[ragz2richez]

Hey guys, ive just recently started working out due to the fact ive been caught up in all sorts of messes.. wether it be family problems or just not going to the gym due to lazyness so my gym membership ran out, and i will be getting another one in a month or two.. so im just wondering about a few things.

First off, im 16 years old, 17 in November, about 5'7 maybe.. 130 pounds ish.. thats an estimate around there not too sure.. havent checked recently but i havent grown that much since my last check.


1. i bought a 3.3lb bucket of quick mass vanilla flavour from GNC as thats what the guy recommended for me and it says ur supposed to use 4 scoops of it per serving. but the scoop is 4oz. so by scoop does it mean 4 full 4oz scoops? cause if thats what it means.. DAMN thats alot of powder. cause 2 scoops is half my blender lol... just wondering though.

2. Another thing is i work out from home now. i do chair push ups, spiderman pushups, sit ups, crunchs, treadmill for about 15mins.. curls i do it with a bucket of water.. benching i do it with snow salt (GHETTO HOME WORKOUTS. I KNOW) but its better then being a little skinny kid lol. and i was wondering if theres anything simple i can add on to that. I don't want to push up the limits and tear up any muscles etc. plus i was also wondering.. i did about 15 chair push ups. + about 15 normal push ups. and my pex is all like beat and i can feel it etc. so i was wondering if after a full day of working out would a ice bath be a good idea? well not really an ice bath but just a tub full of cold water. - However i do go to extreme fitness about once or twice a week, cause i have a few guest passes left, after that im gonna get a membership at the recreation complex near my house, so the home workouts are just temporary.

3. any other suggestions are good:).

My msn is Ragz-2-Richez@hotmail.com - if anyone has any thing that can help me please post here, or add me on msn if you can help me out. whichever is cool..

Any advice is greatly appreciated. also if theres anything else like home stuff basics that can help me out etc like Egg whites from boiled eggs etc, please do suggest. if its something basic like Tuna etc thats cool too, i can go out and buy that.

Thank you for taking the time to read all of this, may seem like a lot.. but i really do appreciate it.

Thanks,
GOD BLESS.

[robbyybt]

1. Yes it does mean 4 scoops, Although if you could take one full serving at your weight without being sick i would be very impressed. You will probably need to split it up into 4, one scoop servings or 2 one scoop serving and a 2 scoop serving. The reason for this is because one full serving (4 scoops) is 1010 calories which for someone your size is very hard do digest.

2. Im liking your home workouts but i sadly cannot help your make them better. The only thing i would suggest is too either join a gym or buy some cheap home weights. Imo ice baths arnt that effective, they havnt been shown to work and can give you the cold and flu if not used wisely. So i would stay away from ice baths but thats just my opinion.

What exactly is your routine?
Are you going to join a gym in the near future?

3. Too tired to reply with anything good right now but ill look again 2moz lol sorry

Oh and can you post your diet please?

[robbyybt]

Oh and welcome to the dungeon

[ragz2richez]

tbh i dont have a fixed diet or a routine in my life, i need to work into one.

im looking at something like this and im going to need you to tell me when to put in the protein shakes and ammt of how many scoops to put in. plus tell me when to exercise etc? and if you think i should change something please do let me know. im not going to include when the protein comes in because i honestly have no clue, im just a beginner at this still.

-Wake up at 7:30
-Take a shower etc
-breakfast (probably cereal?) weetabix with a bit of sugar/corn flakes?
-go to school
-come back home at about 3:30, eat lunch ? probably a sandwich or something like a egg salad sandwich, or just a salad sandwich etc. on white -bread
- walk for a bit/work out? this is where the bucket curls/pushups would kick in following with a 15minute cardio
- then about 6:30 eat my dinner, and chill out..
- before bed eat boiled eggs (just the eggwhite)


Also, im looking into saving for something called a "Door Gym" you can look it up on google if you dont know what it is, i cant get a link at this point in time.. however i was just wondering is it effective? does it break the door or anything? cause i cant do pull ups near my house that i know of.. closest thing would be walking 10mins to the park and using the monkey bars.

[ragz2richez]

also i dont wanna get tanked... i just wanna be bigger then what i am right now and get this un-necessary body fat plus i have like no muscle.. so yeah :) i dont wanna get like ripped like these professional body builders who have muscle in places that i didnt even know existed.. i dont want an ugly physique, i wanna keep my normal physique i just wanna lose body fat and get more muscle mass... just need some muscle and lose some fat, plus i needa bulk up slightly, u know what i mean?

[robbyybt]

Originally Posted by ragz2richez

also i dont wanna get tanked... i just wanna be bigger then what i am right now and get this un-necessary body fat plus i have like no muscle.. so yeah :) i dont wanna get like ripped like these professional body builders who have muscle in places that i didnt even know existed.. i dont want an ugly physique, i wanna keep my normal physique i just wanna lose body fat and get more muscle mass... just need some muscle and lose some fat, plus i needa bulk up slightly, u know what i mean?

lol yea i do but trust me your not gonna get huge like bodybuilders. That takes years of very hard work and dedication, its not something that will just happen when youstart to take a protein shake and workout.

[robbyybt]

Well what do you want to do first, build some muscle or lose some fat? You need to diet differently for each.

As for the door gym i would say get it. My mate use to have on and i used it once. It seemed quite useful and would benefit you greatly because pullups are a great mass builder for your back and are essential for a w/o imo.

For the supplements and training routine ill help you with them once we've got a diet sorted because thats more important. Also do some reading on the site in the different sections. There is tons of info on here and all you need to do is read.

[ragz2richez]

Well, i honestly have no clue.. what do you think would be easier?

Because i know for a fact the protein shakes etc is going to help me build mass as i work out.. but theres no denying the fact its going to give me a little bit of fat too, and im willing to accept that as its nothing in comparison the muscle mass it builds.. The fat can easily be worked off after that.

What would you suggest i do first?

What diet do you think i should fix up?

Should the fat go before the muscle comes in?



P.S. something about the diet before you fix it up i think you should know is the tub of quickmass says 1010 cals per 4 scoops and in the instructions it says im suposed to have 2 servings, 1 after working out.. and 1 at night, however thats 2020 calories? so id need you to fix me an appropriate diet.

Thank you very much for your time man, I appreciate it.

[robbyybt]

Protein shakes wont put muscle or fat on you. They are a convenient way of getting large amounts of protein (50g) straight after a w/o that is fast digesting and at times when you cant eat enough protein. Thats it.

Wat is you bodyfat percentage approximently just now? If its high then you should go on a cut before putting on anymore weight, if its low then you should go on a bulk to gain some mass (fat will come on a bulk aswell which is why im asking)

You shouldnt be taking 2020 cals from a shake at your weight. When/if your ever 220+lbs and on a bulk then possibly but definetly not at 130lbs.

[ragz2richez]

True man, i have no clue what my bodyfat is atm.. absolutely no clue man.

Do you have MSN? more convenient way of talking, faster answers.. like i said im still a beginner at this.

[robbyybt]

eh yea i thought youd already added me. Im never really on because mine is fkd right now lol

I would just say go on a bulk then to start off and do a cut later.

For your diet you need a ratio of about 50:30:20 of carbs/protein/fat.
On a bulk you need 1g/lb of protein
so at 130lbs this means you should have
215-230g carbs
130-140g protein
86-95g fat

You will need to have atleast six meals a day, the best thing to do is take those totals and divide them by six. so you would have 36g carbs, 15g fats and 23g protein each meal. Although if you having a protein shake you might not need protein in two meals right now.

As you get bigger you will need to adjust theses totals accordingly.

[ragz2richez]

true well, do you have aim/yahoo/gtalk or something that we can talk on?

plus what foods do you recomend and when would be the best time to take them.

plus im going to be on quickmass.. which is 1010 cals and 56g of protein per serving, which is 4 scoops. but im not doing 4 scoops at 1 go like you said, so what should i break this down to? plus it says to take 2 servings a day which is 2020 cals.. but what do you recomend? when should i be taking the shakes keeping in mind im in school, and what/when should i be eating?

[robbyybt]

nah sorry ill try to get on later.

personally i eat like this
7.00 breakfast
10.30 break at school
12.45 lunch at school
4.00 when i get home after school
7.30 dinner
10.00 just before bed

I workout 5 till 6-6.20ish

As for the gainer i would take 1 scoop with breakfast, 1 at the 4 o'clock meal and 2 scoops post w/o.This would give you an hour before a meal which should be long enough to digest it.

Good foods to have are
Protein - steak, salmon, tuna, chicken breast, turkey, milk
carbs - oatmeal, sweet potatoes, yams, whole grain pasta, brown rice, fruits
fats - Olive oil, unsalted almonds, flax seed oil
that bit is thanks to freak btw

At night you will want casein protein which comes from milk and cheese products. The reason for this is because its slow digesting and will give you a steady flow of protein throughout the night

[ragz2richez]

1. how much water am i suposed to drink if any?
2. how much milk am i suposed to drink if any? (cause i have some in the protein shake)
3. are boxed juices good? like Fruitopia cause i love off that stuff, how much of it should i drink?
4. are boiled eggs good? just the eggwhite for before going to sleep the 10:00meal or maybe even the yolk inside of it for whatever reason? or should that be thrown out?

[robbyybt]

1. Atleast a gallon a day
2. Doesnt matter, but your post w/o shake should be with water because its faster digesting.
3. No you shouldnt have them, they are bad for you, they are full of sugars. The only time you should have one is post w/o to cause an increase in insulin.
4. Egg white is better for you than then yolk. A whole egg has 6.3g protein and 4g fat. An egg yolk has 3.6g protein with no fat but on a bulk it doesnt really matter about the fat so i would say just have the whole egg.

[ragz2richez]

ok so.. daily schedule should look like this.

7.00 breakfast with a 1scoop protein shake

10.30 break at school - salad sandwich (lettuce tomato and cucumber) or an apple/some sort of fruit (cause its in class lmao, but im willing to eat in class.. i dont really care i dont get caught and if i do worst thing they say is put it away.
?
12.45 lunch at school - what should this be? another salad sandwich good? lettuce tomatoes cucumber

4.00 when i get home after school - just a meal in general. probably some bacon? is bacon healthy? the one that is ready cooked that you store in the fridge and microwave it whenever ready.. it has bacon grease on it should i be taking that off? cause usually i just put it on a sheet of kitchen roll and drench out the bacon grease. + a 1 scoop protein shake

5.00 - 6.00 - work out followed by a 2 scoop protein shake with water (will try it although it might taste like crap from what ive heard lol..

6.30 - a glass of fruitopia

7.30 dinner - whatever my mom cooks for dinner

10.00 just before bed - boiled egg .. should i be taking in some protein from a shake or something - followed by about 10-15 push ups for now and some sit ups or is the pushups and a situps bad before bed and should be left with the 6.00 work out?

edit: if you have something to change, please say it like this:

4.00 do this rather then this

5.00 do this and this and not this etc.

[robbyybt]

For you salad sandwich make sure your hving it on wholemeal bread (brown bread)

For lunch take in some pre-cooked chicken. Thats what i do, just buy a cool bag and a re-usable platic block of ice. That will keep it cool and fresh.

Try to have ham or turkey instead of bacon.

The meal before bed should be cheeses and milk because of the casein protein. You shouldnt have a protein shake unless its casein shake.

I cant see a point in doing pressups and situps before bed and would think you would be better doing them during the workout. If youre doing them everyday then you will run the risk of overtraining which will do more damage than good.

Remember the key to getting big is to eat big

[ragz2richez]

1. yes i use brown bread.

2. what do you mean by pre-cooked chicken? and by re-usable plastic block of ice.. do u mean like an ice pack ? lol sorry i have no clue..

3. ham or turkey it is! Ill look next time i go, but if i cant is bacon alrite? and if i do stick to bacon should i be getting rid of that extra bacon grease

4. before bed i should drink a glass of milk, and what type of cheese? mozerella? marble?

5. i can only work out my upper body at home, cant think of anytihng that would do my lower body the only thing i can do at home is the following, if you can add anything then let me know please or if i should remove anything.

1. curls with a bucket of water.

2. normal push ups.

3. chair push ups. (you can go lower then normal push ups) cause theres no ground stopping you.

4. spiderman push ups. (basically normal push ups with your feet on a dummy or a bunch of piled cushions etc and you bring out a knee as you go down alternating between the two knees)

5. normal sit ups

6. the sit ups that work your obliques or whatever the side muscles are called i forget what the exercise is called its basically a sit up but ur turning to the left / right as you come up.

7. bench press with like a bag of snow salt / 2 bags of snow salt? 20kg a bag.

8. im getting a punching bag soon, so that should help with cardio/speed.

[robbyybt]

2. I mean cook the chicken the night before and leave in the fridge over night or in the morning. Then put it in a cool bag with some ice to keep it cool and fresh until lunch.

3. bacon has alot of fat so i would say no.

4. Not too sure, try looking it up on google.

5. For legs you could do 1 leg squats, burpees and bermov jumps.

You only seem to be doing variations of benchpress. You can do tricep dips on a chair, shoulderpress the buckets of water or bag of snow salt. You can also upright row the bucket of water and leaning row the bucket of water.

You need to definetly buy that pull-up bar because your not doing anything for your back.

Did you say you were going to join a gym at some point?

[ragz2richez]

no clue what half those exercises you said are, is there a link i can look to see what i should do?

yes i will be joining a gym at some point, but i need a door gym for pull ups for my back and pex etc. and right now my pex are RIPPED. i just took a protein shake now so in an hour i will be working out..

[robbyybt]

ok cool ill try to find links to all the stuff i mean.
might take a minuite tho

[ragz2richez]

no prob, usually when you post here it alerts me on msn cause the site sends me an email saying someones replied, and my msn is usually on from like 12:00pm to 12:00am lol..

[robbyybt]

Rosstraining.com this site has alot of info about working out with the elements so to say. He has also created a book about working out with no equipment RossTraining - Never Gymless I think this would be a very good investment for you right now. Also look through the article section and read most of his articles, they are very useful.

[ragz2richez]

and one thing i forgot to add my legs are BUILT right now, like theyre solid.. probably the only part of my body that im proud to say i own, i used to play soccer alot, then treadmill running etc.. i have hard and fast kicks.. like whenever me and my buddys fight like when they come over we have brawls in basement i throw kicks that like paralyze theyre legs etc.. so i dont know lol plus i can take weight and pressure on my legs.. so i dont know.. i have a special set of cushions ment for ground and pound that i use aswell

[ragz2richez]

i dont have paypal or anything to order online :( or the book.

[robbyybt]

If your legs are your strong point then you want to keep them that way. Theres no point to make them worse bu not training them. Look at his articles anyway because they do have good w/o's in there.

[ragz2richez]

Most of them require stuff which i cant get, e.g. the wheel workouts require making something with lawn mower tires etc which my parents are not gonna support.. im better off asking for a gym membership, which that i wont get atm for sure cause of school and everything my mom doesnt trust me working out while doing skwl stuff lol.. and the funny thing is im doing home workouts etc right now and maintaining a 86% average. but whatever..

im going to be buying some home weights soon, dungbells etc... any suggestions there too? im also going to get a membership at the recreation complex sooner or later.. but for now i guess im down with my ghetto home workouts :-)

[robbyybt]

burpees - YouTube - Burpees
1 leg squat - YouTube - Pistol squat - bodyweight leg exercise
bermov jumps are just 1 leg squats with a jump instead of just rising up. Like a burpee/1 leg squat
tricep dips - YouTube - Tricep Dips

There is more exercises you can do but i cant find any right now.

[ragz2richez]

iloveyou....... lol jus playin man, thanks ur my idol.. any more suggestions etc of stuff i can buy myself thats cheap that can be bought at like walmart/canadian tire etc or any where else common in canada? if i get it myself my parents wont care, just cant finance alot as im JOBLESS:)

[robbyybt]

The home gym video on rosstraining is a good one to view, he show good exercises and explanins how to make the ab roller in another article.