Hey guys. I’m 16 and was 185 then went to 182 and now I’m 184?
How has this happened? I generally eat too little to have gained any fat so I don’t understand :S:S:S
I’m training cardio 2-3 times a week and training 4 times.
Any ideas?
When do you guys weigh yourselves? Empty stomach in the morning or…?
Eat. Lift. Eat. Sleep. Repeat.
Quit worrying so much about the number on the scale and worry about what you see in the mirror. Let the mirror be your judge of where you are. It is more than likely your diet, but I will let more experienced people chime in on that.
One question though: Why are you cutting at age 16 @ 185? How tall are you?
[quote]Rhino Jockey wrote:
Eat. Lift. Eat. Sleep. Repeat.[/quote]
did you ever know that you’re my hero?
[quote]johndylan15 wrote:
Quit worrying so much about the number on the scale and worry about what you see in the mirror. Let the mirror be your judge of where you are. It is more than likely your diet, but I will let more experienced people chime in on that.
One question though: Why are you cutting at age 16 @ 185? How tall are you?[/quote]
I’m 5"8 man… I’ve attatched a pic for you to see why I need to cut haha.
[quote]Rhino Jockey wrote:
Eat. Lift. Eat. Sleep. Repeat.[/quote]
Good advice in general, but entirely irrelevant to the question being asked here.
[quote]JP1994 wrote:
was 185[/quote]
On what date?
On what date?
On what date?
Weighing yourself too often (several times per week) will show more variation, but it’s too short of a timespan to directly relate to actual training progress. Weighing in once a week is plenty.
What do you mean by “too little”? If your calories are reduced too much, combined with high levels of exercise, your body will freak out, stop burning calories, and cling to any bodyfat it can.
You’ll get the most accurate reading first thing in the morning, buck naked, after using the bathroom, before eating or drinking anything.
Weighing yourself under any other circumstances increases the chances of weight variations due to outside factors (recent meals, clothing, hydration, etc.). It isn’t uncommon for reading to be several pounds different throughout a single day, but that certainly doesn’t mean you’re gaining bodyfat throughout the day.
[quote]Chris Colucci wrote:
[quote]Rhino Jockey wrote:
Eat. Lift. Eat. Sleep. Repeat.[/quote]
Good advice in general, but entirely irrelevant to the question being asked here.
[quote]JP1994 wrote:
was 185[/quote]
On what date?
On what date?
On what date?
Weighing yourself too often (several times per week) will show more variation, but it’s too short of a timespan to directly relate to actual training progress. Weighing in once a week is plenty.
What do you mean by “too little”? If your calories are reduced too much, combined with high levels of exercise, your body will freak out, stop burning calories, and cling to any bodyfat it can.
You’ll get the most accurate reading first thing in the morning, buck naked, after using the bathroom, before eating or drinking anything.
Weighing yourself under any other circumstances increases the chances of weight variations due to outside factors (recent meals, clothing, hydration, etc.). It isn’t uncommon for reading to be several pounds different throughout a single day, but that certainly doesn’t mean you’re gaining bodyfat throughout the day.[/quote]
I weighed 185 3 weeks ago… and was 182 last week.
I only weigh myself once a week and this morning I was 184… wtf?
And my diet is like 1 cup of rice a day, 1/2 cup oats, 2 pieces bread, 1 apple, 1 orange for carbs… all split up in the day.
Protein is like 2 chicken breasts, 6oz tuna, 2 big protein shakes, 1 cup cottage cheese, 4 eggs and protein from peanut butter.
Fats are like 3 tbsp peanut butter, egg yolks, slight amount of oil… thats it.
[quote]JP1994 wrote:
I weighed 185 3 weeks ago… and was 182 last week.
I only weigh myself once a week and this morning I was 184… wtf?[/quote]
Bud, I took a look at your post history and in the last 12 weeks, you’ve been on at least three different training plans.
12 weeks ago, bulking, even then you said you’ve “already tried so many routines”:
5 weeks ago, plateaued after gaining 6 pounds, on a new program:
Forums - T Nation - The World's Trusted Community for Elite Fitness?
2 weeks ago, trying to lose fat, on a new program:
Two days ago, looking for a new program:
Forums - T Nation - The World's Trusted Community for Elite Fitness?
You’re all over the place, and that’s why you’re not getting where you want to go. Yes, you’re a pudgy 'lil fella. But you’re training differently so often that you’re missing out on the basic benefit and foundation of weight training… increased muscle mass and strength.
Stick with one lifting program, pretty much any one, for the next 6 months. End each lifting session with 15-20 minutes of moderate intensity, steady cardio (not HIIT). And then snap some progress pics (for your own records).
Back in February, you said your strength levels were:
[quote]290lbs - 1 x 5 squat.
220lbs - 1 x 5 deadlift.
176lbs - 1 x 5 Bench.
100lbs - 1 x 5 OHP.
154lbs - 1 x 5 Rows.[/quote]
How much strength have you gained on these same lifts? Dieting or not, the numbers should still have been going up.
[quote]And my diet is like 1 cup of rice a day, 1/2 cup oats, 2 pieces bread, 1 apple, 1 orange for carbs… all split up in the day.
Protein is like 2 chicken breasts, 6oz tuna, 2 big protein shakes, 1 cup cottage cheese, 4 eggs and protein from peanut butter.
Fats are like 3 tbsp peanut butter, egg yolks, slight amount of oil… thats it. [/quote]
You’re still eating like a pre-contest bodybuilder with egg whites, 1/4 cup rice, etc.
Have as big a breakfast as you can stomach (yes, even when ‘cutting’), eat a few less carbs on days you don’t lift, and have a protein shake before training. (To steal a page from Wendler) At each meal, try to get stuffed on a protein source before eating anything else on the plate.
The rest is details that you will no doubt overanalyze and trip over.
[quote]Chris Colucci wrote:
[quote]JP1994 wrote:
I weighed 185 3 weeks ago… and was 182 last week.
I only weigh myself once a week and this morning I was 184… wtf?[/quote]
Bud, I took a look at your post history and in the last 12 weeks, you’ve been on at least three different training plans.
12 weeks ago, bulking, even then you said you’ve “already tried so many routines”:
5 weeks ago, plateaued after gaining 6 pounds, on a new program:
Forums - T Nation - The World's Trusted Community for Elite Fitness?
2 weeks ago, trying to lose fat, on a new program:
Two days ago, looking for a new program:
Forums - T Nation - The World's Trusted Community for Elite Fitness?
You’re all over the place, and that’s why you’re not getting where you want to go. Yes, you’re a pudgy 'lil fella. But you’re training differently so often that you’re missing out on the basic benefit and foundation of weight training… increased muscle mass and strength.
Stick with one lifting program, pretty much any one, for the next 6 months. End each lifting session with 15-20 minutes of moderate intensity, steady cardio (not HIIT). And then snap some progress pics (for your own records).
Back in February, you said your strength levels were:
[quote]290lbs - 1 x 5 squat.
220lbs - 1 x 5 deadlift.
176lbs - 1 x 5 Bench.
100lbs - 1 x 5 OHP.
154lbs - 1 x 5 Rows.[/quote]
How much strength have you gained on these same lifts? Dieting or not, the numbers should still have been going up.
[quote]And my diet is like 1 cup of rice a day, 1/2 cup oats, 2 pieces bread, 1 apple, 1 orange for carbs… all split up in the day.
Protein is like 2 chicken breasts, 6oz tuna, 2 big protein shakes, 1 cup cottage cheese, 4 eggs and protein from peanut butter.
Fats are like 3 tbsp peanut butter, egg yolks, slight amount of oil… thats it. [/quote]
You’re still eating like a pre-contest bodybuilder with egg whites, 1/4 cup rice, etc.
Have as big a breakfast as you can stomach (yes, even when ‘cutting’), eat a few less carbs on days you don’t lift, and have a protein shake before training. (To steal a page from Wendler) At each meal, try to get stuffed on a protein source before eating anything else on the plate.
The rest is details that you will no doubt overanalyze and trip over.[/quote]
I guess I never realised how over the place I was man 
and from feburary my gains have… increased ever so slightly… like a few pounds thats it.
I didn’t used to change before… I guess I’ve just lost the patience side of things… so I don’t feel I’m going to grow fast enough or whatever.
And Thanks for the info about my diet. Uh. What would you suggest me do as a routine? Everyone says I can cut and bulk at 16 like because of the HGH levels in my body.
What would you suggest man?
[quote]JP1994 wrote:
and from feburary my gains have… increased ever so slightly… like a few pounds thats it.[/quote]
This is why you gained more bodyfat than you would’ve wanted during that bulk. Increased bodyweight without increase strength is increased fat. And, not to add much insult to injury, but a big part of that was due to jumping programs so often.
Dude, you’ve got at least 60+ years of lifting ahead of you. Patience, and a long-term outlook, is a good thing.
It’s not so much that you can “bulk and cut” at the same time. It’s that when you increase muscle mass, you’re more likely to also decrease your relative bodyfat percentage. This is why, if it’s done right, the number on the scale can go up and you “suddenly” develop abs.
You’re also at an age where, school aside, you probably have more free time than you ever will. Use it to your advantage by making the gym (and eating right) as much a priority as math class.
Really, I’d have you follow something basic.
That’s a solid, general template that leaves nothing out (despite what some people may say). It’s also simple enough that you shouldn’t be getting overwhelmed with what to do, when. Just plug in exercises, and follow the set/rep guidelines.
[quote]Chris Colucci wrote:
[quote]JP1994 wrote:
and from feburary my gains have… increased ever so slightly… like a few pounds thats it.[/quote]
This is why you gained more bodyfat than you would’ve wanted during that bulk. Increased bodyweight without increase strength is increased fat. And, not to add much insult to injury, but a big part of that was due to jumping programs so often.
Dude, you’ve got at least 60+ years of lifting ahead of you. Patience, and a long-term outlook, is a good thing.
It’s not so much that you can “bulk and cut” at the same time. It’s that when you increase muscle mass, you’re more likely to also decrease your relative bodyfat percentage. This is why, if it’s done right, the number on the scale can go up and you “suddenly” develop abs.
You’re also at an age where, school aside, you probably have more free time than you ever will. Use it to your advantage by making the gym (and eating right) as much a priority as math class.
Really, I’d have you follow something basic.
That’s a solid, general template that leaves nothing out (despite what some people may say). It’s also simple enough that you shouldn’t be getting overwhelmed with what to do, when. Just plug in exercises, and follow the set/rep guidelines.[/quote]
Gah. I’m scared now I’m just getting fatter.
What do I need to do dietwise?
And I’m currently using a upper/lower split if thats good?
So what do I have to do for my diet to increase my mass like that.
[quote]So what do I have to do for my diet to increase my mass like that.
[/quote]
Eat more. Especially on workout days\Post Workout.
[quote]Nerraw Siclar wrote:
[quote]So what do I have to do for my diet to increase my mass like that.
[/quote]
Eat more. Especially on workout days\Post Workout.
[/quote]
Dont make retarded posts in the beginners forum. This kid is being respectful and is somewhat confused. Dont make matters worse. Go make nonsense posts somewhere else OR actually put some worthwhile information in the post. Based on his posts there is no chance “eat more” will do anything but create more questions.
A little confused as to what your goals are. Are you trying to put on muscle and strength or lose fat?
I’d love to do both ^^
But ofc I know that wouldn’t happen.
Thanks Bonez by the way.
And lose fat mainly before I bulk again would be best I think.
[quote]BONEZ217 wrote:
[quote]Nerraw Siclar wrote:
[quote]So what do I have to do for my diet to increase my mass like that.
[/quote]
Eat more. Especially on workout days\Post Workout.
[/quote]
Dont make retarded posts in the beginners forum. This kid is being respectful and is somewhat confused. Dont make matters worse. Go make nonsense posts somewhere else OR actually put some worthwhile information in the post. Based on his posts there is no chance “eat more” will do anything but create more questions. [/quote]
You are right I should have elaborated more(was short on time).
I am basically agreeing with what Chris was saying about him eating to little combined with taxing his body to much for the amount of food, causing his body to cling to the fat that he has left. The amount of food he said he eats is roughly 2200 cals(thats with the two “large” protein shakes containing 3 scoops).
Now assuming that his cardio is pretty intense(he really wants to lose fat so I am guessing he is going all out,should have asked)coupled with weights that doesnt sound like enough food to me for a 16 year old. Also should have just said to focus on the Post Workout since it sounds like everyday is a workout of some sort for him.(no need to further confuse someone)
Lesson here being that if you dont have the time to make a post explaining yourself(or at least attempting too) then dont make one at all, especially in the Beginners section.
Thanks for reminding me of that Bonez.
[quote]Nerraw Siclar wrote:
[quote]BONEZ217 wrote:
[quote]Nerraw Siclar wrote:
[quote]So what do I have to do for my diet to increase my mass like that.
[/quote]
Eat more. Especially on workout days\Post Workout.
[/quote]
Dont make retarded posts in the beginners forum. This kid is being respectful and is somewhat confused. Dont make matters worse. Go make nonsense posts somewhere else OR actually put some worthwhile information in the post. Based on his posts there is no chance “eat more” will do anything but create more questions. [/quote]
You are right I should have elaborated more(was short on time).
I am basically agreeing with what Chris was saying about him eating to little combined with taxing his body to much for the amount of food, causing his body to cling to the fat that he has left. The amount of food he said he eats is roughly 2200 cals(thats with the two “large” protein shakes containing 3 scoops).
Now assuming that his cardio is pretty intense(he really wants to lose fat so I am guessing he is going all out,should have asked)coupled with weights that doesnt sound like enough food to me for a 16 year old. Also should have just said to focus on the Post Workout since it sounds like everyday is a workout of some sort for him.(no need to further confuse someone)
Lesson here being that if you dont have the time to make a post explaining yourself(or at least attempting too) then dont make one at all, especially in the Beginners section.
Thanks for reminding me of that Bonez.[/quote]
Thanks man about the info on my calories… how far should I bump them up to? Or should I just not worry about overall cals and eat as much protein as possible and as much carbohydrates?
[quote]JP1994 wrote:
Gah. I’m scared now I’m just getting fatter.[/quote]
Stick to a consistent lifting program that has you using heavier weights and/or more reps each week, and you won’t need to worry.
Not overthink things. Stick with the basics I mentioned earlier: Have a breakfast that makes you feel full; eat the protein portion of each meal first, before eating other stuff on the plate; have a moderate protein/low-to-moderate carb shake before lifting; avoid stuff that’s obvious crap, but don’t eat like an anorexic ballerina/pre-contest lightweight bodybuilder.
If you absolutely need more “rules” to follow, do these steps one day at a time:
Consistent activity plus a basic nutrition plan will get you towards where you want to be. You don’t need a strict fat loss diet and a hardcore fat loss training plan to get results.
You’re too inexperienced to create your own plan. Follow the program I suggested above, to the letter, for 8 straight weeks and then we can consider an upper/lower split… if you’re showing physique and strength progress.
Take the rest of this week to get your stuff together (literally and figuratively), and then attack the plan full throttle starting Sunday.
EDIT:
Correct. Based on your history, I’d expect you to get carried away/stressed out with number-crunching.
Pretty much, yes.
Nope. Don’t purposely overload on carbs, but don’t go zero carb. On days you lift, you can include what I’d call a “normal” amount. On days you don’t lift, try to steer away from them in most meals. This is carb cycling 101, and it’s a solid way of encouraging fat loss without compromising your ability to lift hard.
Ah epic stuff man.
I’m a little confused about that routine you gave me… do you change the exercises each workout so you’d have like flat bench press one workout then incline the next?
And I have new pics man just taken like 5 seconds ago if you wanna’ see em to have a rough idea of what my body fat is like right now?
[quote]JP1994 wrote:
I’m a little confused about that routine you gave me… do you change the exercises each workout so you’d have like flat bench press one workout then incline the next?[/quote]
Yep. Each workout of the week uses different exercises, and you repeat the exercises for two weeks before switching out. Don’t freak. It isn’t really as complicated as it sounds. For example:
Week 1, Mon.
A) Power clean 3x5
B) Military press 3x5
C) Back squat 3x5
D) Close grip bench press 3x5
E) Romanian deadlift 3x5
F) Seated calf raise 3x5
Week 1, Wed.
A) Low incline db bench 3x8
B) Front pulldown 3x8
C) DB shoulder press 3x8
D) Reverse lunge 3x8
E) DB Zottman curl 3x8
F) Triceps pressdown 3x8
Week 1, Fri.
A) Sumo deadlift 2x15
B) Goblet squat 2x15
C) Neutral-grip seated cable row 2x15
D) Chest dip 2x15
E) DB lateral raise 2x15
F) 1-leg calf raise 2x15
Week 2, Mon. (Increase the weight on all lifts)
A1) Power clean 3x5
A2) Military press 3x5
B1) Back squat 3x5
B2) Close grip bench press 3x5
C1) Romanian deadlift 3x5
C2) Seated calf raise 3x5
Week 2, Wed.
A1) Low incline db bench 3x8
A2) Front pulldown 3x8
B1) DB shoulder press 3x8
B2) Reverse lunge 3x8
C1) DB Zottman curl 3x8
C2) Triceps pressdown 3x8
Week 2, Fri.
A1) Sumo deadlift 2x15
A2) Goblet squat 2x15
B1) Neutral-grip seated cable row 2x15
B2) Chest dip 2x15
C1) DB lateral raise 2x15
C2) 1-leg calf raise 2x15
Then you’d pick new exercises, with the new set/rep scheme, for the next two weeks.
Have you changed that much from the picture you posted yesterday? 
(By the way, say no to crack.)