Help Designing a Workout Plan

[Knotch_Blade]

Hey all,

 

So I want to start working out, hard.

 

I'm 15 (16 in October) and I'm 6'3" and about 140-150 lbs. I eat a lot, but can't seem to put weight on, I don't eat a lot of meat (only at dinner, and not everyday) so I'm sure my protein intake could increase.

 

So, let me start by listing my goals:

 

1. Build lean muscle mass.

2. Increase my strength

3. Increase my tone/definition

4. Turn this newly acquired muscle into a soccer powerhouse (actually make it useful?)

5. NOT GET BULKY.

 

Alrighty. So come July 2nd (day 1?) I have access to my local YMCA about 4 miles away (bicycle :D) so I can do anything on most machines and swim/run/bike.

 

So now I ask you all:

 

1. Where should I get started with cardio [i like swimming more than running :P] and strength training?

2. What are the recommended supplements, for a borderline vegetarian?

3. Anything else I need to know?

 

All advice/comments would be greatly appreciated :)

 

I'll post pictures when I get home (in Hawai'i at the moment).

 

Thanks,

 

Max

 

Oh lawd. Here are some pictures, looking at my self I look anorexic, oh well.

 

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Oh my dear lord, that's terrible.

[tortilliachp]

as you rightly point out, weight is only good to gain if you gain muscle.

 

most important thing for soccer specifically, is that you maintain your endurance for the running parts of the game. the more weight you have to carry, the more conditioning training you need to increase you oxygen-uptake for the increased mass.

 

for the weight training per se, see other weight training topics. it's all covered there.

[Myweponsg00d]

Lift heavy weights, eat tons of food, make sure you get enough protein (1g+ of protein per pound so 140+ grams a day for you) make sure you get enough fat (0.4g-0.6g per pound) and fill the rest with carbs.

 

Firstly, toning is a complete myth. A muscle will get larger or smaller. "Tone up" is meaningless. That phrase was sold to you by the media.

 

1. Where should I get started with cardio [i like swimming more than running :P] and strength training?

If you want to build fast muscle, I would not worry much about cardio. Especially since you already ride your bike. It is nice to say "I want to get these muscles and lose fat and blah blah blah" but for a beginner, you really need to pick one goal at a time and try to make sure you have success before adding other goals.

 

2. What are the recommended supplements, for a borderline vegetarian?

Vegetarianism isn't going to matter for supplements. (you mean you dont eat meat, right? you still eat animal products?) If you still eat animal products, whey protein is a great supplement. If you dont eat animal products, a hemp protein, rice protein, or pea protein powder work also. You should also get a multi vitamin, and flax seed oil pills.

 

3. Anything else I need to know?

Understand the concept of muscle growth. When you do something that your muscles havent done before, muscle fibers get torn apart. Using the food you feed your body, new fibers will be built and will likely be larger than the old ones. This means that if you do 3 sets of 8 reps with bicep curls at 20 pounds every single week, your muscles are not going to be growing. You need to always be trying to force yourself to do more reps that you did before, or more weight. Also, understand that the most important concept of muscle growth is the repair process. It takes time for your muscles to build. If you do a full body workout every single day, you will not see growth! You should do each body part usually only once per week. Sometimes you can do it twice in a week, but most people who know what they are doing really only work on each part once per week.

 

I advise a simple training split

Monday: Chest + triceps

Wednesday: Back + biceps

Friday: Legs + shoulders

[fastortoise]

I advise a simple training split

Monday: Chest + triceps

Wednesday: Back + biceps

Friday: Legs + shoulders

This is really the best way to start out. Except it varies for each person.. for example, I do:

chest+triceps

back+legs

shoulders+biceps+abs

 

As you can see there's not THAT much deviation, and each part of the body is trained in a week. And as you keep going, you'll notice some muscles aren't as sore as others and you can work those twice per week (sometimes I work my chest more than twice a week).

[Myweponsg00d]

I advise a simple training split

Monday: Chest + triceps

Wednesday: Back + biceps

Friday: Legs + shoulders

This is really the best way to start out. Except it varies for each person.. for example, I do:

chest+triceps

back+legs

shoulders+biceps+abs

 

As you can see there's not THAT much deviation, and each part of the body is trained in a week. And as you keep going, you'll notice some muscles aren't as sore as others and you can work those twice per week (sometimes I work my chest more than twice a week).

 

Some would argue that it is really best to do back + biceps on the same day, so that you can do things like heavy weighted pullups. A lot of lat exercises use some biceps.

 

Also I like my workout to be based around my progress in the 3 main lifts, squat deadlift and bench press. I cant imagine doing squat and deadlift in the same day... :ohnoes:

 

EDIT: Just wanted to clarify that I'm not really saying urdoinitwronglol but I just wanted to show that there ARE some "reasons" to do it the way I suggested.

 

I say "reasons" because honestly a lot of lifting is just superstition. "Bro science" as it is called. The real main principles are to eat a lot of food, eat enough of fat protein and carbs, lift heavy, and get plenty of rest.

 

The rest of the things like "a post workout shake is completely necessary" or "have 20g of protein before during and after a workout" or "dont do ___ on the same day as ___" a lot of that is just really over analysis.

[fastortoise]

I have my "reasons" as well :mrgreen:

 

The main: my friends and I don't do deadlifts. So we do squats for legs, yates rows and a cable rowing-lift for the back on the same day. Since back exercises use biceps as you mentioned, we "focus" on biceps the day after. Actually, we also do lower back exercises, but very infrequently.

 

At first I wasn't too thrilled about skipping deadlifts but I can get away with it pretty easily.

[Knotch_Blade]

Alright, thanks guys.

 

So I hit the gym Monday, Wednesday and Friday. Can I run on Tuesday/Thursday? Come August 1st I want to start running to prepare to get back into preseason conditioning when school starts.

 

I'd rather make myself feel like I'm going to die now, then feel more "in shape" and run with greater ease when the coach is watching ;)

[Bloodstain]

Well if you do cardio + lift you're going to need to eat even more probably

[Knotch_Blade]

Yum I love eating :D

 

I was wondering what lifts I should do for each muscle group?

[pennywise]

Yum I love eating :D

 

I was wondering what lifts I should do for each muscle group?

 

There's a million different lifts you can do for each muscle

free weights > machines

 

for a typical split you can do

Monday: Chest + triceps

Bench press and tricep pulldown

 

Wednesday: Back + biceps

Rows/pullups/ deadlift/ lat pulldown

Friday: Legs + shoulders

squats/leg press/overhead press/lateral raise

[Bloodstain]

Good starting point is Starting Strength

[Myweponsg00d]

Alright, thanks guys.

 

So I hit the gym Monday, Wednesday and Friday. Can I run on Tuesday/Thursday? Come August 1st I want to start running to prepare to get back into preseason conditioning when school starts.

 

I'd rather make myself feel like I'm going to die now, then feel more "in shape" and run with greater ease when the coach is watching ;)

 

Its not that it is too difficult to do cardio and lift at the same time, its just that doing that extra cardio will burn calories and if you overdo it, the muscle you are gaining might be consumed for your cardio routines.

 

It is very difficult for skinny lanky guys to start gaining weight while they are doing tons of cardio. Adequate rest is extremely important for your body. Even if you feel like you would be able to run, it doesnt mean that it wont interfere with muscle growth.

[Dexek]

Is there any particular part of you that has much more muscle than another part of your body, or likewise a part of your body really lacking muscle? Maybe there's certain areas you should focus on a bit more than others. I mean I know you want to be a soccer powerhouse, but I'm sure you also don't want massive legs with the rest of your body playing catch-up.

[Knotch_Blade]

O hai purepure,

 

Nah. I mean, my legs are stronger than my arms but that is natural. My arms are the weakest, followed by my chest, abs, back, then legs.

 

I'll probably focus my first month or two on my upperbody, then switch over to full body. Good idea?

 

Oh, how long will it take to see some growth? :P

[Bloodstain]

I'd just start with full body

[Myweponsg00d]

I'd just start with full body

 

I agree with this so much. As a beginner you have no real muscular development. Once you've been lifting for a year or so you can start worrying about whether you have any strange proportions.

 

And if you hit the gym 3 times per week, and consistently eat enough protein and enough calories, you should be able to see good results in 6-8 weeks. (I'm talking like...actually nice changes. Not just tiny alterations. I mean, once you lift for a week or two youll probably notice your muscles way more)

 

I have a "motto" for this:

In one month, you will likely not see progress.

In two months, you will really notice the changes.

In three months, your friends and family will be asking you for your secrets.

 

(if you keep consistent)

[Knotch_Blade]

Okay. I was looking at Whey protein, anyone have any specific one they would recommend?

 

I want to buy a Shaker Cup, and use it as a breakfast replacement everyday... When else should I chug one down?

 

Thank you all for you're help :P

[Bloodstain]

Best price I've found on protein is True Protein recession whey

http://www.trueprotein.com/product_listings.aspx?cid=22&v=2

 

Yes, it's 25 LBS, however it would last 6 months at two scoops a day (that's 48 grams of protein and 240 calories from the two shakes combined a day). Note that it is unflavored

 

e: Another option is Optimum Nutrtion (or ON) Whey Gold Standard

[Knotch_Blade]

So if I mixed it with milk, it would taste like milk? :D

 

Oh lawd. Here are some pictures, looking at my self I look anorexic, oh well.

 

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Oh my dear lord, that's terrible.

[Bloodstain]

I'm not too sure what it would taste like, I'm waiting until the stuff I use has run out to try it. I'm thinking of mixing it with chocolate milk though.

 

Well, look on the plus side of being underweight: you can put on a [cabbage] ton of lean muscle and look great.

 

 

 

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[Myweponsg00d]

For beginners, I always reccomend ON 100% Gold Standard Whey. It is very cheap, tastes great, mixes great, and has a good generic balance of nutrients.

 

Bloodstain's link is a solid protein, too. But unflavored whey definitely can put off a beginner. For those of us who constantly drink whey shakes, it is easy for us to forget what it was like to taste our first whey product. It isn't that whey tastes BAD or anything, its just that it has a DIFFERENT flavor and texture. So those who have never had a whey shake will sometimes even have difficulty with the best tasting flavors. I would definitely stick to a small tub or pouch of ON Gold Standard. I reccomend small quantities so you can try out the flavors. It might be tempting to get the best value and say to yourself "Oh I'm sure I can choke it down" but it can be a big mistake.

 

Also, don't just drink a simple shake mixed with water or milk for breakfast. Make sure you have some type of fruit or something with it. Is there a reason you want to "replace" your breakfast? Rushed in the morning? Lack of apetite?

[Bloodstain]

I've heard that the Chocolate or Double Chocolate or something like that flavor of ON is delicious in milk.

 

I didn't notice the breakfast thing, but I know I rarely eat breakfast personally, even though I REALLY should. Zero appetite in the mornings + nausea = a glass of milk and maybe a granola bar or something :oops:

[Knotch_Blade]

Normally, I'd have like a waffle, and I'd eat it on the way out the door. I have to leave my house by like 6:15... and I take long showers. I suppose I could grab some bananas or something :P

 

I'll look into flavours of whey. Can you guys post some links to convince my mom, she's anti-supplement/vitamins... and I'm like 40lbs underweight. She said eat some chicken and pasta and you'll be good, I lol'd.

 

Also, what about flexibility? I'm genetically less-than-flexible... Will weight lifting help me out? :P

[Bloodstain]

Ask her what her reasoning is for being anti-supplement, then tell her to do some research

[Knotch_Blade]

She's an ICU nurse, and claims it'll screw my heart up. I could understand creatine and other "unnatural" supplements being labelled as dangerous, but it's a milk by-product. I see no problem. I'll try and get her to cave.