to be your food intake. Supplements can add to a solid diet, but its a very low percent that they add in terms of strength and size. Anabolics are a different story but its not good to use until your natural test levels get low. Maybe around 30. And with anabolics you are looking at alot of issues. People dont realise the psycological part of going on anabolics. Once you go off you can easily lose the motivation to train at all while off. Since you have no experience doing it without. Also the possible shutdown of your natural test can make you more reliant on the shit. Once you go off you start losing much of what you gained on it. So its not really a shortcut.
Store bough supps will give you a very minimum edge at most, and most are bullshit. Beta alanine is good for muscle endurance and creatine monohydrate as well. Caffiene its not really good to get hooked on, because thats another thing you can become reliant on.
The main thing is going to be getting in enough food CONSISTANTLY. Consistancy is the hardest part, especially with eating. Dont be afraid to eat more, to force feed and gain some fat. When you want to lean out its better to do it seperately. You will likely not be able to gain muscle and lose fat at the same time. Not even worth trying. Focus on one thing at a time. Dont try to lean out too often are you will be constantly making steps backward in your progress. It takes years of straight training to gain a good amount of size. You dont need any interruptions by leaning out. Better off saving that for way down the road, if needed.
High protein, high carbs,etc. The amount is dependant upon the individual. There are many cheap and non cook food sources. Milk, peanuts, seeds, cheese, peanut butter, yogurt, etc. That can boost your nutrition between meals. The number of meals doesnt matter, just getting it all in by the end of each day. Take in enough to continue moving the scale up at this stage. That should be a good indicator for now since your metabolism is likely pretty fast at this point.
KILL THAT SHIT !!
You dont need to focus on supplements. Main thing is going to be your food intake. Supplements can add to a solid diet, but its a very low percent that they add in terms of strength and size. Anabolics are a different story but its not good to use until your natural test levels get low. Maybe around 30. And with anabolics you are looking at alot of issues. People dont realise the psycological part of going on anabolics. Once you go off you can easily lose the motivation to train at all while off. Since you have no experience doing it without. Also the possible shutdown of your natural test can make you more reliant on the shit. Once you go off you start losing much of what you gained on it. So its not really a shortcut.
Store bough supps will give you a very minimum edge at most, and most are bullshit. Beta alanine is good for muscle endurance and creatine monohydrate as well. Caffiene its not really good to get hooked on, because thats another thing you can become reliant on.
The main thing is going to be getting in enough food CONSISTANTLY. Consistancy is the hardest part, especially with eating. Dont be afraid to eat more, to force feed and gain some fat. When you want to lean out its better to do it seperately. You will likely not be able to gain muscle and lose fat at the same time. Not even worth trying. Focus on one thing at a time. Dont try to lean out too often are you will be constantly making steps backward in your progress. It takes years of straight training to gain a good amount of size. You dont need any interruptions by leaning out. Better off saving that for way down the road, if needed.
High protein, high carbs,etc. The amount is dependant upon the individual. There are many cheap and non cook food sources. Milk, peanuts, seeds, cheese, peanut butter, yogurt, etc. That can boost your nutrition between meals. The number of meals doesnt matter, just getting it all in by the end of each day. Take in enough to continue moving the scale up at this stage. That should be a good indicator for now since your metabolism is likely pretty fast at this point.
KILL THAT SHIT !!
You have good muscle size for 17. Delts and traps look like two areas that will be strong points for you. Hard to really say until you have some time under your belt. With me, my traps outgrew EVERYTHING and dwarved the rest of my body for a while. It was strange but that was how my body responded. My traps always soaked up tension from everything. I had very little muscle at one point, except my traps.
KEEP KILLIN THAT SHIT !!
KEEP KILLIN THAT SHIT !!
Not to take away from your thread, but I had a similiar structure to you when I was around your age. Im 35 now.
This was me at 16, after 2 straight years of training (my growth was painfully slow, but didnt have alot of money and biked 7 miles each way to the gym, moved furniture almost daily)
Id be glad to provide you with any guidance. Come post in the journal here on elite or PM me if you have questions. Its never worth taking anyones advice as fact, but Im sure you can gain some knowledge through my 21 years of lifting experience.
I wont post after pictures, but you can see the video and all of that in my journal. Not looking to hijack your thread. One thing Ill say is, dont be fooled by alot of the bullshit out there about people saying you need massive anabolic doses to get big and that you need 400 or 600 grams of protein daily. I can still grow on 200 grams of protein or less, aslong as my carbs and calories are sufficient, and thats on an HRT dose of testosterone weekly, after 21 years of training.
Just to put things in perspective. My results were painfully slow, so its not that I have exceptional genetics. My shape is decent but thats about it. Remember that taking more drugs means an equal negative trade off. You will in turn need more drugs to maintain that chemical built muscle, you will lose motivation anytime you go off or lower the dose and you will never build a solid base and foundation. You can become very dependant on chemicals that way. Id wait til you hit around 30 or so before you consider maybe doing an HRT dose, if you are going to ever go on. If you experiment with anabolics, no need to go crazy with the dose. You should just be looking to do whats needed to make steady progress. Most of the time its because youre not eating enough carbs and calories. Thats the hardest part.
Protein is marketing bullshit. Thats one of the main products that supplement companies sell.
If you think that I have decent size and strength, then it should be achievable for you as well without taking alot of hormones and with slow steady progress.
KEEP KILLIN THAT SHIT !!
This was me at 16, after 2 straight years of training (my growth was painfully slow, but didnt have alot of money and biked 7 miles each way to the gym, moved furniture almost daily)
Id be glad to provide you with any guidance. Come post in the journal here on elite or PM me if you have questions. Its never worth taking anyones advice as fact, but Im sure you can gain some knowledge through my 21 years of lifting experience.
I wont post after pictures, but you can see the video and all of that in my journal. Not looking to hijack your thread. One thing Ill say is, dont be fooled by alot of the bullshit out there about people saying you need massive anabolic doses to get big and that you need 400 or 600 grams of protein daily. I can still grow on 200 grams of protein or less, aslong as my carbs and calories are sufficient, and thats on an HRT dose of testosterone weekly, after 21 years of training.
Just to put things in perspective. My results were painfully slow, so its not that I have exceptional genetics. My shape is decent but thats about it. Remember that taking more drugs means an equal negative trade off. You will in turn need more drugs to maintain that chemical built muscle, you will lose motivation anytime you go off or lower the dose and you will never build a solid base and foundation. You can become very dependant on chemicals that way. Id wait til you hit around 30 or so before you consider maybe doing an HRT dose, if you are going to ever go on. If you experiment with anabolics, no need to go crazy with the dose. You should just be looking to do whats needed to make steady progress. Most of the time its because youre not eating enough carbs and calories. Thats the hardest part.
Protein is marketing bullshit. Thats one of the main products that supplement companies sell.
If you think that I have decent size and strength, then it should be achievable for you as well without taking alot of hormones and with slow steady progress.
KEEP KILLIN THAT SHIT !!
Not to take away from your thread, but I had a similiar structure to you when I was around your age. Im 35 now.
This was me at 16, after 2 straight years of training (my growth was painfully slow, but didnt have alot of money and biked 7 miles each way to the gym, moved furniture almost daily)
Id be glad to provide you with any guidance. Come post in the journal here on elite or PM me if you have questions. Its never worth taking anyones advice as fact, but Im sure you can gain some knowledge through my 21 years of lifting experience.
I wont post after pictures, but you can see the video and all of that in my journal. Not looking to hijack your thread. One thing Ill say is, dont be fooled by alot of the bullshit out there about people saying you need massive anabolic doses to get big and that you need 400 or 600 grams of protein daily. I can still grow on 200 grams of protein or less, aslong as my carbs and calories are sufficient, and thats on an HRT dose of testosterone weekly, after 21 years of training.
Just to put things in perspective. My results were painfully slow, so its not that I have exceptional genetics. My shape is decent but thats about it. Remember that taking more drugs means an equal negative trade off. You will in turn need more drugs to maintain that chemical built muscle, you will lose motivation anytime you go off or lower the dose and you will never build a solid base and foundation. You can become very dependant on chemicals that way. Id wait til you hit around 30 or so before you consider maybe doing an HRT dose, if you are going to ever go on. If you experiment with anabolics, no need to go crazy with the dose. You should just be looking to do whats needed to make steady progress. Most of the time its because youre not eating enough carbs and calories. Thats the hardest part.
Protein is marketing bullshit. Thats one of the main products that supplement companies sell.
If you think that I have decent size and strength, then it should be achievable for you as well without taking alot of hormones and with slow steady progress.
KEEP KILLIN THAT SHIT !!
Thanks man well I will keep you updated on here and hope I get back on track as it is quite hard to back after my shoulder dislocating couple months ago.
Sounds good. You have a lifetime to grow. Its a long process. Better to wait til shit is healed enough, then start back light. Most all injuries can be overcome and you can end up lifting heavy again. Just need to work around them or take breaks as needed.
KEEP KILLIN THAT SHIT !!
Thanks for your motivation bud!!
