Teen Beginner Needs A Program

**Draake1** · 07-03-2015, 10:05 AM

Well I am 16 and 3 months old and i got really interested in the gym and get into weight lifting , i will go with my friend but most of the time i will be alone which scares me a bit. Now i am 6,0ft tall and 78kg, I am not skinny i just have some fat and noticeably chest fat. Now I have summer and this is something I really want to get into, I can go everyday and even multiple times so time is not a problem, which is a problem is that I don't know anything and neither does my friend. So I would like for you to give me tips and a workout routine and program and explaining me what to do and if possible recomendation for diets. Please help me my goal is to transform even if it means for me to work really hard I got nothing better to do. My main goal right now is to turn my chest into muscle and I know its really hard but in this month i want them to disappear. Thank you.

**5skin** · 07-03-2015, 11:15 AM

Do Starting Strength.

Eat healthy, get in your protein everyday. Use a BMR calculator and/or a daily caloric need calculator to find out what your maintenance is, then add 500 cal to that.

**Lumicko** · 07-03-2015, 11:59 AM

Originally Posted by 5skin

Do Starting Strength.

Eat healthy, get in your protein everyday. Use a BMR calculator and/or a daily caloric need calculator to find out what your maintenance is, then add 500 cal to that.

isnt it better to add 250 ?? For cleaner bulk

**Tgb02** · 07-03-2015, 12:39 PM

He is 16 he doesn't need to track calories. So first off you can't lose fat and gain muscle at the same time so since you are 170 pounds at 6 feet tall I suggest you bulk. I prefer icf 5x5 over starting strength but get on a real beginner program, learn proper form for each lift, and eat a lot of food.

I know you think you can workout every day and you have all the time but since you are beginner less is more.

Eat a lot of food (doesn't have to be all healthy, pizza, peanut butter, all good), sleep a lot, be true in your workouts and lift heavy, be active.

**Draake1** · 07-03-2015, 01:50 PM

Yeah but since i'll bulk wont i increase the size of the chest since i have a lot of fat in that area. And why is it wrong to not go to the gym everyday.If I go run everyday while I bulk, will I reduce excess fat?
I really don't know anything and anyone to help me but thanks for the help!

**SandBB** · 07-03-2015, 01:52 PM

DON'T COUNT CALORIES WHEN YOU ARE 16.

Just train hard, eat EVERYTHING and ALOT of it and sleep whenever you have time.
Don't start thinking about macros, supplements etc yet, no need to make things complicated too early.

**salih99** · 07-03-2015, 03:32 PM

Originally Posted by SandBB

DON'T COUNT CALORIES WHEN YOU ARE 16.

Just train hard, eat EVERYTHING and ALOT of it and sleep whenever you have time.
Don't start thinking about macros, supplements etc yet, no need to make things complicated too early.

Why ?
I lost 50 pounds with tracking macros
i was fat af 250 lbs now i'm 200

**EatLiftRest** · 07-03-2015, 05:29 PM

Originally Posted by salih99

Why ?
I lost 50 pounds with tracking macros
i was fat af 250 lbs now i'm 200

People say not to track macros as it seems obsessive as a teenager. I personally track macros and I'm a year old you. It doesn't impact my daily life and actually makes me more relaxed as I know what I'm having.

tl;dr do what you wanna do man

**Draake1** · 07-03-2015, 05:34 PM

Yeah but i need help, I'm not sure what to do.

**Bluebackbood** · 07-03-2015, 06:46 PM

Do a clean bulk (gain 2 pounds or around there) and begin a beginner workout such as the ones posted above

**salih99** · 07-04-2015, 05:13 AM

Originally Posted by EatLiftRest

People say not to track macros as it seems obsessive as a teenager. I personally track macros and I'm a year old you. It doesn't impact my daily life and actually makes me more relaxed as I know what I'm having.

tl;dr do what you wanna do man

Yea bro when u know that u are in deficit every day it feel safe and good
i tried clean eating it does not work maybe i was eating too much lol
iifym really helped me to change my body and i'm still using it

**bmcblinz** · 07-04-2015, 05:29 AM

Look at Kelei's Routines& Advice thread http://forum.bodybuilding.com/showth...post1268172311

Your routine would be:
Bench
Seated row
Front squat
Romanian deadlift
Tricep pressdown/skullcrusher
Curls
Lateral raises
Standing calves.

The sets & reps are in the thread.
If that's too many exercises for one day, split it as upper/lower
Bench- Front Squat
Seated row- Romanian deadlift
Triceps- Lateral raises
Biceps- Calves

**Draake1** · 07-04-2015, 05:36 AM

Just a question, If i bulk will my chest fat turn into muscle, or atleast be more firm that just fat? Cause I only hate my chest fat atm.

**TeenAthlete95** · 07-04-2015, 05:50 AM

OP you must understand that anything worth having is not easy. It will not happen overnight. At times you will wish it will but you have to persist in what you're doing. Use a beginner 5x5 program that incorporates the main compounds and make sure you're doing them right. Post vids and ask for criticism if necessary. The other main thing is to be consistent. If you find you're not making progress over 6 weeks and you want to change the program, don't. It's your diet that is probably the problem not the program. If you have any other questions just message me. Good luck

**Ovidiu998** · 07-04-2015, 06:48 AM

Just focus on compounds movements,try to hit them 2-3 times a week,and throw in some accessory movements as well.
Dont fool yourself and go on a split,just go SS 5x5 or ICF and you will be all good.

**Draake1** · 07-04-2015, 07:06 AM

Can you give me some accessory movements(tried looking them up but i'm not sure about them).
Also I think i will go Icf 5x5 but I also found allpro's (can anyone suggest the better one for noob gains?) since i want to build the most muscle I can in my beginner stage, and If so what can i do in the other days / can I do something more at the gym and go more? Maybe different workouts or body parts i can target, I just want to have the most gains i can. Anything if I can include to max my results! Thank you for all the comments!

**TeenAthlete95** · 07-04-2015, 11:51 AM

ICF is ok because it incorporates 5x5 movements and isolations, however with beginners they fail to realise the importance of the compounds and and concentrate on the isolations. The compounds should always be a priority, don't hold back on them so you can lift more with accessory work

**SandBB** · 07-04-2015, 12:01 PM

If you are obese and REALLY need to lose weight, then you should track macros.
The main reason teenagers shouldn't count calories is because they need to focus on things such as: eating enough food, sleeping enough, learn proper form, understand what a good program consists of and alot of another things.

When starting to train there are lots of other factors that needs more attention than your macros. But if you feel comfortable doing it at such a young age then go for it.

**Draake1** · 07-04-2015, 11:46 PM

Well im just skinny fat, i just have mostly chest fat so with cardio i think it wouldnt be a problem.

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