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it's really not. proper macro's with the right type of diet helps you stay fairly lean while building on mass.The thing is I still have a flabby belly. Should I lose the rest of the weight I want to first before I start rebuilding? More calories sounds scary
We aren't talking about going OVER maintenance, we're talking about not being so far under maintenance. At your size, you probably have maintenance calories with your workouts of over 2800. If you took in 2000 calories a day, you should still loose more than a pound a week. sure taking in under 1000 makes it closer to 3 pounds a week, but you are loosing muscle, and not having enough energy to work out effectively. comically this means you are LOWERING your daily maintenance calories, where what you really want to do is raise how many your body uses..The thing is I still have a flabby belly. Should I lose the rest of the weight I want to first before I start rebuilding? More calories sounds scary
The mental barrier is the hardest to overcome. Because you are battling with weight and the physical and mental effects of self image, it seems counterintuitive to eat more. However, if you do it right, divide your meals evenly through out the day (every 3 hours) and eat clean, you will see the fat fly off. Also by consuming balanced meals at appropriate intervals, you will mantain adequate nutrient levels which at your age is all you need to build muscle.The thing is I still have a flabby belly. Should I lose the rest of the weight I want to first before I start rebuilding? More calories sounds scary
For the clean and jerks, basic motion is like thisEasyEJL- I do each of those exercises each night during the week. How does working the same muscle everyday hurt it or stunt muscle growth? What are clean or jerk aerobics? I might be able to get a hold of that exercise video but I'll have to see. Thanks alot for the input
As far as eating every 3 hours, School is an obvious constraint. I don't know if I'd feel comfortable whipping out a protein bar in the middle of math class and having everyone stare at me. School is from 7:25 am to 1:45 pm for me.
For the clean and jerks, basic motion is like this
but with a pair of say 10lb dumbbells (may want to start with the lightest you have to get the feel for it), and doing them relatively fast paced, with the downward being the reverse of the upwards (not dropping them) do it at a fast pace, maybe 4-5 seconds each direction. It doesnt sound too bad, but try them, do 3 sets of 12 with maybe 90 seconds rest between each set of 12, no rest between each exersize, and no pausing at top + bottom. Do them a little slower if you need to, but not actually stopping or pausing at any point.
edwards already covered it, you don't gain new muscle unless you let the damage from one exersize heal. how long that takes is questionable, but its longer than 24 hrs. you being younger, 48 is possible if you aren't hitting it too hard.
And even if you can't eat every 3 hrs during the school day, the closer you get to that, the better. It leaves you never really hungry, so you don't overeat at a main meal. Hit a quick protein bar between classes, the precise 3 hr mark isn't critical
Again thats the EXACT mind frame I had, but still don't be afraid of calories.. clean calories. By keeping your body in such an extreme caloric deficit such as that your body will go into survival mode and actually try to hold onto fat at the expense of muscle which is the last thing you want to do. Where you are right now you can easily loose those 19 pounds with a clean diet and exercise and then start a nice lean bulk to help put on some extra pounds.The thing is I still have a flabby belly. Should I lose the rest of the weight I want to first before I start rebuilding? More calories sounds scary
Unfortunately - at 17 years old, that view is very difficult to have.The point is, doesnt matter if people look at you funny. Their the ones spending day in and day out doing 100 million bicep curls with little to no growth.
true. I didnt see the part about being 17. :run:Unfortunately - at 17 years old, that view is very difficult to have.
Oh yeah, also to add (I think we all missed it), let yourself go for 1 meal a week. completely let go, don't worry about it, don't count it, don't try to make up for it the next day by eating lighter. Its partially motivational (the excitement of waiting for that saturday dinner) and its partially good to help refill glycogen reserves.
two more food things
remember that this is a marathon, not a sprint. You are trying to build habits for life, not to get suddenly slim and go back to how you were eating before right? so small setbacks, or times where things get slow are ok, its the long term results that matter.
Also, althought it may again seem counterintuitive, if your losses pull to a complete halt for a little, its no harm to bring eating back to a higher level, and even gain a pound or two or 3 back over the span of a few weeks, then go back to loosing again. the human body is VERY adaptable, and the shock of changes often helps. So when weight loss slows below a pound every 2 weeks, gaining 2 lbs back in 3-4 weeks might be enough that when you go back to loosing a pound a week again afterwards.
Yea I know what ya mean JMH I was only offering that option because someone had mentioned a personal trainer at a gym in an above post and I know Bobo is a hell of a lot cheaper than a gym trainer and the results are legit.While I agree with you on Bobo's services, OCC - I seriously doubt he'll have the money.
Fact of life is most kids in high school won't have that kind of cash.
I know I didn't.
:head:In high school I felt the same way about pulling out a bar or a shake or vitamins during class. I didnt want to I felt embaressed for some reason but then I just got the nerve up to do it, yea some people will ask you a few questions and you can respond to them however you want.
I chose to be a **** and say smart ass comments,like "its a whales ****, my poop from this morning, anabolic steroids, Why the Fvck do you care?" It was easy after that. Im glad I did, these habbits got me a full scholarship to college for ball.
Work the nerve up to do it, it makes things a hunreded times easier.
haha. So the rule is basically like BB.com now? I remember seeing a sticky about that. They placed it all over the place.I enjoy being a free agent as I can make fun of anyone's product that way remember with bobo's new announcement, reps can't take cheap shots at other companies products. I however can
http://anabolicminds.com/forum/supplements/75440-its-stops-now.htmlhaha. So the rule is basically like BB.com now? I remember seeing a sticky about that. They placed it all over the place.
:lol: whip out PA on someone :hammer:http://anabolicminds.com/forum/supplements/75440-its-stops-now.html
if I ever get bored, i'll start doing some "rep baiting" and see if I can get one to go off. shouldn't be too hard
Squats and lunges are good. even no weight squats can be a dragI want a leg day but I don't know what exercises are possible with just barbells and myself :blink:
I'll be starting this as soon as the protein bars and whey powder come in the mail. I'll actually be starting at 214 instead of 219 because somehow I lost 5 pounds this week
I'll update you guys with how the diet is going and how I feel with the exercise plan.
I'll also upload pictures as soon as I get a chance so I can do splits once this thing gets going in full force.
-Danny
:X. I was teasing one of my friends during class. Our teacher made us watch the PETA video in class. I kept making it worse for her. I was also paired with her for a project. I made her not eat meat ever agian. But she's looking reaaaally good cause of it :hammer:Should I exchange a cardio day for a leg day?
And Sevename- I became a vegetarian at age 13 because my older brother (then 17) forced me to watch a bunch of stupid PETA documentaries about animal cruelty in slaughterhouses. It made me cry like a little girl, and I found after that whenever I ate meat I became sick to my stomach. Naturally, I decided not to eat it anymore and I guess I've stuck with it ever since. Does Bobo live in Virginia? Also, I'll definitely pick up a copy of that book. Thanks for the recommendation.
Ordered the whey protein and protein bars. Can't wait to give this a go.
Don't sweat the small stuff. You have already made some significant improvements. These changes will provide significant progress in as few as 6 weeks. Keep it up.Any suggestions?