im 14 years old, and i wrestle...trying to get big

ognickyk · 03-23-2007, 06:53 PM

im 14, i wrestle for my high school.im 5'8''.i wrestle at 145....but i have about 5 lbs of fat i want to get rid of...i have a good build and nice definition, im a strong kid...im at the gym 6 days a week, weight training and running... i currently dont train with protein or any supplements...i just eat very well...what supplements should i take to lose the extra few pounds, get big and build definition while remaining athletic? any suggestions are greatly appreciated...thank you

**Freak** · 03-23-2007, 07:05 PM

Welcome to the site! First determine your body fat so you have somewhere to start from and base your progress. Next assume you are 8% body fat and want to get down to 6% for wrestling.

145lbs x .08 = 11.6lbs of fat
145 x .06 = 8.7

Difference: 2.9 lbs of fat.

For the next week write down every single thing you consume and find the average for the week. This is your calorie baseline. From here cut back calories 500/day for 3 weeks.

3500 calories = 1 lb. of fat so in 3 weeks you will have lost your 3 lbs.

In terms of cardio, some people like high intensity others like low, it just depends what you like because there is a big debate about which is more effective in cutting fat.

Check out Layne Norton's article on contest prep also so you have a solid background of the science:

Bodybuilding.com - Layne Norton - A Unique Combination Of Science And Experience Based Pre-Contest Advice.

You want to eat 6-8 meals per day and put your protein intake at 1.5g/lb of bodyweight.

Since wrestling season is over for most (unless you wrestle your around) I would focus on doing a clean bulk and then over the summer cut, right before wrestling season.

Feel free to post with additional questions.

**Freak** · 03-23-2007, 07:07 PM

year around*

ognickyk · 03-23-2007, 07:10 PM

wow...thats alot of info haha...i stay under 2000 calories a day really....so i dont get fat.....i do what i consider high intensity cardio....ill run anywhere from 3-6 miles...at a 7 mile per hour pace...faster at the end...but thx for the info...and i welcome any other info from you or anyone else

**Freak** · 03-23-2007, 07:12 PM

That is a LOT of cardio and it sounds like you are in terrific condition!!! You still want to get your bf measured and your diet tracked though so you have everything as accurate as possible.

ognickyk · 03-23-2007, 08:03 PM

i gotta be in great athletic shape for wrestling

i love doing cardio haha...do u suggest any supplements or protein for someone who doesnt take any...and is concerned about gaining fat?

**Thomas_Rivera** · 03-23-2007, 08:10 PM

You don't have to nessecarilly use protein supplements. Just make sure you'r eating right. If you do decide to get protein, get a tub of any whey protein and take it after you workout.

And you probably have more than 5 pounds of body fat. If you only have 5 pounds of body fat that would leave you at 3.5 percent body fat and to stay that low is only possible for short amounts of time.

What weight do you feel comfortable at wrestling?

**Thomas_Rivera** · 03-23-2007, 08:15 PM

Actually, instead of "any" protein. Optimum 100 percent Whey

**Freak** · 03-23-2007, 08:17 PM

To gain muscle you have to gain some fat. The goal is to gain more muscle than fat.

Top supplements imo:

whey
creatine
bcaa's
multi-vitamin
flax seed oil

But most importantly get your diet on track and drink plenty of water.

**Thomas_Rivera** · 03-23-2007, 08:21 PM

Stragiht on.

And when you drink water, make sure that the water is cold, as close to frozen as possible. Your body has to give off heat to warm the water to body weight so you will lose calories from that thermo transfer.

ognickyk · 03-23-2007, 08:23 PM

i wrestled 145 this year...certified at 135...which means thats the lowest healthy weight...but now im at 150...and i can not get any lower than about 140-142 cuz i packed alot of muscle on after the season ended...i want to be about 152 in october....top shape....thx

ognickyk · 03-23-2007, 08:24 PM

i drink lemon juice and water...it burns fat and has electorolytes...and i drink green tea for a faster metabolism

**Freak** · 03-23-2007, 08:30 PM

Your pretty hardcore Ognicky. My best friend was a state of Iowa champ back in 2003 but it is all he did since the age of 5. Just wondering what age you started wrestling?

Mygeeto · 03-23-2007, 11:28 PM

just to be more accurate i would jot down everything you eat for the next 3 weeks, and when you ate it too.

ognickyk · 03-24-2007, 01:21 AM

i started at age 12 actually lol....i just take it really seriously and i got good, fast...and next year looks good for a top place county for me...and wow...Iowa takes wrestling mad seriously...thats crazy..i know a few state champs from NY

**Freak** · 03-24-2007, 01:30 AM

Yeah we do.. or most do anyway. Those are some good quotes from Dan Gable.

I like it when people wrestle at their natural weight rather than cut to 30lbs under their natural weight and lose a ton of muscle mass. It seems that more people are starting to wrestle at a reasonable weight for their body structure. Do you feel this is the case in NY?

ognickyk · 03-24-2007, 01:35 AM

i dont follow wrestling like completely in NY,,,like i dont keep track of many teams or people...but most people i see...wrestle at close to...or a lil under there natural body weight...most ive ever cut in water weight is like 6 -7 lbs

**bbdude** · 03-24-2007, 09:02 AM

do u win any contests with so low weight?? im not saying im much heavier but it sounds kinda light weight to be a wrestler??

**bbdude** · 03-24-2007, 09:03 AM

Quote:

Originally Posted by thefreak350

Welcome to the site! First determine your body fat so you have somewhere to start from and base your progress. Next assume you are 8% body fat and want to get down to 6% for wrestling.

145lbs x .08 = 11.6lbs of fat
145 x .06 = 8.7

Difference: 2.9 lbs of fat.

For the next week write down every single thing you consume and find the average for the week. This is your calorie baseline. From here cut back calories 500/day for 3 weeks.

3500 calories = 1 lb. of fat so in 3 weeks you will have lost your 3 lbs.

In terms of cardio, some people like high intensity others like low, it just depends what you like because there is a big debate about which is more effective in cutting fat.

Check out Layne Norton's article on contest prep also so you have a solid background of the science:

Bodybuilding.com - Layne Norton - A Unique Combination Of Science And Experience Based Pre-Contest Advice.

You want to eat 6-8 meals per day and put your protein intake at 1.5g/lb of bodyweight.

Since wrestling season is over for most (unless you wrestle your around) I would focus on doing a clean bulk and then over the summer cut, right before wrestling season.

Feel free to post with additional questions.

are there even a number that is high enough to count how many times u have posted that website?? ^^

ognickyk · 03-24-2007, 09:24 AM

do u mean...is it comfortable to cut 6 lbs or higher....than refuel your body with-in an hour before your first match?...not at all lol...you get very cranky, tired and you feel very lazy....if u hydrate correctly with gatorade (the best to use after weigh ins) and a boost drink, and some light food, you wont feel terrible and you will digest it all fine and feel good....if ur asking why wrestle at 145....its because thatswhat my body naturally weighs near, and i dont want to wrestle at 152 because i see there is a big difference, and the guys are alot bigger

ognickyk · 03-24-2007, 09:32 AM

but yes, i do win matches...im a good wrestler..High school wrestling in NY starts at 96 lbs and goes up by 7-9 lbs increments up to 189...then there is 215 and then 275...so i am considered light lol

**bbdude** · 03-24-2007, 09:34 AM

glad to hear, but u dont look to lean at ur public profile?? could u post some pics??

Mygeeto · 03-24-2007, 09:42 AM

Quote:

Originally Posted by bbdude

are there even a number that is high enough to count how many times u have posted that website?? ^^

lol dude u havent seen half of it. if ever im gonna remember freak350 for anything if he passes away or what not, itll be the upteen million times he has posted that pre-contest article

**bbdude** · 03-24-2007, 09:53 AM

ive seen pretty many, but im sure ure right i havent seen half of them :P

ognickyk · 03-24-2007, 09:58 AM

im 14, just like you bbdude, 145 isnt neceserally a low weight...im not incredibly lean,...i have good definition tho and for a 145 freshman...im pretty big muscle wise...il post some pics,,, but there from the season when i was about 143...and i didnt have as much muscle and definition

..i cant find others...if u insist on more..let me know

ognickyk · 03-24-2007, 09:59 AM

ognickyk · 03-24-2007, 09:59 AM

just go that link lol..i give up on figuring out how to put the picture up

**bbdude** · 03-24-2007, 10:27 AM

could u make it an attached thumbnail?? i cant view the picture...=/

**Freak** · 03-24-2007, 02:28 PM

The link to Layne's pre-contest guide is a staple. It contains all of the information that everyone always asks in an easy to understand format from a respected and knowledgeable person. It is much easier than making a diet for them and then having them ask a million more questions.

You know I have asked for it to be posted as a sticky but it hasn't happened yet.. I'm gonna send pm to webmaster as soon as I get done typing this and see two things:

1. How many times I have posted it
2. If he will post it as a sticky

ognickyk · 03-24-2007, 02:36 PM

there we go lol