16yo might be interested in suplements, any advice?

R

Ryzor

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age:16
height:6'0
weight:200

I've been working out for about a year, just at school maybe 8 hours a week. I started out at 225 lbs and got down to 200, which is where i was aiming. Now i want to build lots of muscle, though i've been trying for a few months to build muscle, i haven't seen much results, im getting a little bit stronger but not seeing a great improvment in muscle look, i mean im fairly strong and you can hardly see my biceps when i flex, im trying to get more of a cut look, any suggestions for my workout or supplements, i could post my workout routine if anyone would like. Also i have about 25% body fat, do you think i need to lose more weight than before i start to go for the cut look?
 
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Ryzor said:
age:16
height:6'0
weight:200

I've been working out for about a year, just at school maybe 8 hours a week. I started out at 225 lbs and got down to 200, which is where i was aiming. Now i want to build lots of muscle, though i've been trying for a few months to build muscle, i haven't seen much results, im getting a little bit stronger but not seeing a great improvment in muscle look, i mean im fairly strong and you can hardly see my biceps when i flex, im trying to get more of a cut look, any suggestions for my workout or supplements, i could post my workout routine if anyone would like.
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Just wanted to welcome you to the forum! :)


Best wishes,

Chillen
 
Welcome to the forum. :beerchug:

Hard work and a good diet is my advice. The only supplements i recommend are protein powder and simple carbs for your post workout meal.

Sure post your routine and diet and we'll look it over and add our opinions.
 
I don't really have a diet, im thinking thats my problem, but i dont know where to begin or what to eat at all.

As for my workouts: Monday/Thursday - Chest/Shoulders/Triceps/Thighs

Chest: Medium Grip Bench Press 3 sets of 5 at 140lb. Incline Bench Press - 3 sets of 10 at 105lb.

Shoulders: Seated Dumbbell Shoulder Press 3 sets of 10 with 30lbs. Shoulder Pull Downs 3 sets of 10 at 120lbs. Dumbbell lateral raises 3 sets of 10, 15 lbs.

Triceps: The benching works triceps. Tricep pull downs - 3 sets of 15 40lbs.

Thighs: Leg Press - 3 sets of 10 reps with 6 plates (270lbs). Squats - 3 sets of 15 with 140lbs.

WEDNESDAY - Cardio - 30 minutes on bike, 30 minutes jog.

TUESDAY/FRIDAY - Biceps/Hamstrings/Calves/Back/Abs

Biceps: Regular dumbbell curls 4 sets of 10 30lbs. Hammer Curls 4 sets of 8 30lbs.

Hamstrings: one at a time hamstring curls 3 sets per leg, 15 reps 80lbs.

Calves: Toe Raises on safety squat machine, 3 sets of 25 reps 180lbs.

Back: Twisting hyperextention, no weight, 3 sets of 15 reps.

Abs: ab machine 3 sets of 20 reps, 100lbs resistance.

i do this pretty much every week.






my main work out time is about 8:30am, in my first period class personal fitness, we work out nearly everyday and when we don't i go to the weight room after school so 2:30-4. What kind of breakfast should i eat before my work out then, and what kind of lunch afterwards? i get finished working out around 9:30 and my lunch is at 12:30. Is 3 hours to long to wait for your post workout meal?
 
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Ryzor said:
I don't really have a diet, im thinking thats my problem, but i dont know where to begin or what to eat at all.
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Yup, that is your problem. But its a problem with an easy solution.
Here are 10 basic tips for fat loss that you should follow if you're going for that "toned" look:


I had one case study lose 7 lbs with that. So its not the exact 10lbs claimed but hey... everyone's different, you might see even better results. Based on those tips or "guidelines", I want you to take initiative and CREATE a meal plan for yourself then post it back over here and let us look at it.

I could give you one, but trust me, the time you spend doing and thinking this up will be time well spent. It's the whole teach a man how to fish vs give a man a fish kinda principle.

As for your workout it self, I skimmed through it and it seems sufficient, but like you stated yourself, your eating habits need a major change. As long as you keep pushing yourself in the gym you'll be alright.

So do it up!

Good luck.
 
I don't see any exercises for your lats? Unless the 'shoulder pull down' you mention is a lat pull down. If not, you need to add lat pull downs or regular pullups to your routine, or at least some rows.

Also, you're a big kid at 6' 200 lbs yet your weights look light for someone has been working out for a year and who is your size. Do you struggle at all with your sets, or do you breeze through them? Perhaps you need to up your weights.

Read around through this forum. Lots of good folks and good info here. Start with:

http://training.fitness.com/new-member-intro/where-begin-all-info-links-18741.html

Best of luck, and welcome :sport:
 
To look "cut" means to have low levels of body fat. So if you're wanting to look cut, you will need to continue to decrease your body fat.
 
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