b8b8b said:
Do I work out? Yes. How long? for about 6 months. My muscles are more toned but I lost all thw eight because of bad dieting like skipping meals or not eating enough. Alot of the weight I lose was muscle because I think I went into what people call "The starvation mode". Im almost 16.
I need your help on what to concentrate on first. Should I eat and gain muscle or lose all the fat, become a stick and then gain muscle?
Also, I think some of my chest fat (not that much but noticable) is probably not fat but Gynecomastia. Yea go ahead make fun but I'm gonna go to the doctor for that.
Thanks!
Your body is more efficient at utilising protein and carbs than it is at using fat so if you put your body into a 'starvation' mode, it is these two areas which will be hit first. Your current physique, as a result of this, is likely to be in inverted' V' with very little mass around your shoulders and a wider mid-section.
To get you back on track and help you achieve your goals, you are going to have to start back at the beginning.
The first thing you need to do is determine your Basic Metabolic Rate (BMR):
Adult Male:
- BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
Adult Female:
- BMR = 665 + (4.3 x body weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)
Your BMR is a set value of how many calories your body requires to function at a resting position. You will use this value to determine how many calories you are going to need on a daily basis to achieve your goal.
- If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
In your case, I would use a daily caloric intake just slightly over your BMR so that your body fat percentage (BFP) doesn't get out of control. Later on, you will be able to increase this value when you are more comfortable with your progress and weight and when you know more about how your body responds to your new training.
one gram of protein = 4 calories
one gram of carbs = 4 calories
one gram of fat = 9 calories
To keep your body fat percentage under control as you bulk, you are going to have to keep your nutritional intake as clean as possible. Your protein intake should be at a level of one gram per pound of lean body mass. Utilise foods such as chicken and tuna. Carbohydates should be Complex Carbs from sources such as whole grains, brown rice, whole wheat pasta. Include a variety of vegetables and fruits in your diet too. Keep your fat intake under 60 grams per day and minimise your saturated fat intake. Avoid trans and hydrogenated fats completely. Keep yourself properly hydrated at all times throughout the day. It is a good idea to spend the first week writing everything down which you currently eat and then adjust your nutritional intake to reflect these new figures. It will also give you an accurate representation, probably for the first time, of what you consume. You will find it easier to establish a new eating routine based around foods you already eat than if you were to try to adapt your eating habits to someone else's diet plan.
Now you will also need to establish a structured resistance training program for yourself. You will want to workout a minimum of three times per week. Your workouts should take no longer than one hour to complete but pace yourself at first since you are just starting out. If you need the extra time, then take it.
Concentrate on learning correct form for each exercise and use light weights.
Training Program First Month
Training split 1 on, 1 off
Day 1: Chest/shoulders/arms
Day 2: Rest
Day 3: Back/legs/abs
Day 4: Rest
Day 5: Chest/shoulders/arms
Day 6: Rest
Day 7: Back/legs/abs
Day 8: Rest
This example routine will ease you in to a structured program. Use a minimum of three exercises per muscle group spread over 5 sets with decreasing reps and increasing weights. By the second month, your nutritional intake will have improved, you will feel more comfortable with your ability, and you wll be able to increase your training intensity by going to a training split of 3 days on and 1 day off. There are various routines over in the Weight Training section of the forum so have a good read through them.
Limit any cardiovascular activity to just warming up your muscles prior to working out.
Supplements: The only supplements you need to be concerned with are Protein and Water. If you are going to use a protein supplement, then make sure the protein is a high quality source. Never look at the front of supplement containers or the promotional literature as it can be misleading. Always look at, read and understand the information on the nutritional panel. If you don't understand what it is saying, then make a note of it, put it back on the shelf and go and do some research on it before you buy it. In the case of protein supplements (not weight gainers), one of the following should be listed as the
first ingredient:
- Bioactive Whey Fractions
- Cross-flow Microfiltration Whey Isolate
- Ion-exchanged Whey Isolate
- Whey Isolate
Since you are just starting out, look for Whey Isolate as it will be the cheapest (in general) of the four I have mentioned. If you decide to use a weight gainer supplement instead, make sure that you note the carb, fat and especially the sugar content as some of them are quite high and your nutritional intake will have to be adjusted to reflect this or your BFP will start going up.
Before you begin all of this, set a goal for yourself of a realistic bodyweight which you would be comfortable with. Try to keep your nutritional intake as clean as possible as you bulk. Your BFP will go up regardless but try to keep it under control by adjusting your daily caloric intake (decreasing carbs and/or fats) and/or by increasing your training intensity. Try not to rush yourself at this either. If you can commit yourself to just one month of clean eating supported by a structured workout routine, then it will become part of your life and the second month will be that much easier for you.
And if you can't give us just one month of commitment, then we will laugh at your flabby chest.
Good luck.
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