Just Starting

Training Bodybuilding
1

http://images.t-nation.com/forum_images/./1/.1118211065900.1.jpg

i’m just starting out and i’m trying to figure out how can i build up muscle and i’m trying to get back down to 4.1 right now i’m at 4.5 so basically what i’m trying to say is that i’m trying to build up leg strength. my coach said my thighs were fine i need to work on calves. here is my info. oh yeah i’m 18

5’10
185lbs
chest:40in
bicep(right)flexed:14.5
bicep(left)flexed:14
waist:33in
calf(left):15
calf(right):15.5
bench:230
squat:320 (dont know my max)
havent tried curls
dead lift: 200
dont know what power cleans are

i know i’m skinny but think of it this way i used to be 197 until i dropped off like 40lbs because i depressed and couldnt eat(man i hate high school glad i graduated stupid girlz). I trying to get big enough for a tailback position in college

2

I suggest you do lots of finger curls to improve your clicking speed. Also finger polymetrics might help - elastic bands are great for this

3

Put down the controller and pick up some weights.

4

200 lbs!!!?!?

You can bench more than you can deadlift and you are worried about your damn calves?!

If you are working on your speed you are ignoring a very significant part of your program!!!

START DEADLIFTING!

Get your lack of an ass on Prime Time tonight and pick some brains! This is beyond calves.

5

Welcome to T-Nation! You’ve come to the right place to get cracking, but I have some good news and some bad news…

Good news: Again, this is the right place.

Bad news: If you want to be a college tailback, 5’10" and 185 lbs is not going to cut it. You flat out need to gain size, otherwise you are really going to get bounced around like a pinball on the field.

I would say check out the Articles library we have and check out some of Chad Waterbury or Christian Thibaudeau’s articles for an overall program. Also, you really need to get that deadlift up quite a bit.

One last thing that I am scratching my head about from your post:

[quote]Spartan117 wrote:
i’m trying to get back down to 4.1 right now i’m at 4.5 so basically what i’m trying to say is that i’m trying to build up leg strength. my coach said my thighs were fine i need to work on calves. here is my info. oh yeah i’m 18
[/quote]

Is that your 40 time? Not to be some kind of doubter on your first post or anything, but no one in the NFL even runs a 4.1 in the 40. Deion Sanders MAY have cracked the 4.2 barrier, but even that is a little suspect. I really have a hard time believing you were once at 4.1.

In general, you will need to focus on a lot of compound lifts (squat, deadlift, bench press, rows, miltary presses) to put on size and then in terms of explosiveness, power cleans and power snatches. A good place to find videos of all of these is:
http://www.uwlax.edu/strengthcenter/videos/video_index.htm

And the one last suggestion is to check out a great thread started by a member here (vroom) for beginners:
http://www.t-nation.com/readTopic.do?id=640350

Oh wait, I lied. One last thing: what is your diet like? What do you eat on the average day? The link above from vroom also has some great articles on diet since to get some more of the much-needed size, you are gonna need to do some serious fork-work.

Good luck and let us know how it all goes.

Kuz

  • Return with honor.
6

Westside For Skinny Bastards sounds like a perfect fit

7

Did this dude really write “stupid girlz” and expect to be taken seriously?

8

[quote]Massif wrote:
Did this dude really write “stupid girlz” and expect to be taken seriously?[/quote]

Sadly, Massif, I think you and I both know the answer to that all too well.

9

i appreciate the help from Kuz and the constructive criticism from triGWU. as for the rest of the people who criticized me for being skinny i already told you i know so stop being @$$&$ and try to help instead of hurting. and yes i did run a 4.1 at 1 time it took 6 months of early morning jogging alot of 40’s and hell of alot of squats not to mention the number of laps i put on the track. i also went ahead and tried to find my squat max and went all the way to 410lbs before getting too tired. my diet i’m trying to change but its basically anything i get my hands on i already did the math and read some of the info on the website and found out i have to take in about 4069 calories a day to gain weight oh yeah the sqauts were box squats. i was already told to do 200 push ups 350 sit ups a night. its hard but i’m tryin. i have a whole year to get ready. i am trying the eggs and milk approach. I’ll appreciate all the help i can get PEACE from the Skinny ONE

10

Spartan,

I wrote “Designer Athletes” for people just like you. Give the program a try and let me know how it goes!

Stay strong
MR

11

[quote]Kuz wrote:
Massif wrote:
Did this dude really write “stupid girlz” and expect to be taken seriously?

Sadly, Massif, I think you and I both know the answer to that all too well.[/quote]

We were all 18 one time:

AM

1.Blend any Meal replacement powder or protein powder with a banana, some yogurt and a handfull of raw oatmeal. This will get you about 500 cals, 70-80 carbs and 70 Protein.

  1. Eat another Breakfast big. 50-50 carb to protein

PM
3.Eat 2 Chicken breast sammies for lunch. Rotate with large pasta servings for complex carbs.

about 40-40

4.Power Bar @ 25 grams of Protein between lunch and dinner plus a can of tuna.

30 carb- 50 protein

  1. Eat Dinner (Whatever is up) and do seconds hopefully get a 50carb-30Protein.

  2. Do the shake again. Pop some hard boiled eggs…like 3 of them.

Plus I do a light shake pre-workout.

This plan gives you enough to grow. My goal is about 60-40 ratio carbs to protein. I was at 130-135 13 weeks ago. I am now 160-165 (Depending on time of day) My stomach is not ripped, but that will come with some more hard work.

Drink 10 glasses of water a day.

Work out like you have been, and see the body change.

Plus my best freind played at Michigan Tech at 175…a whiteboy tailback. He holds Div II records by the handfull! Have heart and believe.

12

[quote]Rockscar wrote:
Kuz wrote:
Massif wrote:
Did this dude really write “stupid girlz” and expect to be taken seriously?

Sadly, Massif, I think you and I both know the answer to that all too well.

We were all 18 one time:

AM

1.Blend any Meal replacement powder or protein powder with a banana, some yogurt and a handfull of raw oatmeal. This will get you about 500 cals, 70-80 carbs and 70 Protein.

  1. Eat another Breakfast big. 50-50 carb to protein

PM
3.Eat 2 Chicken breast sammies for lunch. Rotate with large pasta servings for complex carbs.

about 40-40

4.Power Bar @ 25 grams of Protein between lunch and dinner plus a can of tuna.

30 carb- 50 protein

  1. Eat Dinner (Whatever is up) and do seconds hopefully get a 50carb-30Protein.

  2. Do the shake again. Pop some hard boiled eggs…like 3 of them.

Plus I do a light shake pre-workout.

This plan gives you enough to grow. My goal is about 60-40 ratio carbs to protein. I was at 130-135 13 weeks ago. I am now 160-165 (Depending on time of day) My stomach is not ripped, but that will come with some more hard work.

Drink 10 glasses of water a day.

Work out like you have been, and see the body change.

Plus my best freind played at Michigan Tech at 175…a whiteboy tailback. He holds Div II records by the handfull! Have heart and believe.
[/quote]

I like this, I just don’t agree with the Powerbar.

Powerbars are crap. The main ingredient is High Fructose Corn Syrup. Hell its first on the list.

I would go with a Grow! bar and two bananas for that meal.

Don’t forget your Low-Carb Grow! + oils before bed.

I usually go Low-Carb Grow!, Olive Oil (MUFA), Orange, Spinach at bed w/ an extra .5L water.

The water will wake you up 4 hours later at which time I have another Low-Carb Grow!, Flax Oil, and Orange in the fridge. Flax Oil is in the 2nd shake because it can be premixed and refridgerated.

I got the water trick and nocturnal feeding ideas from David Barr.

The water trick keeps me hydrated through the night too which has made a significant impact on morning training.

Don’t forget your Spinach. With the type of work and diet you are on, Spinach is your friend.

13

I should have specified the Protein Plus Powerbar. Yes it has sugar, but a lot of protein. Is it really all that bad??

Fat 5g
Carb 38g
Protein 24g

When you don’t have a blender it’s good, plus I drive a lot for work, and it’s easy. You should have seen my cooler I took for a 10 hour round trip last week!!! I had pre measured packs of MRP, fruit, powerbars, nuts and oatmeal. Stopped for a chicken burrito and cheated.

14

Is it all that bad. well just looking in the top four ingredients of them and ignoring the other crap they contain these;

Soy Protein Isolate
Brown Rice Syrup
High Fructose Corn Syrup

Any of which alone turn me away from eating one let alone paying for one.

But to each his/her own. I am not the biggest bar advocate but I do have a case of the Grow! bars and have one or 2 a week in a pinch. They taste great and are not loaded with the Above Crap.

Just my take,
Phill

15

[quote]Phill wrote:
Is it all that bad. well just looking in the top four ingredients of them and ignoring the other crap they contain these;

Soy Protein Isolate
Brown Rice Syrup
High Fructose Corn Syrup

Any of which alone turn me away from eating one let alone paying for one.

But to each his/her own. I am not the biggest bar advocate but I do have a case of the Grow! bars and have one or 2 a week in a pinch. They taste great and are not loaded with the Above Crap.

Just my take,
Phill [/quote]

Looks like Grow! might be getting a new customer.

16

[quote]Rockscar wrote:
Looks like Grow! might be getting a new customer.
[/quote]

You’ll be a happy one.

I rarely used protein bars and when I would I used to go for the Powerbar Protein Plus.

I switched to Grow! Bars upon release and now use a bar everyday.

17

[quote]Rockscar wrote:
Kuz wrote:
Massif wrote:
Did this dude really write “stupid girlz” and expect to be taken seriously?

Sadly, Massif, I think you and I both know the answer to that all too well.

We were all 18 one time:

AM

1.Blend any Meal replacement powder or protein powder with a banana, some yogurt and a handfull of raw oatmeal. This will get you about 500 cals, 70-80 carbs and 70 Protein.

  1. Eat another Breakfast big. 50-50 carb to protein

PM
3.Eat 2 Chicken breast sammies for lunch. Rotate with large pasta servings for complex carbs.

about 40-40

4.Power Bar @ 25 grams of Protein between lunch and dinner plus a can of tuna.

30 carb- 50 protein

  1. Eat Dinner (Whatever is up) and do seconds hopefully get a 50carb-30Protein.

  2. Do the shake again. Pop some hard boiled eggs…like 3 of them.

Plus I do a light shake pre-workout.

This plan gives you enough to grow. My goal is about 60-40 ratio carbs to protein. I was at 130-135 13 weeks ago. I am now 160-165 (Depending on time of day) My stomach is not ripped, but that will come with some more hard work.

Drink 10 glasses of water a day.

Work out like you have been, and see the body change.

Plus my best freind played at Michigan Tech at 175…a whiteboy tailback. He holds Div II records by the handfull! Have heart and believe.
[/quote]

thanks for the advice. are protein bars supposed to taste like dog food when you first start eating them please tell me it gets better. when i do bench presses should i go for how max reps or max weight. i’ve also started jump roping is that a good overall exercise does anyone know what exercises can improve a vertical. is it okay to eat alot of meat i just recently went to golden corral and pigged out on steak and vegetables. and does ground turkey have more protein than ground beef

18

If you think protein bars taste like butt… you haven’t had a Grow! Bar.

19

[quote]Spartan117 wrote:
Rockscar wrote:
Kuz wrote:
Massif wrote:
Did this dude really write “stupid girlz” and expect to be taken seriously?

Sadly, Massif, I think you and I both know the answer to that all too well.

We were all 18 one time:

AM

1.Blend any Meal replacement powder or protein powder with a banana, some yogurt and a handfull of raw oatmeal. This will get you about 500 cals, 70-80 carbs and 70 Protein.

  1. Eat another Breakfast big. 50-50 carb to protein

PM
3.Eat 2 Chicken breast sammies for lunch. Rotate with large pasta servings for complex carbs.

about 40-40

4.Power Bar @ 25 grams of Protein between lunch and dinner plus a can of tuna.

30 carb- 50 protein

  1. Eat Dinner (Whatever is up) and do seconds hopefully get a 50carb-30Protein.

  2. Do the shake again. Pop some hard boiled eggs…like 3 of them.

Plus I do a light shake pre-workout.

This plan gives you enough to grow. My goal is about 60-40 ratio carbs to protein. I was at 130-135 13 weeks ago. I am now 160-165 (Depending on time of day) My stomach is not ripped, but that will come with some more hard work.

Drink 10 glasses of water a day.

Work out like you have been, and see the body change.

Plus my best freind played at Michigan Tech at 175…a whiteboy tailback. He holds Div II records by the handfull! Have heart and believe.

thanks for the advice. are protein bars supposed to taste like dog food when you first start eating them please tell me it gets better. when i do bench presses should i go for how max reps or max weight. i’ve also started jump roping is that a good overall exercise does anyone know what exercises can improve a vertical. is it okay to eat alot of meat i just recently went to golden corral and pigged out on steak and vegetables. and does ground turkey have more protein than ground beef
[/quote]

  1. are protein bars supposed to taste like dog food when you first start eating them please tell me it gets better.

I eat it still…just pound it.

2.when i do bench presses should i go for how max reps or max weight.

I’d go 70% of max for 3-4 sets 7-10 reps…if you can…or do as many as you can. This weight should increase each month about by 5% for a few months and level off…then time to change it up again.

  1. i’ve also started jump roping is that a good overall exercise does anyone know what exercises can improve a vertical.

Do you mean “V Jump”? Just jump and do a good calf and squat routine. If you are a white boy like me…then sorry, there is no fix for that…just work on the de-cleat effect in a situation and run em over.

  1. is it okay to eat alot of meat i just recently went to golden corral and pigged out on steak and vegetables. and does ground turkey have more protein than ground beef

for your age…just eat all meats carbs you can and don’t worry. Chicken is the best, Turkey, Beef, then pork. Bodybuilding.com has a nutrition database to check food values online.

How fast is your 40?
What are your High School stats??

20

Right now i’m at 4.5 and thats after like 4 tries when i’m not warmed up i’m in the 4.8-4.9 range. never really got a chance to showcase because i was always in so much trouble. i was always switching schools and stuff. by the time i settled and the coaches realized what i was capable of poof i graduated.

i’m going to junior college in the fall and then springboard up. i appreciate your advice. has anyone ever eaten a bar that takes energy away instead of giving it. OH if you want to see my bench press and stuff its at the top of the page