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Old 08-28-2014, 01:35 PM   #1606
TheNaturalWR
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Default Re: Ish Official Fit-club

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Originally Posted by Shade8780
Can a 14-year-old join a gym?

Yeah. I'm a senior in HS and I joined 9 months ago.

Anyways trying to get to 2/3/4 plate bench, squat, and deadlift in my first year of lifting.

Currently at probably a 205 max on bench, 365 max on deads, and not sure about my squat yet since I've been only doing front squats for the past 3 months where I'm at 225 for 5(parallel) and 200 for 5(ATG).
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Old 08-28-2014, 02:46 PM   #1607
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Default Re: Ish Official Fit-club

I have been been working hard on loosing wight and leaning out recently. I was out of shape for well over a year. I'm nearing my goal and my fitness is back and I've stopped smoking cigs so it's getting alot easier.

I could do with some advice. At the moment I'm looking forward a month or so when I am going to try and start adding muscle, but I'm not wanting to get too big, just add some muscle with minimal fat gain. Should I bother with creatine or is it more for those looking to build serious muscle and dont care about weight gain??? I'm doing the whole paleo/ caveman thing for the most part, which is great, but I think I would struggle to eat the calories etc I need to gain mass unless I made some changes. Not sure what the best approach would be in relation to my goals, supplements like creatine or just to restucture diet.
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Old 08-28-2014, 02:52 PM   #1608
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by CasterL
I have been been working hard on loosing wight and leaning out recently. I was out of shape for well over a year. I'm nearing my goal and my fitness is back and I've stopped smoking cigs so it's getting alot easier.

I could do with some advice. At the moment I'm looking forward a month or so when I am going to try and start adding muscle, but I'm not wanting to get too big, just add some muscle with minimal fat gain. Should I bother with creatine or is it more for those looking to build serious muscle and dont care about weight gain??? I'm doing the whole paleo/ caveman thing for the most part, which is great, but I think I would struggle to eat the calories etc I need to gain mass unless I made some changes. Not sure what the best approach would be in relation to my goals, supplements like creatine or just to restucture diet.

restructure your diet.

What's your current diet like? roughly how many calories do you consume daily?
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Old 08-28-2014, 03:01 PM   #1609
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Default Re: Ish Official Fit-club

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Originally Posted by KobesFinger
I'm feeling strong again. Deadlifting over 100kg again, squatting 100kg again and can finally bench my body-weight without a spot.

Anyone know how I can put some width on my triceps? As in when you look at my arms from in front/behind? All help is appreciated
skullcrushers and close grip bench is all you need
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Old 08-28-2014, 03:02 PM   #1610
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Default Re: Ish Official Fit-club

Rough guess I would say over the week I'm averaging about 1600 or so, mainly as I will just have soup or a salad or fruit most lunches. What sort of calorie intake should I be aiming for to gain muscle, bearing in mind I'm gonna be still pushing with cardio? Also what split should i go for between protein and carbs? Cuting carbs has really worked for me but I'm aware they vital to consume to build mass.

current diet. Alot of omlettes, chicken, fish and veg.
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Old 08-28-2014, 03:12 PM   #1611
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Default Re: Ish Official Fit-club

My local gym says you have to be 16 to join, but I might just lie.
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Old 08-28-2014, 03:20 PM   #1612
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by CasterL
Rough guess I would say over the week I'm averaging about 1600 or so, mainly as I will just have soup or a salad or fruit most lunches. What sort of calorie intake should I be aiming for to gain muscle, bearing in mind I'm gonna be still pushing with cardio? Also what split should i go for between protein and carbs? Cuting carbs has really worked for me but I'm aware they vital to consume to build mass.

current diet. Alot of omlettes, chicken, fish and veg.

No man should be eating 1600 calories a day....Even a lazy fat person would lose weight on a 2000 calorie diet. You shouldn't be going under 2000 IMO, there's frankly no need to be on that low of a caloric intake. If you're still feeling fat right now then just eat around 2000 calories, NO less and lift heavy and build up your strength so when you start bulking to build muscle(caloric surplus) you can stress your muscles more with heavier weight.

As for protein and carbs. Get around body weight for protein and .4 grams per bodyweight for fats. And just fill in the rest with whatever you want as long as it gets you into a caloric surplus.
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Old 08-28-2014, 03:22 PM   #1613
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by CasterL
Rough guess I would say over the week I'm averaging about 1600 or so, mainly as I will just have soup or a salad or fruit most lunches. What sort of calorie intake should I be aiming for to gain muscle, bearing in mind I'm gonna be still pushing with cardio? Also what split should i go for between protein and carbs? Cuting carbs has really worked for me but I'm aware they vital to consume to build mass.

current diet. Alot of omlettes, chicken, fish and veg.

let's assume 1600 a day is what your current maintenance is, meaning you are not losing weight anymore while eating this amount.

bump up your caloric intake to 2000 for a few weeks. do a 40/40/20 split of protein/carbs/fats

800/800/400 calories for those macros. about 200/200/45 grams.

i recommend replacing a good amount of your fruits for complex carbs, pasta, rice potatoes. I mean, they technically are carbs, but complex carbs are generally more beneficial in a surplus.
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Old 08-28-2014, 03:25 PM   #1614
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by alenleomessi
skullcrushers and close grip bench is all you need

French Presses/Overhead DB Extensions too. They're my go-to exercise for triceps.
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Old 08-28-2014, 03:34 PM   #1615
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Default Re: Ish Official Fit-club

Cheers for the info guys. Tbh 1600 may be a bit of an underestimation as I'm not counting, but I'm definatley sub 2000 so will ramp it up when the time comes. I'm assuming I need to factor in eating even more over the recommended 2000 to compensate for what I burn during cardio.
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