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  1. #1
    Sirdinkleburg is offline PUA in Training
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    Default Health & Fitness for a guy who's into self-improvement?

    Hey guys.

    I know this is a weird place for a younger guy to be, but I'm mostly just interested in the self improvement stuff.

    Anyways, I weight 120. I'm pretty toned for my weight. But I don't have any experience with actual weight training exercises like bench press, barbell squats, etc. And to be honest, going into a gym at 120 lbs is a little intimidating.

    I have stuck to mostly doing body weight exercises at home. I have researched it a lot and I have noticed results, and I definitely need to focus more on diet.

    But for the people that have gone through this weight gaining and muscle building, what is your opinion on me doing bodyweight exercises? I don't do 100 pushups or situps or whatever, I have a structure routine, and the way you get yourself to fatigue in 6-12 reps is modifying the base exercises. I.E. Doing a pushup while putting most of your weight on your left arm.

    What do you guys think of this? Do you still think it's just better to go to a gym?
    I don't know what age you guys started training at. But if I'm a younger guy at 120 lbs, what should I be looking at in a few years if I continue to workout and eat healthier?

    Also, on eating healthier, is there any advice you guys could give to me for beginning? I've never been a big veggie eater, but I do eat a decent amount of protein already, and once I supplement when weight gainer and whey, I think I'll be fine on the protein side. But I do definitely need to start getting more calories and more veggies. Suggestions?
    Last edited by KristiBell; 04-21-2013 at 06:23 PM.

  2. #2
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    TheDuke is offline PUA Forums Respected Contributor
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    Default Re: Health & Fitness for a 16 year old who's into self-improvement?

    Body weight exercises are going to do nothing for you at your current weight. Since you're younger your body in a natural growth state. Your Testosterone levels are very high, and if you go into the gym you will see rapid improvements. The key is to go into the gym armed with knowledge. Most important aspects for you right now:

    1. Hit the gym and focus mainly on compound exercises (i.e., deadlifts, front and back squats, bench press, shoulder press, etc.)
    2. Get your diet in order. You need to be running a calorie surplus. I would imagine if you're hitting the gym you're going want to be eating AT LEAST 2500 to 3000 calories per day and make sure you hit your macro nutrient levels too. Get at least 1-1.5 grams of protein per pound of body mass.
    3. Don't do constant state cardio. You're too lean to be doing constant state cardio and will work against your goals of gaining muscle mass.

    When you get into the gym, start small. Don't do more weight than you can handle. Your first few weeks will be embarrassing, since your muscles will need to get used to the movements and it takes time to create those neural pathways and twitch responses. But don't let it embarrass you. Everyone in the gym started somewhere, it's better that you start now than wait.
    Last edited by KristiBell; 04-21-2013 at 06:24 PM. Reason: no links
    "It's only after we've lost everything that we're free to do anything."

  3. #3
    afcLEX is offline Aspiring PUA
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    Default Re: Health & Fitness for a 16 year old who's into self-improvement?

    Duke pretty much hit the nail on the head... I've gained 25lbs in the last year with very little fat. It's tough, you HAVE TO eat a LOT of calories every day. Lift heavy (obviously not at first) once you get mildly in shape. Don't do countless reps, you want to do a few reps of a lot of weight.

  4. #4
    Sirdinkleburg is offline PUA in Training
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    Default Re: Health & Fitness for a 16 year old who's into self-improvement?

    Okay, I'll have to get a gym membership then.

    I figure before I do that, I can at least start getting my diet in order. I've never really been into veggies, but I also have never ate really unhealthy foods. I mostly just need to add on new healthy foods, and cut out some of the snacks I have.

    But what you guys suggest as a plan to start getting my diet in order?

  5. #5
    afcLEX is offline Aspiring PUA
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    Default Re: Health & Fitness for a 16 year old who's into self-improvement?

    Try to eat like 6 meals a day. When youre at school, eat protein bars every couple of hours. Your body begins burning muscle for energy after about 3 hours of not eating.

  6. #6
    TheDuke's Avatar
    TheDuke is offline PUA Forums Respected Contributor
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    Default Re: Health & Fitness for a 16 year old who's into self-improvement?

    Quote Originally Posted by Sirdinkleburg View Post
    Okay, I'll have to get a gym membership then.

    I figure before I do that, I can at least start getting my diet in order. I've never really been into veggies, but I also have never ate really unhealthy foods. I mostly just need to add on new healthy foods, and cut out some of the snacks I have.

    But what you guys suggest as a plan to start getting my diet in order?
    Your emphasis should be on high quality protein sources. Chicken, beef, pork, eggs, dairy, etc. You also want to make sure that you have enough healthy fats in your diet.

    The shit you think is "healthy," like fruits and veggies, are necessary, but aren't going to help you gain muscle mass.

    Start reading about bulking diets.
    "It's only after we've lost everything that we're free to do anything."

  7. #7
    afcLEX is offline Aspiring PUA
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    Default Re: Health & Fitness for a guy who's into self-improvement?

    Duke is right... Chicken and ground beef are great sources for protein. Drink a lot of water and milk too. try to drink a gallon of water a day, and other than water just drink milk. Make sure you get at least 8 hours of GOOD sleep at nights too. Your muscles heal and build in your sleep. Make sure you don't overwork any muscle groups (for example: do not do bench press 2 days in a row)

  8. #8
    Sirdinkleburg is offline PUA in Training
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    Default Re: Health & Fitness for a guy who's into self-improvement?

    I need to eat like a viking. My worry isn't protein, I feel like I can definitely get the protein I need in, with weight gainer or whey or something.

    But I do need to get more calories, especially carbs. When you guys were starting out, what foods did you mostly eat? Getting myself to eat 6 times a day is hard, but I know I have to. I'll stalk up on protein bars and get some whey/weight gainer, then I'll see where I am in a few weeks.

  9. #9
    TheDuke's Avatar
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    Default Re: Health & Fitness for a guy who's into self-improvement?

    Quote Originally Posted by Sirdinkleburg View Post
    I need to eat like a viking. My worry isn't protein, I feel like I can definitely get the protein I need in, with weight gainer or whey or something.

    But I do need to get more calories, especially carbs. When you guys were starting out, what foods did you mostly eat? Getting myself to eat 6 times a day is hard, but I know I have to. I'll stalk up on protein bars and get some whey/weight gainer, then I'll see where I am in a few weeks.
    You don't need to be eating whey or weight gainer. Most whey has a low calorie to protein ratio. Focus on whole meats since they will increase your caloric intake and provide your body with the fats it needs. Also, canned tuna is an excellent source of protein and omega 3.

    As for carbs, oatmeal is the best breakfast you can have. Focus on non-instant oatmeal, like quaker traditional oatmeal. Have a cup of oatmeal and flavor it with a scoop of good tasting protein if you want. Brown rice is also a great carb to have at supper. Fruit is also a good source of simple carbohydrates.

    For snacks, try to consume food that has a balanced macro profile. Things like almonds are great because they have a good ratio of fats and protein.

    Also, before bed have a high protein meal/snack. I take two scoops of casein powder before I go to bed because its a slow releasing protein that helps reduce catabolism during your sleep.

    As far as what I did when I was "starting out," what I did will have no impact on what you do. I have an mesomorph-endomorph body type that puts on mass very easily. I have never had problems with being undersized and small. I have to limit my caloric intake, because if I don't my body has the propensity to balloon. You on the other hand, likely have an ectomorph body type. You are going to have to consume calories like crazy and you'll have to keep track to make sure you're getting AT LEAST the minimum number of calories you need.

    So instead of asking what I did, just listen to what I have to tell you about your situation, and then go research for yourself.
    "It's only after we've lost everything that we're free to do anything."

  10. #10
    Sirdinkleburg is offline PUA in Training
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    Default Re: Health & Fitness for a guy who's into self-improvement?

    Hey guys,
    Call me stupid but I believe I can get the body I want with bodyweight workouts. I'm not training for endurance, I'm training for strength and hypertrophy which CAN be done by modifying the exercises to increases intensity just as increasing weight would.
    I'm committing to my working out and my nutrition. I'm starting small, but I'm starting to improve my life and who I am in every aspect.
    I've noticed that I constantly look to others trying to solve problems, whether it be forums, "how-to" videos, or "self-help" articles. I've also realized I don't need those. I don't need to compare myself to an "Alpha male" because that reinforces negativity when I'm not doing things how an "Alpha" would; however, I'm committing to bringing out the traits in myself that many would consider to be "Alpha" traits.

    Thank you guys for all your help and I definitely enjoy reading feedback. But I think I need to take a step back and see that I'm great already and I can only improve. I don't need to compare myself to anybody and constantly asking for help and asking how others did things.

    Duke,
    To be honest, at first, I thought it was a little rude how you said to stop asking and research myself. But I realize you're completely right.
    Thanks.

    afcLEX,
    Thank you as well for your input.

    - Tony


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