Hey, you might remember me from my "Ultimate Muscle Training Guide" thread (different username, long story). Anyway, I stopped working out at the start of my basketball season in January. I never really got back into it after it ended and I picked up some of my old habits. Sunday, I had my first game in a new league and I was a little uspet at my performance.
I was able to hang on the rim, but I couldn't dunk. We only had 5 players so we had to play a full 40 minutes with a 2 minute half time and two 1 minute time outs. I lost my edge in the second half and I lost a game we should have won. I also got outmuscled in the boards a few times.
My physique is still solid. However, I look skinny and lanky with normal clothing. The results during the weigh in were a little shocking. I measured 6'0" 143lbs with 8% BF using calipers. That is pushing the envelope on being underweight for my age, 17.
I am disappointed, but I know I'll be right back up to 155lbs within a couple weeks. My goal is 165lbs 7% BF. I hope to achieve this by the end of June. For reference, this is a little bit bigger than Brad Pitt was for Fight Club.
To start, I am cutting out all soda and junk food. This goes without saying though. I want to keep my water intake at a gallon a day minimum. With my schedule, I'll fit in 4 meals a day and 2 shakes. I want to jack my protein intake up to about 200g a day since I have a very high metabolism. You have to eat an awful lot if you want to make improvements, especially for ecto's like me. I guarantee you this is the number one reason why people aren't happy with their results.
I'll keep my training routine very simple. Focus on compound exercises like Squats, Deadlifts, Bench Press, and Dips. For max hypertrophy, I'll vary the rep ranges from 5 to 12. Most likely 3 sets for each exercise. Keep isolated exercises to a minimum, only work on noticable areas like arms and traps. Make sure to increase the weight or reps every workout. Only train 2-3 times a week. Get sufficient rest (8 hours a night) to avoid overtraining.
I am a firm believer in supplements even though most people have absolutely no clue what they are doing. I'll stick to the relative basics here.
Multivitamin (Now Vit-Min 75+ Iron Free)
Creatine (AST Micronized Creatine Mono)
EFA (Now Fish Oil Capsules)
Protein (On 100% Whey)
Secret Weapon (Now Glycerol)
I'll be applying a little trick I learned before when I hit my first plateau. Studies show that stretching is actually detrimental to lifting. However, it can be very effective if applied immediately after the workout. When you are done training a muscle group and that area is pumped, hold a very tight stretch for 30 seconds. It puts slight tears in the walls of muscle tissue causing it to repair itself stronger. I liked the results it gave me.
Wish me luck. I'll keep you guys updated and provide a pic in a few weeks.
I was able to hang on the rim, but I couldn't dunk. We only had 5 players so we had to play a full 40 minutes with a 2 minute half time and two 1 minute time outs. I lost my edge in the second half and I lost a game we should have won. I also got outmuscled in the boards a few times.
My physique is still solid. However, I look skinny and lanky with normal clothing. The results during the weigh in were a little shocking. I measured 6'0" 143lbs with 8% BF using calipers. That is pushing the envelope on being underweight for my age, 17.
I am disappointed, but I know I'll be right back up to 155lbs within a couple weeks. My goal is 165lbs 7% BF. I hope to achieve this by the end of June. For reference, this is a little bit bigger than Brad Pitt was for Fight Club.
To start, I am cutting out all soda and junk food. This goes without saying though. I want to keep my water intake at a gallon a day minimum. With my schedule, I'll fit in 4 meals a day and 2 shakes. I want to jack my protein intake up to about 200g a day since I have a very high metabolism. You have to eat an awful lot if you want to make improvements, especially for ecto's like me. I guarantee you this is the number one reason why people aren't happy with their results.
I'll keep my training routine very simple. Focus on compound exercises like Squats, Deadlifts, Bench Press, and Dips. For max hypertrophy, I'll vary the rep ranges from 5 to 12. Most likely 3 sets for each exercise. Keep isolated exercises to a minimum, only work on noticable areas like arms and traps. Make sure to increase the weight or reps every workout. Only train 2-3 times a week. Get sufficient rest (8 hours a night) to avoid overtraining.
I am a firm believer in supplements even though most people have absolutely no clue what they are doing. I'll stick to the relative basics here.
Multivitamin (Now Vit-Min 75+ Iron Free)
Creatine (AST Micronized Creatine Mono)
EFA (Now Fish Oil Capsules)
Protein (On 100% Whey)
Secret Weapon (Now Glycerol)
I'll be applying a little trick I learned before when I hit my first plateau. Studies show that stretching is actually detrimental to lifting. However, it can be very effective if applied immediately after the workout. When you are done training a muscle group and that area is pumped, hold a very tight stretch for 30 seconds. It puts slight tears in the walls of muscle tissue causing it to repair itself stronger. I liked the results it gave me.
Wish me luck. I'll keep you guys updated and provide a pic in a few weeks.
