New to everything - Looking for advice

[kingnickandnate]

Hey everyone, im new to all of this and i'm looking for everything from general to specific advice. I'm overweight right now, but i just started working out and overall have dropped inches around the waist, but gained weight on the scale. I'm looking for any advice for things like a good diet (i need to drop stomach fat), building techniques (i want to bulk up - so, certain exercise and how many workouts per week / how long), and supplements (i've been studying them alot lately, but im having trouble finding ones that suit me).
I know this is really broad and probably hard to follow, sorry for that. I just know theirs a lot of experienced members that float around this section and i'm just hoping to learn. Not looking to get flamed here.

About me:
-17 years old
-175 lbs
-5 feet 4 inches tall
-I workout 3-5 times per week, but i have a hard time working out intensely and for a long time.
-Supplements:
-NanoVapor Pre Workout
-Whey Protein
-Pills: Creatine (5 grams), L-Glutamine (1 gram), L-Carnitine (1 gram), and Calcium and energy tabs.

[Tb0282]

Eat 500 calories below your maintenance. Google "caloire maintenance calculator" to find your maintenance.

As for routines, BLSS is a good one to get you started and get you used to the exercises. Cardio is optional.

[kingnickandnate]

Eat 500 calories below your maintenance. Google "caloire maintenance calculator" to find your maintenance.

As for routines, BLSS is a good one to get you started and get you used to the exercises. Cardio is optional.

Thanks for the advice, first off.
And i looked through a couple different threads about finding my maintenance. After doing them all, i came out with a different number for each. From what most people said, my most accurate was 2339. Does that sound right for someone my size? (175 lb, 5'4, 17 years old)
And thanks, ill check out BLSS.

[Tb0282]

Thanks for the advice, first off.
And i looked through a couple different threads about finding my maintenance. After doing them all, i came out with a different number for each. From what most people said, my most accurate was 2339. Does that sound right for someone my size? (175 lb, 5'4, 17 years old)
And thanks, ill check out BLSS.

2300 sounds about right (you can round it out.)

[kingnickandnate]

2300 sounds about right (you can round it out.)

Alright cool, thanks.
Any advice as to supplements? I know motivation is a whole different ball game, but i'm having a hard time staying motivated throughout the workout. I didn't know if there was any supplements that could help out with this, or something along those lines.

[Tb0282]

Alright cool, thanks.
Any advice as to supplements? I know motivation is a whole different ball game, but i'm having a hard time staying motivated throughout the workout. I didn't know if there was any supplements that could help out with this, or something along those lines.

Supplements are not necessary, but can help. A pre-workout supplement may help you stay focused during a workout, I'm not much of an expert on the topic of supplements, better to PM Hyruliangoat, he knows quite a bit about supplements.

[kingnickandnate]

Supplements are not necessary, but can help. A pre-workout supplement may help you stay focused during a workout, I'm not much of an expert on the topic of supplements, better to PM Hyruliangoat, he knows quite a bit about supplements.

Alright will do. Thanks again.

[Getriporshiton]

Please listen to tb, ANyone that posts here please dont be spitting broscience or negged.

Remember brah, there are no good or bad foods.

[kingnickandnate]

Please listen to tb, ANyone that posts here please dont be spitting broscience or negged.

Remember brah, there are no good or bad foods.

Yeah, i was just reading some posts you made on someone else's thread about food. I'm still trying to grasp the overall idea of macro's, but i started counting calories in general today. I'm way over my deficit, unfortunately.

[Getriporshiton]

Get Myfitnesspal on your phone makes it easier.

[kingnickandnate]

Get Myfitnesspal on your phone makes it easier.

I doubt my phone can get it, but ill look into it. Thanks.
How does cutting weight in general affect upper body building? I want to bulk up (biceps, etc.), but i want to lose stomach fat as well. Would it be best to work on stomach fat and then later bulk, when i can raise my deficit back up? Or how would i go about that? Sorry, im totally new to all this.

[RainingBlood]

Never buy most of the supplements you currently have ever again. Buy creatine in powder form next time. All this L-glutamine BS is broscience. You don't need a million supplements to grow efficiently.

[BraggadocioBrah]

To find your caloric maintenance multiply your body weight by 12-15. 12 means u workout low intensity ex: weights 3x's aweek and cardio once or whenever and 15 being the highest intensity ex: weights 5x's + aweek and intense cardio 3-5 times.13-14 is in the middle. Multiply your weight by how intense u think u workout based on these #'s and drop 300-500 cals. Arnold schashnader used this and i am to.




Do u want me to give u the formula for macros to?

[Tb0282]

I doubt my phone can get it, but ill look into it. Thanks.
How does cutting weight in general affect upper body building? I want to bulk up (biceps, etc.), but i want to lose stomach fat as well. Would it be best to work on stomach fat and then later bulk, when i can raise my deficit back up? Or how would i go about that? Sorry, im totally new to all this.

Cut then bulk. It'll be better in the long run.

[kingnickandnate]

Never buy most of the supplements you currently have ever again. Buy creatine in powder form next time. All this L-glutamine BS is broscience. You don't need a million supplements to grow efficiently.

Alright. So your saying to drop everything except the powdered creatine? The pills are 1000 MG (1gram) a piece and they're very cheap, thats why i bought them. Or is that not an efficient way to get my 5G/Day of creatine? Whey would be good though, wouldn't it? To help reach my protein macro anyway?

[RainingBlood]

Alright. So your saying to drop everything except the powdered creatine? The pills are 1000 MG (1gram) a piece and they're very cheap, thats why i bought them. Or is that not an efficient way to get my 5G/Day of creatine? Whey would be good though, wouldn't it? To help reach my protein macro anyway?

Yes, I also meant to include whey.
I believe powdered form is cheaper.

[kingnickandnate]

To find your caloric maintenance multiply your body weight by 12-15. 12 means u workout low intensity ex: weights 3x's aweek and cardio once or whenever and 15 being the highest intensity ex: weights 5x's + aweek and intense cardio 3-5 times.13-14 is in the middle. Multiply your weight by how intense u think u workout based on these #'s and drop 300-500 cals. Arnold schashnader used this and i am to.




Do u want me to give u the formula for macros to?

Alright thank you, and yeah i'd like the formula for it.

[Getriporshiton]

da faq I just read?

[kingnickandnate]

Yes, I also meant to include whey.
I believe powdered form is cheaper and is overall better. People have always recommended powder>pills.

Any recommendations on the creatine? I'm trying to find supplements to help me get through the whole of the workout, too. I don't have a problem starting, i just find myself ending earlier and earlier.

[RainingBlood]

Any recommendations on the creatine? I'm trying to find supplements to help me get through the whole of the workout, too. I don't have a problem starting, i just find myself ending earlier and earlier.

Any Creatine Monohydrate will do. It's all the same.
I don't think anyone should be depending on a supplement to get through a workout. There's an underlying problem.

[kingnickandnate]

Any Creatine Monohydrate will do. It's all the same.
I don't think anyone should be depending on a supplement to get through a workout. There's an underlying problem.

Alright.
And i know. I started out fine, now im having problems keeping focused for some reason.

[RainingBlood]

Alright.
And i know. I started out fine, now im having problems keeping focused for some reason.

Remotivate yourself. Go to the Post your pics section and look for motivation.

Video motivates the hell out of me.

[Getriporshiton]

Nick and nate, I reccommend green mag for taste and other purposes. Thats me tho

[Tb0282]

Remotivate yourself. Go to the Post your pics section and look for motivation.

Video motivates the hell out of me.

Agreed, videos and music are a great way to get motivated.

This one is my favorite

[kingnickandnate]

Nick and nate, I reccommend green mag for taste and other purposes. Thats me tho

Alright ill check it out tomorrow. I was just looking at Dymatize creatine. It's incredibly cheap from what i see.

[BraggadocioBrah]

Ok sorry for the wait brah. U take your weight and multiply it by 12-15 depending on how intense u workout. I do a 20/40/40 split ehich means 20%fat/40% carbs/40% protein. U mutiply your maintenance cals by .20then divide by 9(fat is 9cals) and that gives u how many grams of fat to eat. Then u multiply maintenance cals by .40 and divide by 4(protein and carbs are 4cals) and that's how many carbs and protein u eat for the day.



U dont have to do a 20/40/40 tho, change it depending on if u do a lowcarb highfat diet, or carb cycling, or high carb. Just change the numbers. Ex: if u want to eat 70% fat in your diet and 15%carbs and protein, u just multiply .70,.15, .15 by your maitenance and divide the fat by 9 and the carb/protons by 4. Remeber if u u dont lose weight the first week or u hit a plateau drop by 300-500 everytime but never go below 1800.

[kingnickandnate]

Ok sorry for the wait brah. U take your weight and multiply it by 12-15 depending on how intense u workout. I do a 20/40/40 split ehich means 20%fat/40% carbs/40% protein. U mutiply your maintenance cals by .20then divide by 9(fat is 9cals) and that gives u how many grams of fat to eat. Then u multiply maintenance cals by .40 and divide by 4(protein and carbs are 4cals) and that's how many carbs and protein u eat for the day.



U dont have to do a 20/40/40 tho, change it depending on if u do a lowcarb highfat diet, or carb cycling, or high carb. Just change the numbers. Ex: if u want to eat 70% fat in your diet and 15%carbs and protein, u just multiply .70,.15, .15 by your maitenance and divide the fat by 9 and the carb/protons by 4. Remeber if u u dont lose weight the first week or u hit a plateau drop by 300-500 everytime but never go below 1800.

Alright thanks a lot.

[kingnickandnate]

Nick and nate, I reccommend green mag for taste and other purposes. Thats me tho

I workout at home. What machines are completely necessary to have for working out? I've been looking on craigslist, but im not sure what exactly i need.

[JessUnder]

I workout at home. What machines are completely necessary to have for working out? I've been looking on craigslist, but im not sure what exactly i need.

I've been looking into the same..... its hard to find a thread that details this... theres many that give a broad idea but most are for hardcore lifters..

[kingnickandnate]

I've been looking into the same..... its hard to find a thread that details this... theres many that give a broad idea but most are for hardcore lifters..

All i have is dumbells lol. I need to get my sh*t together.