Pics + Help Needed

Discussion in 'Fitness & Nutrition' started by knucks, Feb 25, 2005.

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  1. knucks

    knucks Active Member

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    Help Needed (Pics Included)

    I need some advice and ideas on what I should do during the next 6-7 months (basically before the next wrestling season). I want to be at 145-150 @ 7-9%bf.

    Just some background for now: I'm 16. Will be 17 in June. I am currently 5'6" @ 141lbs (I sprained my knee and haven't wrestled in the past month so weight went up from 135lbs).

    I bench 135/3x10 without it being too hard. Did 155 on tuesday, but only 2x4,5. I do a lot of pull-ups and stuff like that. Tomorrow is back/bi day so I'll attach a plate to myself when doing pull-ups.

    Anyways, on to the pics:

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    I'm not happy at all. I have come a long way since freshmen year, but I'm not happy at where I am now. What should I start doing? What should I eat? I know a lot of you will tell me to bulk, but I don't want to go that route because I have a hard time cutting. I want to eat a diet that won't make me gain fat that will be hard to lose. What should I do?
     
    Last edited: Feb 25, 2005
  2. Ilyusha

    Ilyusha Guest

    If you wish to be about 145-150, and are ~9 pounds from that right now, and have 6-7 months to do it, then I don't see a problem. You will essentially be gaining just above 1 pound per month, so I suggest eating at ~+130 calories/day above maintenance. That's almost trivial.. you can technically eat +1000/week over maintenance for 2 months and gain the weight that you want.
     
  3. knucks

    knucks Active Member

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    but were talking muscle weight here. I don't know maybe I'm not understanding what you are telling me, but I want to get bigger. I have seen 125 and 130 pounders looking bigger than me.
     
  4. Ilyusha

    Ilyusha Guest

    If you want to be significantly bigger, then adding 4-9 pounds of LBM will not make much of a difference. Yes, you will be slightly bigger, but it won't be anything to write home about. What I am saying is, that if all you want to do is go from 141 to 150, then you can do that very simply: eat a little bit more per week than you normally do, and lift weights. You don't need to eat anything "dirty" because you aren't aiming at gaining a lot of weight, so just add a protein shake or 2 to your diet and you'll be set.
     
  5. PNHWrestler

    PNHWrestler A broken wrist can severely harm one's sex life!

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    Ah I remember wrestling 135lbs Senior year..

    I'm College freshman now and 162lbs after being 182lbs 1 month ago

    I miss wrestling, sigh.
     
  6. Ilyusha

    Ilyusha Guest

    You lost 20 pounds in a month?
     
  7. knucks

    knucks Active Member

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    this whole week I've been trying to bump my protein intake. I've had a protein shake every day (~40grams protein) and have had a tuna sandwich for lunch instead of turkey or whatever else I usually have. I've worked out every day as well (the past two days I've worked out twice a day. First time during my weights class and 2nd time with the wrestling team after school.)
     
  8. PNHWrestler

    PNHWrestler A broken wrist can severely harm one's sex life!

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    Yeah, and almost have a six pack now and arms only dropped from 17" to 16.5"
     
  9. Ilyusha

    Ilyusha Guest

    Well that's good.. keep doing that and see if you gain any weight. Gaining weight is about keeping your caloric intake above your caloric maintenance.. so if you burn 3000 calories/day, and you eat 3500 calories/day, you will gain 1 pound in one week (3500 calories = 1 pound, roughly). Adjust your diet as needed for maximal LBM growth.
     
  10. knucks

    knucks Active Member

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    so what you're saying is: i should keep my calorie intake above what i burn in order to gain weight, but what should i be eating to have the fat i currently have turn into muscle? (oh i know that one cannot burn fat AND gain muscle at the same time, but what kind of foods should i be eating to promote muscle growth?)
     
  11. PNHWrestler

    PNHWrestler A broken wrist can severely harm one's sex life!

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    Fat does not turn into Muscle..
     
  12. knucks

    knucks Active Member

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    My mistake, I realize that. I meant to say, what should I eat to promote muscle growth instead of producing more fat.
     
  13. Ilyusha

    Ilyusha Guest

    You cannot turn fat into muscle - that's a myth.

    If you desperately want to be 150 pounds, ripped, then I would suggest that you should cut (diet) right now, and then concentrate on eating as clean as you can until you reach 150. Remember, you will always gain some fat along the way, that is why people bulk up, then cut down, then bulk again, then cut, etc. To gain muscle, you have to bulk (along with which comes some fat).. then you can cut the fat, and have most of your hard earned muscle retained.
     
  14. knucks

    knucks Active Member

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    only reason i don't want to bulk is because summer is coming up :/. i guess i could bulk until end of april and start cutting :dunno:
     
  15. PNHWrestler

    PNHWrestler A broken wrist can severely harm one's sex life!

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    That's what i've been trying to do :noes:
     
  16. Ilyusha

    Ilyusha Guest

    You have to make some sacrifices along the way.. especially if you are A) unhappy with your current build not and B) need to change it in 6-7 months flat.
     
  17. PNHWrestler

    PNHWrestler A broken wrist can severely harm one's sex life!

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    Cut first, god just diet. Do the following:
    BKFST: Canned chicken fork shredded with miracle whip mixed in (wow chicken salad--yum).
    Lunch: Protein Shake with 1/2% milk
    Dinner: Subway 6" Chicken Teryiaki

    NO EATING AFTER 6 should be main main MAIN rule..

    And lose the pudge by doing treadmill and then decline situps.

    (btw this is what i'm doing) except for the protein shake, fuck that.
     
  18. Ilyusha

    Ilyusha Guest

    That's like... 1200 calories. :hsugh:
     
  19. knucks

    knucks Active Member

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    i know :(

    how about tuna sandwich + protein shake for lunch :big grin:
     
  20. PNHWrestler

    PNHWrestler A broken wrist can severely harm one's sex life!

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    Hence i'm cutting.

    Zdes vosem chesov vechera i ya tak zhrat hochu!!!! Nu podashdu da utra..
     
  21. PNHWrestler

    PNHWrestler A broken wrist can severely harm one's sex life!

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    Whenever making sandwiches btw, only do one slice of bread instead of two--pref. wheat.
     
  22. knucks

    knucks Active Member

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    hehe. Ty mne napaminayesh pary mesatzov nazad gogda mne nadobula popast v/ 135lb visovuyou categoriyou
     
  23. PNHWrestler

    PNHWrestler A broken wrist can severely harm one's sex life!

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  24. PNHWrestler

    PNHWrestler A broken wrist can severely harm one's sex life!

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    I was 112lbs my freshman year in high school :eek3d:
     
  25. knucks

    knucks Active Member

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    we got a 103lb senior :eek3d:
     
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