well im ABOUT 15 yrs old well in may, bout 6''3 1/4, weigh 153 :/. i got a lil fat here n there. but im jus lookin to tone my stomach and arms. i pretty much admit i got one ****TY diet lol. I eat 3 times a day breakfast lunch dinner but down soda n energy drinks every day. im a lil weak for my height. from this picture what should i do /w my diet and what workouts?
SERIOUS SUGGESTIONS PLEASE.
hxxp://i52.tinypic.com/90op48.jpg CHANGE HXXP to HTTP.
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Thread: pics, 6'3 153.
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03-17-2011, 09:53 AM #1
- Join Date: Mar 2011
- Location: New York, United States
- Age: 27
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pics, 6'3 153.
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03-17-2011, 09:57 AM #2
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03-17-2011, 10:00 AM #3
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03-17-2011, 10:00 AM #4
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03-17-2011, 10:03 AM #5
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03-17-2011, 10:10 AM #6
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03-17-2011, 10:18 AM #7
This place is loaded with stickies to help you out. Go in the T-BB Section. Look at this thread first:
http://forum.bodybuilding.com/showth...hp?t=117801461road to 700lb deadlift while being jacked and tan 100% floridas natural orange juice ツ
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03-17-2011, 10:19 AM #8
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03-17-2011, 10:19 AM #9
There are lots of calculators available that'll give you a good starting point. 6'3 153, you will probably need to eat at least 2,000 calories a day to gain - maybe more. Try to get at least 100 grams of protein (some people would recommend as much as 160 for you) and around 50 grams of healthy fats (nuts, avocado, olive oil). The rest of your calories can come from carbs.
Start with a basic workout. You can look up something like "Starting Strength" or just do a 4 day split of back/bi, chest/tri, legs, abs/shoulders or something. Lift as heavy as you can. As long as you stick with it, you should see results.
You could "pig out and eat protein shakes" like suggest above, and see results, but if you want actual structure - here you go.
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03-17-2011, 10:25 AM #10
Do something like starting strength. Chest, back, and leg lifts will give all your smaller muscles the work they need to grow at this stage. At your weight, you might as well just pig out for now. If your body fat % stars creeping up there then get some more specific nutrition information. Just pig out on things that aren't junk (potato chips/candy/soda/cheetos) Go to the local golden coral all the time.
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03-17-2011, 10:26 AM #11
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03-17-2011, 11:05 AM #12
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
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I was tall and lanky as hell at your age too. I did play sports and lifted but i under ate I am sure of it. I was 6'3" and 155 when I was 17. With time and consistancy you can look like Robbie Sardinia someday!
Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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03-17-2011, 11:09 AM #13
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03-17-2011, 11:16 AM #14
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03-17-2011, 11:57 AM #15
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03-17-2011, 12:29 PM #16
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03-17-2011, 12:30 PM #17
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03-17-2011, 01:28 PM #18
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
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What foods is not that important. Learn to get a nice amount of food in every couple of hours. At your age you can really burn through carbs easily so eat pasta, rice, chips...hell anything you want. Make sure to get protein as well and just lift with good form and pace while steadily improving in the gym. Honestly the first year you will pack on some serious muscle if you feed your body and train intensely.
download and read through this free book it will explain alot.
http://scivation.com/books/ectomorphs.htm
I also recommend this training program. I use it quite frequently.
http://scivation.com/books/triphase.htmContest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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03-17-2011, 05:27 PM #19
- Join Date: Mar 2011
- Location: United Kingdom (Great Britain)
- Age: 30
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Im a red,its in the job description if you bothered to look lol.I would srs eat eat eat
and eat some more though.....prehaps purchase a set of 20/15kg Dumbells and then buy some more weight for
them when you think your ready.It must suck having an extremely fast metabolism,but i've never had one so i wouldn't know.
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03-17-2011, 06:13 PM #20
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03-17-2011, 06:49 PM #21
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03-17-2011, 10:20 PM #22
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03-17-2011, 10:24 PM #23
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03-17-2011, 10:28 PM #24
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03-17-2011, 10:36 PM #25
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03-17-2011, 10:45 PM #26
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03-17-2011, 11:04 PM #27
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03-18-2011, 02:30 PM #28
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03-18-2011, 02:45 PM #29
- Join Date: Aug 2006
- Location: Illinois, United States
- Age: 33
- Posts: 3,010
- Rep Power: 719
exactly! For now just read, EAT!!!, lift, and sleep.
Get a good routine that has you squatting, benching, deadlifting and doing something like rows and chins.
Dont over complicate things at this point. Eat 5 times a day, 1-2 of those being shakes. At least a shake PWO. The rest whole foods. Protein every meal. Just shove ur face. Add high calorie foods like nuts, milk, oils and at ur weight go have fun with the carbs too.
Srsly, just eat 5 times a day until u basically are force feeding urself, lift and sleep.
Eating big wont be fun, but u have to do it.S
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03-18-2011, 03:40 PM #30
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