kk

im 15, bout 125 lbs, 5'8" and bulking...

but at the mo, m on hooliday and studying almost all day, so not getting any exercise apart from my 2 20-30min daily weight training sessions.

i know somne of you (Chillen) change your calories daily according to what other exercise u do, and if im at school, i eat ~2700+ kcal/day.

any ideas o how much 2 eat? according to my bmr, i only need ~1600/day if i dont exercise, but 2 me, that seems way 2 low...

ye, any advice

Josh

Hi there, listen, you are way too young to be thinking of bulking up, you are still growing my friend and you don't want to mess it up. I would concentrate on aerobic exercise, press ups, pull ups and sit ups if i was you, i would wait for at least 3 more years before going for it hard.

Explain why this young man, when consuming a proper diet and involved in a proper weight routine, is too young to bulk up?

With a proper diet and exercise routine, his youth could benefit from a properly constructed fitness program which could include a regular free weight routine.

Additionally, if one were to view his stats (at least on the surface) being 5 foot 8 inches and 125 pounds is under weight, IMO, and he would benefit from improving overall quality tissue mass from a sound diet and fitness program.

In addition, I believe this improvement in overall quality tissue mass (with a properly constructed diet and fitness routine), along with his "base youth growth" would impove upon the extra tissue he dislikes around the core area (Yes, LionOfGod, I have been reading your threads ).



Best wishes to all on the forum!


GET ALL SPAZZED OUT on yourself within diet and fitness, baby!


Chillen

Having seen teenagers (who are not fat) eat everything in sight, 1600 calories per day seems rather low for a 15 year old male.

It has to do with a young males growth-plates Chillen, and since he is 15 he still has some growing up to do. What is a "proper" diet and what is a "proper" weight training routine for him, because if he understands that weight training is "safe" then i'm guessing that he will overestimate his abilities and he will get injured. That's why i'm "suggesting" he uses his own body weight to tone up and build a strong basis first. Because i don't know him, because he is still 15, and because i want him to be as safe as possible. If you know a specific weight training program that suits him as an individual, by all means, tell him. I know about these things because i work in the gym with secondary school kids who think that they know what they r doing, and believe me, it's very easy for them to get carried away.

hey everyoone, thx a lot, at the moment i only do body weight exercises and a few exercises with bodyweight and light dumbells. i dont eat 1600/ day, thats just what i calculated it should be. normally i eat ~2700 and even then, i only gain very slowly.

i know i shouldnt overdo the intensity and weight of my exercises, but i am desperate 2 get a six pack, and i often become severely depressed when i see the fat covering my abs, and so require 2 have some ab definition for increased happiness and confidence

anyway, any more advice is really appreciated, and y'all (not wanting 2 sound american) are great inspirators....

Josh

Josh, don't worry mate, all you have to do is post a picture of you, (leave your face out if you r not comfortable) and then we can talk, i'm sure there is a solution for your problem, and i'm sure there r people here that can give u gr8 advice

there r already loads of pics of me in the photo gallery, but a new one wont do any harm... dont care bout the face thing, dont see wat the big deal is...


thx a lot

appreciated everything

Josh

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Follow this program 3 times a week, every other day, for 6 weeks and tone up. Give 3 minutes recovery between exercises

(Aim for speed)

Chest

Normal press ups

4 sets to failure, 2 minutes recovery between sets.

Decline press ups

4 sets to failure, 2 minutes recovery between sets

Wide range press ups

4 sets to failure, 2 minutes recovery between sets

Decline wide range press ups

4 sets to failure, 2 minutes recovery between sets


Abdominals (slow-controled movements, 3-minute recovery between exercises)

Crunches

4 sets to failure, 1 minute recovery between sets

Scissors

4 sets to failure, 1 minute recovery between sets

Leg raises, bended knees

4 sets to failure, 1 minute recovery between sets

Obligue crunches

4 sets to failure, 1 minute recovery between sets

Treadmill

30 - 45 minute cardio (5 min build up to 160 bpm, stay between 160 - 170 bpm after that, 5 min cool down )
If you can't keep it up, don't worry, run as much as you can, 10 min, 20 min, it doesn't matter, you will build up in the first 3 weeks. If the tempo is still too much, reduce your bpm to 150 - 160 but i don't think you are going to have a problem. You can give this program to your friends as well, it's safe and it's the best for toning up at your age.

your 2700 kcal/day is good enough

firstly, an odd Q to you

do you (like me) think my new haircut looks really dumb?

secondly, thx fit4life1976, your routine looks good, but a couple of things.

1 how long should it take me

2 does decline mean my feet are higher than my hands ( i know what it means normally, but not in the case of a pushup)

3 what is a wide range pushup?

4 i find i dont have a failure point when doing crunches, i can do them with good form until it burns, through the burn and after the burn has ended (~20min) without failing a rep, how many should i aim to do then

5 when i do oblique crunches, i find that my obliques arent worked at all, and my rectus abdominis just compensates for my poor obliques

6 i struggle with lower ab exercises, as i suffer from a bad back- i can only do ~50 reps before failure due to my back hurting

7 is walking 15-20 min to school, walking around school, and then the same home enough for my daily cardio (i walk very fast @ ~5 mph)

8 is there no place for tricep work eg dips, as currently i do triceps most mornings...

9 can i split this routine into 2 sessions, as i dont ever have time 4 1 long session, as i go 2 school and do work and etc





sorry there were so many qs, but im inquisitive and eager to begin my routine asap...(2nite)


also, where in London are u from???


N
W E
S

sorry 4got the pic

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LOL, your haircut is good mate, don't mind about that

1) it should take you around 80-90 minutes if done properly

2) Yes, i use a chair

3) A wider hand position than your normal width when doing press ups

Google Image Result for http://images.military.com/pics/Smith_082405-1.jpg

4) Use a dumbell

5) Exercises for Oblique Muscles

6) do you actually have a medical problem?

7) no, u want cardiovascular changes as well

8) u can do your tricep work after u finish the workout, but trust me, you won't need it

9) yes, do the ab work separately

South West London

does aim 4 speed mean do the reps quickly, or dont waste time betwwen sets and exercises...

anyway, i did the bit focused on arms coz i did abs yesterday and wanted 2 rest them, and i really felt it. i did 30 min and swapped the non decline pushups 4 hammer curls, adding a twist of the wrist 2 work my forearm.

did loads of gd... know its all in my head... must think positive... looking v. ribby... must eat more...


cool

Josh