Body Building

[lol1234567890]

I'm 16, male, 6'2,I have a thin body and I want to workout to have a nice and built body.
Can you give me some advise how to?
What are the foods to eat?
Daily routines?
What are the best chest exercises?
What are the best abs exercise?
and other?

Please specify how long have you been working out, gender, age, height, weight.

[Pierce]

This doesn't belong under depression loss and grief. Your new here so your probably didn't mean it. I think it would go under Sports and Fitness.

[lol1234567890]

This doesn't belong under depression loss and grief. Your new here so your probably didn't mean it. I think it would go under Sports and Fitness.

Lol. Sorry. How will I change it? :)

[Pierce]

Tbh, I think you have to wait for a mod to lock it.

[Magus]

Tbh, I think you have to wait for a mod to lock it.
They can move it.

Anyway, to bulk up, you have to eat. I am not saying that you have to stuff your mouth with junk. Eat healthy food in adequate proportions.

30% of calories should come from proteins and the other 30% or 20% should come from fats(healthy fats, such as olive oil, nuts and fish), and the rest 40% or 60% from carbs(make sure they are whole wheat/full bran kinds - reduce the whites). You must be near your daily calorie intake.

You should add both Aerobic and Anaerobic in your daily training course.

Aerobic is for better blood transfer and overall health and stamina.

Weight training is the only way to bulk up those muscles and gain endurance.

Luckily, you are thin. For your muscles, do setups(for core), pull ups(for your trapezios and deltoid and forearm of course), squats(for your hamstring) and push ups(for your Chest and forearm mostly).

Those are best exercise without using weights or machines. 3-5 Sets with 5-7 reps each. Increase reps until you get to 10, and then increase sets if you can. Do this for a month, and see how it goes. Of course, you have to rest if you feel the DOMS.

For every day, start a 10 minute jog. Increase that 2 minutes every week.

I have been working out for about Two months right now. I lost 8 pounds of my fats thanks to exercise and dieting. I mainly do aerobic, and that simply to lose Calories. However, beside losing calories, I am now able to run for 20 minutes at 7 KM pace without trouble. Before then, I couldn't walk from my seat to the bathroom. I was 210 pounds and my height is 5"7, now 202 Pounds. My goal is 165.

You don't need to lose calories. You just need to exercise, that is all.

After you have done that for a while, and think you can step it up, go to a gym or buy weight.

But I recommend light weights at the beginning. Once you are used to them, get more weights. Make sure to buy adjustable dumbbells and a barbell.

[StoppingTime]

:arrow: Fitness. If you want a thread moved, just report it.

[Nellerin]

OK, get bigger by starting on a 300 calorie surplus and getting 50% of calories from carbs, 30% from protein and 20% from fats.

Try to get in 1 gram of protein per pound of bodyweight.

Workout 3-4 times in a week doing mainly compound exercises such as bench, squat, deadlift and rows. On compounds like the ones i just mentioned do 3-5 sets of 3-6 reps to build strength and then transition to 8 rep sets after you get stronger.

[Magus]

OK, get bigger by starting on a 300 calorie surplus and getting 50% of calories from carbs, 30% from protein and 20% from fats.


300? That's a lot. Most recommend half of that, or 100. You want to turn the kid into bearmode?

[Nellerin]

300? That's a lot. Most recommend half of that, or 100. You want to turn the kid into bearmode?

Uhm, 300 calorie surplus is the low end of a bulk since many people bulk up at 500 calories more.

300 calories is still a clean bulk if it comes from good foods.

You do realize that his BMR will be higher when he exercises so therefore a 100 calorie surplus will result in very little if not no weight gain.

Not to mention most of the calories come from carbs and protein so they are going to help during exercise and then recovery and building muscle.

100 calories as a surplus is way too low.

[TigerBoy]

As said, the main aim is to build muscle via a combination of stimulating those muscles to grow from resistance training (weights etc) AND providing sufficient protein.

On the nutrition front, as long as your intake equates to AT LEAST enough calories to perform your daily exercise you won't lose weight, and erring on the side of 'too many' at the start seems fine.

On the protein front around 1g per pound bodyweight seems a common figure, but to achieve this you will need to work on your nutrition without taking supplements. So protein sources I use to fill in would be things like milk (~10g/pint), eggs (~6.5g each), peanut butter sandwich (~15g) etc.

1g of protein = 4 calories as a guide, so if your intake is 100g protein that's 400 calories right there, depending on how your body uses it.

[Nellerin]

As said, the main aim is to build muscle via a combination of stimulating those muscles to grow from resistance training (weights etc) AND providing sufficient protein.

On the nutrition front, as long as your intake equates to AT LEAST enough calories to perform your daily exercise you won't lose weight, and erring on the side of 'too many' at the start seems fine.

On the protein front around 1g per pound bodyweight seems a common figure, but to achieve this you will need to work on your nutrition without taking supplements. So protein sources I use to fill in would be things like milk (~10g/pint), eggs (~6.5g each), peanut butter sandwich (~15g) etc.

1g of protein = 4 calories as a guide, so if your intake is 100g protein that's 400 calories right there, depending on how your body uses it.

Ya exactly, if you're having trouble getting all your protein in. A 100% whey isolate protein shake will be fine taken on workout days and after you complete the workout.

[TigerBoy]

Ya exactly, if you're having trouble getting all your protein in. A 100% whey isolate protein shake will be fine taken on workout days and after you complete the workout.

I don't know anything about protein shakes and the like - is there something special about the type you mention?

I'm a bit sceptical about using them because they seem so heavily marketed, but as I drive my mum mad drinking up the milk so I might try some if they really are worth bothering with. If I could control my diet 100% (i.e. if I bought the food and cooked it) I'd be fine, but some days she randomly decides to do something quick and not great nutritionally.

[Enthusiast]

All I do is rock climbing or training for it. I noticed I was getting stronger everywhere instead of just the biceps. Weight lifting seriously does not help you that much. A bit of climbing goes a long way because your whole body is moving, and your forearms get extremely strong. It's an intense workout, and has helped me a lot.

[TigerBoy]

All I do is rock climbing or training for it. I noticed I was getting stronger everywhere instead of just the biceps. Weight lifting seriously does not help you that much. A bit of climbing goes a long way because your whole body is moving, and your forearms get extremely strong. It's an intense workout, and has helped me a lot.

I'm a fan of swimming for the same reason, but to say weight training doesn't help very much is very unfair. If you have a good program varied around the body its possible to have a very equivalent workout, the problem is that a lot of people just focus on the 'vanity' muscles.

A good resistance workout can also lead to far greater muscle bulk than you'd ever achieve from swimming or climbing, simply because you can increase the resistance past your body weight or the effects of water drag.

[Nellerin]

I don't know anything about protein shakes and the like - is there something special about the type you mention?

I'm a bit sceptical about using them because they seem so heavily marketed, but as I drive my mum mad drinking up the milk so I might try some if they really are worth bothering with. If I could control my diet 100% (i.e. if I bought the food and cooked it) I'd be fine, but some days she randomly decides to do something quick and not great nutritionally.

Whey protein isolate is the highest quality protein to get when trying to build muscle. Soy is second best, but a high quality whey protein shake truly has benefits.

http://www.livestrong.com/article/244826-benefits-of-whey-protein-on-muscles/

[TigerBoy]

Whey protein isolate is the highest quality protein to get when trying to build muscle. Soy is second best, but a high quality whey protein shake truly has benefits.

http://www.livestrong.com/article/244826-benefits-of-whey-protein-on-muscles/

Excellent thanks! There's some good stuff on that site I should have thought of looking there. I only came accross it when I was reading up about <boo>Lance Armstrong</boo>

[Magus]

Excellent thanks! There's some good stuff on that site I should have thought of looking there. I only came accross it when I was reading up about <boo>Lance Armstrong</boo>

You know, they will try(some people) to recommend you ignitors, nitrogen pills, amino acids, glutamine, niacin, l-carnitine, creatine and the list goes on for some reason. They did to me. :P

But that particular website gives a general idea on what most of these things do, their benefits and their harmful effects. Good thing they don't advertise any of these things.

[Zenos]

I'm 16, male, 6'2,I have a thin body and I want to workout to have a nice and built body.
Can you give me some advise how to?
What are the foods to eat?
Daily routines?
What are the best chest exercises?
What are the best abs exercise?
and other?

Please specify how long have you been working out, gender, age, height, weight.



As to a workout start with this( you could follow it for a few years because it has several routines in it that you can use):

As to a warmup always start with either a set or two Clean and Press,or the barbell snatch ( for 6 reps)..using the bar only at first,and a set of push ups. The reason I suggest the clean and press or the barbell snatch as a warm up instead of cardio is simply this these lifts uses as warm ups hit the entire body and are far better for what you arte going to do workout with weights,and you don't spend 10-15 minutes exhausting you're legs before you start lifting weights)

The Bosco System of Progressive Physical Training


http://www.sandowplus.co.uk/Competition/Paschall/Bosco/bosco01.htm



(once you've gotten into the intermediate or even advanced level of development you can move to this:)

Muscle Moulding

http://www.sandowplus.co.uk/Competition/Paschall/musclemoulding/mm-intro.htm



As too how long I have been working out i had been working out for 3 years,but am starting back over due to recovering from pnuemonia.

[Nellerin]

You know, they will try(some people) to recommend you ignitors, nitrogen pills, amino acids, glutamine, niacin, l-carnitine, creatine and the list goes on for some reason. They did to me. :P

But that particular website gives a general idea on what most of these things do, their benefits and their harmful effects. Good thing they don't advertise any of these things.

Ya most of those things are bad but Amino Acids and Creatine are great supplements to take and aren't bullsh*t like others.

[Magus]

Ya most of those things are bad but Amino Acids and Creatine are great supplements to take and aren't bullsh*t like others.

I am talking about money. Because of these wide variety of supplements, many don't know what to take, and end up being broke from buying something useless.