Critique My Meal Plan & Routine: 17 yrs old
Hey my name is Dex. I am 17 years old, 135 lbs and have been working out for a while. I would consider my self to be more of a "fitness guy" with a lean body. I am definitely a runner but and I am looking to keep basically the same frame. However, even though I want to stay lean and skinny, I would like to up my mass from 135 to 160 lbs, adding 25 lbs of muscle. Currently right now I do have a 6 pack and there are minimal cuts, but you can easily see that I am a skinny mofo. Anyways, this took me a while to do and the nutritional information comes from calculators and the actual products' nutritional information. All information has been adjusted accordingly to the serving. As for the calories burned, it has come from calorie burning calculators: My Meal Plan My Calories Burnt Thanks guys, I really appreciate this.
horrible... just horrible... You're burning more than you're eating, and you want to gain weight? More protein, more carbs, more fat
if you want to gain weight double the cals and cut the cardio
not enough intake for weight gainage.
You're trying to gain weight? Seriously, just sit down and look at your diet and "routine" there. You're eating <2,000 calories and burning about 1,800 calories per day (not including the calories you burn just by sitting around/walking/sleeping.) I don't know how tall you are, but 135 lbs is very lightweight no matter how tall you are unless you're a midget. 25 lbs of muscle is a big goal and you won't accomplish this by eating like a girl and running all day. Sorry, but that's the truth. You should be eating 5-6 meals a day and getting about 3x as many calories and a lot more protein. Order some whey and put together some protein shakes and load up on protein in the morning and pre/post workout. Stop doing cardio, you don't need to lose fat. Start lifting lots of weights. You may want to meet up with a personal trainer at a gym before you start a real routine. Anyway, you have lots of work to do. Start fishing around in the F&N Archives (link) . Also, here are a few threads you should fine particularly interesting: Noob Thread Revived!!!1 <- **For the love of god can we get a sticky** http://forums.offtopic.com/showthread.php?t=937642 Newbie Guide to Bulking:http://forums.offtopic.com/showthread.php?t=699488 Official noob links. Everything you need to know is right here. http://forums.offtopic.com/showthread.php?t=763356 Good luck. Post less, lurk more. ps I like how you have your running regimine half in kmh and half in mph.
Eat like crazy. No cardio for you.
Just out of curiosity, how tall are you? Anyway, if you want to gain weight you need to eat more calories than you expend. If you're not willing to sacrifice some fat gain for overall weight gain, you're going to make very slow progress or no progress at all
want fat? please take some of mine.
1800 calories won't do shit to go from 135 to 160... I'm 155lbs right now eating 3700cals and I'm having problems to eat 3700...imagine 4.5k-6k like so people here do
RenaultFreak 1800 calories won't do shit to go from 135 to 160... I'm 155lbs right now eating 3700cals and I'm having problems to eat 3700...imagine 4.5k-6k like so people here do Its easy. I probably shouldnt really be eating this much but its not like I'm afraid of a little extra gut. My gf likes to use it as a pillow.
Up All Night Just out of curiosity, how tall are you? Anyway, if you want to gain weight you need to eat more calories than you expend. If you're not willing to sacrifice some fat gain for overall weight gain, you're going to make very slow progress or no progress at all I am 5'8. The thing that I am wondering about is if it is possible to continue with all the running and stuff and gain only muscle? To do this I am guessing I am going to need a shit load of protein.
dexterium I am 5'8. The thing that I am wondering about is if it is possible to continue with all the running and stuff and gain only muscle? To do this I am guessing I am going to need a shit load of protein. For the sake of simplification, no. You need to run ALOT less (running is obviously a priority for you, so don't cut it out) and get into the gym. Forget about getting alot more protein, you need to eat alot more period. Right now you want to gain 25lbs (of muscle), but are doing nothing about it and looking for a way to gain muscle without getting fat or going to the gym, it's not going to work. I'm 17, 6'2, I went from 165lbs, alot of cardio, barely eating to 190(25lb gain), barely any cardio, eating 4k-5k in 6months, and it's not all muscle, but I honestly don't look fat. You need to decide whether you're going to gain your weight and in the process get stronger and healthier or stay skinny. Edit: Actually, you're eating all the protein you really need right now, just eat more in general.
ralyks For the sake of simplification, no. You need to run ALOT less (running is obviously a priority for you, so don't cut it out) and get into the gym. Forget about getting alot more protein, you need to eat alot more period. Right now you want to gain 25lbs (of muscle), but are doing nothing about it and looking for a way to gain muscle without getting fat or going to the gym, it's not going to work. I'm 17, 6'2, I went from 165lbs, alot of cardio, barely eating to 190(25lb gain), barely any cardio, eating 4k-5k in 6months, and it's not all muscle, but I honestly don't look fat. You need to decide whether you're going to gain your weight and in the process get stronger and healthier or stay skinny. Edit: Actually, you're eating all the protein you really need right now, just eat more in general. So If I wanted to do this rather slow and still keep a good lean frame with a low % of body fat, should I up my calories to 2000?
dexterium So If I wanted to do this rather slow and still keep a good lean frame with a low % of body fat, should I up my calories to 2000? That's still not enough.
dexterium So If I wanted to do this rather slow and still keep a good lean frame with a low % of body fat, should I up my calories to 2000? If you want to keep a good lean fream with low % body fat, and put on 25lbs, it will probably take you 20 years. Timberwolf put on lean body mass slowly, and I can tell you you won't gain nearly as fast him. http://forums.offtopic.com/showthrea...6&page=1&pp=25 Upping to 2000 calories will do nothing, like cbrpimp said you are probably burning 3500 calories per day. Either start eating more and get into the gym, or accept your life as a skinny runner.
There's your inspiration.
omfGOODDDD you stfu and eat atleast 6000 cal and stop jogging, thats for mums and fags oh fuck and I dred to see your fucking 'workout'
Peal omfGOODDDD you stfu and eat atleast 6000 cal and stop jogging, thats for mums and fags oh fuck and I dred to see your fucking 'workout'
You can continue running, but if you are running that much you need to figure that your body burns another 1500-2000 calories a day and you need to be eating at least 4k a day to put on weight. You also need to get a routine, you will not put on any muscle doing what you do now.
your 17...go out an play, enjoy life
For now, I am going to up my calorie intake to 2200 and I will see how I feel after a few weeks of this. I will continue to up my calories if necessary. My main concern is keeping my 6 pack.
dexterium For now, I am going to up my calorie intake to 2200 and I will see how I feel after a few weeks of this. I will continue to up my calories if necessary. My main concern is keeping my 6 pack. Are you retarded, seriously?
dexterium For now, I am going to up my calorie intake to 2200 and I will see how I feel after a few weeks of this. I will continue to up my calories if necessary. My main concern is keeping my 6 pack. If it's all about the six pack then you're not really going to get very far.
Well, is there a meal plan out there to keep my 6 pack and gain muscle at the same time? lol
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