Hey, how's it going forum-goers?

After lurking this site for quite a while now, I've decided to sign up and start setting the gears into motion. There are a lot of inspirational transformations on this site(JS especially), and everyone is so nice here! It'd be a pleasure getting to know you all.

Some stats of mine:
16 Years old
178 Cm
77 Kg
BF% - ???

Currenty my Diet is usually this:

8:00 - Protein Drink (Mum makes this for me and her, puts in 2 scoops of whey, some cocoa, 1 banana, and milk)
- Oatmeal

10:30 - Fruit Salad (I realise I should get some protein in this meal, but I only have 5 minutes to eat this before my next class, any suggestions?)

1:15 - Salad (Tuna,Avocado,Lettuce,Tomato) or Sandwich w/ Turkey/Chicken and Lettuce on Whole Wheat

3:30 - Oatmeal (Need to replace this meal, thinking of maybe eggs?)

5:30 - 3 Rice Crackers w/ combination Cottage Cheese/Turkey/Ham/Peanut Butter

7:00 - Dinner (Usually Chicken,Rice,Green Veggies)

10:00 - Protein Drink (left over cup from 8:00)
- Few handful of almonds or various nuts

Feel free to mercilessly pick the diet to bits. :o

Dinner is probably my weak-point, as it can vary depending on what the family is eating. Usually it's pretty healthy, chicken and veggies, but it always has some kind of sauce to go on top, usually satay.

Now realise I can't cook, so adding something cooked to any of the meals is kind of a tough one. I know, I know, I should learn. Someday soon.

My workouts are somewhat lacking as well, as I only have 1 Dumbell that can go up to 13kg. :o

Most of my exercises are body-weight, with some curls and presses added here and there. For things like squatting and back exercises, I fill up a suitcase or my bag with books and plates and use it to squat or row etc.

Chest/Triceps - Pushups
Dips
Dumbell Press
Tricep Extension

Back/Biceps - Suitcase Shrug (Haha)
Some twisted form of a deadlift using what I can
Pull-ups/Chin-ups
Various curls (Hammer,Concentration,Normal)

Shoulders - Dumbell Press
- Arm Circles with plates
- Front Raises
- Rows

Legs - Squats while holding a bag/suitcase
- Lunges
- 1-legged calf raises
- Sprints

It currently looks like this, with a 4 day split, but I try to change it up by doing a few weeks of full-body and a few weeks of split, as well as incorporating super-sets.

My goal is to lose fat, get down to around 9-10%, then slowly add on muscle without gaining any fat. This will probably be around the time I join a gym as well.

My BMR and daily activities equal up to around 2800 calories a day for maintenance, but I'm pretty bad at calculating calories. At this age I don't really want to restrict calories all that much, is it still possible to lose weight on the plan I'm on? Or must I start calorie counting? (Dread)

I've attached a picture if anyone wants to estimate BF%?



Thanks to anyone who takes the time to read this ridiculously long post and any advice is very much appreciated!

For legs, I would strongly consider getting a weight belt or some wide nylon webbing that you can tie a rope to. Then you can attach heavy stuff to yourself and drag it across the yard, walking forwards and backwards. If you don't have a yard, you probably live somewhere where you have buildings with steps you can run or walk holding weights.

Heya Wooty, welcome! :D

I don't see anything glaring about your nutrition. Are you currently dropping fat at that intake/those foods? Given your age and that you're subject (to some degree) to whatever's being prepared for the household I wouldn't stress out about the variety if it's working.

You can incorporate single-legged squats (bulgarian split squats, pistol squats, etc.) to make up for the lack of weight training equipment. Dips, pushups, and chinups are great and it looks like you're making the most of what's available. Keep it up!

From the pic I'd guess around 15% bf with good muscle mass already. :tu:

PS: For the 3:30 meal - Go ahead and add eggs, no need to replace the oatmeal.

iceweaselsarecool: Thanks, I will consider it. My yard is tiny, so I'll try your second suggestion.

M@: Thanks a lot for your reply and advice. Currently my fat loss seems to be a bit non-existant, this could most likely be because every weekend I go out and usually have alcohol and not eat for the whole night. Would eating junk food and drinking be better than just drinking and not eating? Does doing this ruin most of my weeks effort?

I have recently started doing 1 legged squats, where I rest 1 leg behind me on the bed and squat. Not sure what these are called, but they kill.

Thanks guys.

What's up man.

If you're lacking equipment, hope is not lost. Check this stuff out.

http://youtube.com/watch?v=UdthWDUEKtY

I would place training your body to be capable of performing in a more conditioned state for strength, speed, power, and endurance at a much higher level than worrying about simple fat loss. Improve these things, and there's a good chance the physique changes you're looking for will naturally follow.

The dinner description you have sounds pretty healthy. Not sure why you described this as a weak point. Your diet looked like it could use a good home cooked meal, so don't worry about a little sauce on the chicken or whatever.

Go with the idea of improvisation if you don't have access to typical gym equipment at this point. I'll throw out one of my favorites which would be to use a sledgehammer and find an old tire you can beat the crap out of while (safely) swinging it. I promise it will give you a better workout than dumbell curls. :)

M@: Thanks a lot for your reply and advice. Currently my fat loss seems to be a bit non-existant, this could most likely be because every weekend I go out and usually have alcohol and not eat for the whole night. Would eating junk food and drinking be better than just drinking and not eating? Does doing this ruin most of my weeks effort?

And family dinner is what you describe as your "weak point"? :blank:

At 16, how much alcohol are you putting in your system on weekends?


I have recently started doing 1 legged squats, where I rest 1 leg behind me on the bed and squat. Not sure what these are called, but they kill.


Bulgarian or Single Leg Split Squats. (http://www.exrx.net/WeightExercises/Quadriceps/BBSingleLegSplitSquat.html)

Dinner is usually chicken and veggies, but occasionally it can be lasagna or pizza or something not so great. But you're right, I don't worry about it much.

And the alcohol... is quite a lot. Typically, a six-pack of bourbon and coke with shots of vodka/bourbon/rum on the side. Not that healthy for 16. :doh:

Would eating junk food and drinking be better than just drinking and not eating?

It'll be much worse. The alcohol is going to have processing priority in your liver and it's what will fuel you while you're drinking. Most of what's left in your system will be stored as fat since your energy needs are met by the booze.

Does doing this ruin most of my weeks effort?

Most? Quite possibly. Definitely some. Alcohol is fattening for a number of reasons and it retards muscle growth. If that's regular Coke you're drinking with your bourbon then that's 39g of sugar you're drinking in addition to the alcohol per drink.

So a six pack would be 239g of sugar -- 936 calories -- plus the shots for 60g of alcohol -- 420 calories -- for a total of 1356 calories in just the sugar and alcohol. Not accounting for the extra shots or additional calories in the booze & soda.

On the whole I'd guess the binges wipe out at least three days worth of progress per week. That's not a judgement: If you work hard for seven days and are comfortable with giving back three to keep partying then that's your call.

I have recently started doing 1 legged squats, where I rest 1 leg behind me on the bed and squat. Not sure what these are called, but they kill.

Split Squats (http://www.exrx.net/WeightExercises/Quadriceps/DBSingleLegSplitSquat.html). Good stuff. :tu:

Hey Woot, it's not very often that I disagree with what M@ suggests, as his advice is usually dead on, (hell, I use his advice too ;) ) but your drinking will wipe out 100% of everything you are doing in the gym. It may not show up now, but eventually you will pay the price big time. From the age of 16-24 I drank like a fish, had manboobs on a 120 lb physique, lost all my muscle, and was a walking talking skinny/fat lard of estrogen. I always picked out and hung out with the wrong "friends" and it got to the point where I spent so much time in jail that I can't even remember anymore. After I quit drinking, it took another 2 years for my body to respond to weight training, exercise and nutrition.

I doubt very much that you wish the same for yourself. I have a lot more faith in you :nod:. The fact that you are posting on a fitness site indicates to me that you can do so much better, and that you WANT to do better. Start hanging out with friends who share your desire for fitness and good health. Use this web site as inspiration, Heck, there are some teenagers like yourself here...chicanerous, George, Big_D, Pete5, Andrew and a few others, who are doing great things. Check out their fitness journals or simply search their posts. Growing up, I wish I had these guys as my peers. It would've saved me many years of grief.

We all have a lot of faith in you. You don't need the booze. Whatever you decide upon buddy, we are all pulling for you to reach your goals.

:tu:

Hey Woot, it's not very often that I disagree with what M@ suggests, as his advice is usually dead on, (hell, I use his advice too ;) ) but your drinking will wipe out 100% of everything you are doing in the gym. It may not show up now, but eventually you will pay the price big time. From the age of 16-24 I drank like a fish, had manboobs on a 120 lb physique, lost all my muscle, and was a walking talking skinny/fat lard of estrogen. I always picked out and hung out with the wrong "friends" and it got to the point where I spent so much time in jail that I can't even remember anymore. After I quit drinking, it took another 2 years for my body to respond to weight training, exercise and nutrition.

I doubt very much that you wish the same for yourself. I have a lot more faith in you :nod:. The fact that you are posting on a fitness site indicates to me that you can do so much better, and that you WANT to do better. Start hanging out with friends who share your desire for fitness and good health. Use this web site as inspiration, Heck, there are some teenagers like yourself here...chicanerous, George, Big_D, Pete5, Andrew and a few others, who are doing great things. Check out their fitness journals or simply search their posts. Growing up, I wish I had these guys as my peers. It would've saved me many years of grief.

We all have a lot of faith in you. You don't need the booze. Whatever you decide upon buddy, we are all pulling for you to reach your goals.

:tu:

Hey mastover, I'm really honoured that you decided to post in my thread, you always give quality advice and I can tell you're respected by this forum a lot, so thanks for posting.

It is pretty disheartening to know that all my good work has been nullified by drinking, I think I have a few important decisions to make. It's just that drinking and partying is a big part of teenage culture here that it will be hard to give up. But I don't want to destroy my liver and go through all the health problems associated with drinking so I will most likely give it up, or at most just have a beer.

How long would it take me to respond to training if I quit? I've been drinking for quite a bit now, probably mid-way last year.

I will definitely check out some other teenagers posts and see what their routine and stuff is.

M@; thanks to you too for answering questions I have in this thread, I also see you giving great advice all across the board.

Hey mastover, I'm really honoured that you decided to post in my thread, you always give quality advice and I can tell you're respected by this forum a lot, so thanks for posting.

It is pretty disheartening to know that all my good work has been nullified by drinking, I think I have a few important decisions to make. It's just that drinking and partying is a big part of teenage culture here that it will be hard to give up. But I don't want to destroy my liver and go through all the health problems associated with drinking so I will most likely give it up, or at most just have a beer.

How long would it take me to respond to training if I quit? I've been drinking for quite a bit now, probably mid-way last year.

I will definitely check out some other teenagers posts and see what their routine and stuff is.

M@; thanks to you too for answering questions I have in this thread, I also see you giving great advice all across the board.

Peer pressure is very tough for teens. But everyone has peer pressure no matter what age they are. Once someone succumbs to the peer pressures in their social environment, they become a "follower", a sheep, a rat that the Pied Piper led off the cliff. A leader, however, demands respect and is looked highly upon. You are in a strong position to influence your young friends in a positive way. And if they don't respect your decision to lead a healthy lifestyle, they are not important in your life.

When I first began bodybuilding, I was under immense pressure from the guys in my gym to take performance enhancing drugs. At the time, I was very insecure about myself and was told that I would achieve no success without steroids. I was laughed at when I indicated that I wanted to compete. But I stuck to my guns and didn't give into the pressure. These same people who ridiculed me and pressured me are now nowhere to be seen. Some are in jail, some have embraced other unhealthy practices, and if I had taken their advice or folded under the peer pressure, I would never have attained any success whatsoever.

Just by reading your posts I can see you are a intelligent guy, much more intelligent when I was your age. Sure, you can have a good time with your friends, but if you are serious about what you want to accomplish with your physique and your life, do your best to be different and become a leader....not a follower of the crowd. Once you do what everyone else is doing, you'll be confused and insecure.

At 16 years of age, you haven't done any damage to yourself with the alcohol. Get back to training and eating healthy and not only will your friends have a newfound admiration for you, but you will cultivate new friendships with people who share your desires and catapult you to areas of achievement that would not be possible if you continue to ruin all your hard work in the gym by binging on the weekends. Moderation works wonders. ;)

Train hard buddy! :bb:

:tu:

Ever since I gave up drinking and other bad habits for good, I have felt amazing! Trust me, once you give it up (or at least become responsible about it), you will look back and wonder how in the hell you ever enjoyed it in the first place! Peer pressure sucks, but in the end its all about people wanting you to become what THEY want you to be. You have to look in the mirror and ask yourself what YOU really want. I let others get to me at one point in my life, and I really hurt myself as a result. Mastover gives great advice, and as I can see, you are a smart fella and are soaking it up! I have lots of faith you will do great! Best of luck to you!

Wooty,

I have to agree with the comments about alcohol stunting your growth. When I cut from 240lbs down to 185lbs a couple of years ago, I would still have fairly frequent drinking binges with my friends - probably every couple of weeks. I knew it was bad for me, but I wanted to do it because it was part of my social life with my friends.

Drinking to the extent that I did ruined my losses (and gains for that matter) and looking at the data that I recorded from that weight loss period, it is totally obvious to see afterwards. It is worth pointing out, that at the time it didn't seem too bad, I still lost bodyfat. I can now see though the extent to which I stunted my losses. I'd rather someone learned from these mistakes rather than make them again, as I regretted it once I was able to see what I'd done in black and white.

On the other hand, I personally think that it would be a tall order for you to hang out with different friends - to me it just isn't that easy. The friends I hang out with now are the same ones from when I was at school and likely will be for many years to come.

I don't think you can just change who you see and who you don't, but I'm sure you can still have some enjoyment with them without becoming completely inebriated. :whistle:

If you want something badly enough, you will do what is necessary to succeed. I wish you all the best. :tucool:

On the other hand, I personally think that it would be a tall order for you to hang out with different friends - to me it just isn't that easy. The friends I hang out with now are the same ones from when I was at school and likely will be for many years to come.

I don't think you can just change who you see and who you don't, but I'm sure you can still have some enjoyment with them without becoming completely inebriated. :whistle:

This is true for me. The friends that I hang around have been friends since early primary school; some I played with while we were as old as 6 weeks. There isn't a lot of peer pressure as we are all so close, it was my own decision to drink and have fun. But if I quit, which I will, I'm sure they would respect since we're all best mates and we can still find ways to have loads of great times (which we do).

Thanks a lot to all of you for your great advice (and I hope I can continue to ask for it as I progress :p) and help me onto the other side of the fence for good. I will train hard and eat right and hopefully make you guys proud.

Cheers :tucool:

M@; thanks to you too for answering questions I have in this thread, I also see you giving great advice all across the board.

Happy to help. I've opinions and advice to offer, but in all things bodybuilding I listen to Mastover. :nod:

I will train hard and eat right and hopefully make you guys proud.

Better yet, do the best for yourself and leave us in awe. :nod:

On the other hand, I personally think that it would be a tall order for you to hang out with different friends - to me it just isn't that easy.

Some people don't have much of a choice if they want to succeed. My "friends" would constantly encourage me to drink, smoke, and eat unhealthy foods claiming I was somehow denying myself, and crazy for doing so. So, I stopped seeing them. In exchange, I've seen significant successes, and a better (albeit smaller) group of friends.

Some people don't have much of a choice if they want to succeed. My "friends" would constantly encourage me to drink, smoke, and eat unhealthy foods claiming I was somehow denying myself, and crazy for doing so. So, I stopped seeing them. In exchange, I've seen significant successes, and a better (albeit smaller) group of friends.

Perhaps.

My friends ridiculed my eating habits to begin - probably through ignorance and jealuousy in the most part, but I like to think that they respect me as I respect them and they let me get on with it. They may not agree with it, but then I may not agree with their McDonalds and lots and lots of alcohol.

Good friends will accept you for who you are. Better friends will even allow you to badger them into joining your 'regime' and then you can encourage each other! :claphigh: