Oh my, you're a beast there. You'll laugh at my situation xD.

6'0
130lbs
16 Years old
Kinda skinny with fat

Goal : Lose the fat I have and gain some muscles (not OP muscles, cuz I wanna keep the size/shape but get more strenght)

Now I've been doing crutches and push ups on a daily basis just before supper in order to consume protein right away. I'm not really planning to go to the gym with all those fancy machines.
As for crunches, I can do like 150+ now (it's been improving), but not my habs lol. As if the fat is preventing me. So my first question would be : Should I concentrate on aerobic workouts to lose the fat first and then gain muscles? Or can I turn fat into muscles ._.

Also, like I've stated, I've been doing push ups too but... I can't get past 40 it's been fucking 3 months. What's wrong? Not enough protein? I'm pretty sure I consume enough and I even wonder if sometimes I don't eat too much and am scared of gaining fat.

Should I change my habits? Suggestions on what to do?
Should I alter 1 day crunches/push and the other day cardio?

Ty.

I've gathered the general consensus that I have to eat around 700-800 more calories than I burn in a day, and that I should aim for a 30/40/30 ratio of calories from protein/carbs/fat. In order to gain significant muscle, I must maintain a consistent meal plan that reaches these goals daily, along with 3-4 intense 1-hour workouts a week. After 3-4 months, I should then enter a cutting phase where I aim to maintain this muscle while burning off excess fat. Am I on the right track? Also, any pointers as to which foods I should be eating and which ones to avoid while bulking would be helpful.

This post was edited by Zellers on Dec 27 2010 10:07am

Hey there. The problem is you are stagnant in your workouts and diet routine. You need to constantly shake things up and try new things. I alternate workout routines every 2-4 months depending on how I feel. On average, I recommend people to change routines every 3 months. In addition, as far as diet goes - you also need to alternate foods and try different approaches (high cal loading days vs lower cal maintenance days vs keto vs dirty bulk etc etc etc)

So to help you, check out these posts - read up thoroughly, and try a NEW approach.


http://forums.d2jsp.org/topic.php?t=21269614&p=321315004
5x5 plan


http://forums.d2jsp.org/topic.php?t=21269614&p=327158583
Hypertrophy Plan


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=337501104
Macro Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=337078542
Supplement Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367
Creatine Dosing

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

http://forums.d2jsp.org/topic.php?t=21269614&p=298006373
Compilation 1


http://forums.d2jsp.org/topic.php?t=21269614&p=298250196
Compilation 2


http://forums.d2jsp.org/topic.php?t=21269614&p=298250791
Compilation 3

You are very welcome. I'm glad I can help people out to the best of my ability when I have spare time to do so.

Merry Christmas to you as well - keep up the good work.

Hey there.

Please check these out:


http://forums.d2jsp.org/topic.php?t=21269614&p=321315004
5x5 plan

http://forums.d2jsp.org/topic.php?t=21269614&p=327158583
Hypertrophy Plan

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=339178854
$30 / 2 weeks food guide (for you, you have double the money in this guide, therefore you can add additional items you require as necessary)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=337501104
Macro Guide



http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide

you may have a sensitivity to certain proteins. Try to eliminate eggs and dairy from your diet for about 1 week and see if the condition improves.

here is an updated and suggested meal plan:


meal 1 - 6-8 oz grilled or pan fried steak, 150g oatmeal cooked with an apple and cinnamon.

meal 2 - Post workout shake consisting of 50g whey, 50g oatmeal, 30g glucose sugar.

meal 3 - 150g whole grain bread, 6-8 oz ground beef or turkey or fish w/ olive oil + veggies

meal 4 - 150g chicken breast fried on 1 tbsp of extra light olive oil, 100g brown rice, salad with 1 tbsp flaxseed oil.

meal 5 - 150g chicken breast fried on 1 tbsp of extra light olive oil, 100g buckwheat, salad with 1 tbsp flaxseed oil.

meal 6 - 4 oz of sliced chicken/turkey or 1 can of tuna w/ 2 tbsp mayo or 1 tbsp olive oil, side of any kind of berries.


if you still notice the issue after a week, write me back and we will address it accordingly.

Yes, you can definitely do that. However on the anabolic cutting diet you will NEVER feel that way because of the carb up days and cheat days that refuel you and keep you going strong!

check these posts out (especially the first one - anabolic cutting diet)


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet


http://forums.d2jsp.org/topic.php?t=21269614&p=298006373
Compilation 1


http://forums.d2jsp.org/topic.php?t=21269614&p=298250196
Compilation 2


http://forums.d2jsp.org/topic.php?t=21269614&p=298250791
Compilation 3

The length at which the human body can go without food depends on many factors including your muscle mass, body fat percentage, basal metabolism, genetics, daily activity, sleep pattern, breathing rate, heart rate, presence of meditation, etc.

There are certain individuals (very inactive, morbidly obese, but young) that can go up to 30 weeks without food before dying.

There are other individuals (old, frail, sickly, and low body fat) that can go maybe 2-3 days without food before dying.


However, a good rule of thumb in the medical world is 4-6 weeks for an "average" person.

I would NEVER advise starvation in any case. It is one of the single most DAMAGING things to the human body.

rather than typing all of the exercises out and explaining all of them...here is a good place to start:


http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/2/muscle/forearms


My person favorites are wrist curls with DBs (side, front, and rear), cable wrist curls with a e-z bar (front and back), DB twists (usually between sets), and then a nice circuit superset of front ez bar wrist curls, rear olympic wrist curls, side db wrist curls, and then reverse grip straight bar curls (close grip as well as reverse grip)

train them 2x per week if they are lagging behind with at least 20 sets just for them per workout with optimal pump and moderately heavy weight

Merry Christmas to both of you!