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2004/08/18, 01:56 PM
Hello, I am a 19yr old male who would like to increase weight and lean mass. I am only 126lbs and 5'6 so I have quite a small frame. I am at the beginning of the 12weeks ab training and also the fitness workout - I specified that I had no weights at home.
Can anyone suggest any supplements that I can use along with these workouts (and tennis 2 times a week), bearing in mind my aims and also that I am from the UK! (I am not rich either! :laugh:)
Thanx guys!
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2004/08/18, 06:11 PM
Yes, a good supplement would be chicken, fish, brown rice, sweet potatoes.. oops those aren't supplements :). Those are what you need though. If you want to gain weight, you need to determine how many calories you take in to maintain your current weight, then increase this (calorie surplus). You will gain more weight just by increasing your calories over a 6 meal day (every 3 hours) than you ever will with supplements. The only supplements you should get are protein, glutamine, and a multi-vitamin. Drink your whey protein immediately after a workout with 2:1 carbs to protein. Going by your weight, you should take in about 30 - 40g protein immediately after your workout.
Also, after reading your profile, you say you are not concerned for gaining muscle however you wish to be tone. You should now start being concerned with muscle as to become toned or what I like to say cut, you need to build muscle. The more muscle mass you have, the easier it is for you to burn the excess fat around the muscle.
Good luck! :big_smile:
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Seeking out motivation does not motivate you to seek out results.
- Paul
Post mark - PaulsMark - Post mark
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2004/08/19, 08:28 AM
Thanx for your help! I must admit though that I am quite picky with food *blush* in that my palette doesn't really like a few foods, particularly protein-rich foods (ie eggs and most meats) - Nuts and tuna though which are rich in protein I really like.
Would you say that the workout programme I am doing at the moment at home (the 15-15-12-10 rep of pushups, can curls, dips, side lats, calf raises and chair chinups) is going to make much of a difference to me fitness-wise or even tone-wise?
I just thought I'd share too my "measurements" as I got from one of those weight things at the mall. I don't know how accurate these are:
Weight: 9stone2.3lbs / 58.2 kg
Height: 5ft6.1inc / 168cm
Fat Index: 14.8%
This was based on a 20yr old male - didn't go down to 19!
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2004/08/19, 03:42 PM
Tuna is great. Just remember with nuts you need something else to complete the protein. Also, try beans and rice if you like that. There are endless combinations. Just need to research them.
The home workout is fine. You will see a difference as long as you stick with it and work hard. Make sure you feel every contraction to the fullest in the muscle you are trying to work. Concentrate each rep and contract fully at the end of the repetition. Keep your head up and stay positive. You'll do fine! :big_smile:
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Seeking out motivation does not motivate you to seek out results.
- Paul
Post mark - AugustWW - Post mark
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2004/08/19, 08:51 PM
Nuts are a good snack though, will have no impact on blood sugars. Just keep them within your calorie range. Walnuts for example are very high in Omega 3's, probably the best ratio of any nut. Almonds are excellent, loaded with good fat.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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