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How to achieve my fitness goals

post #1 of 28
4/24/09 at 12:18am
Thread Starter 
Hey everyone, I've decided to get into better shape. I lost ~45 pounds last summer, so I know I have the motivation and discipline to do this. However, I realize that getting toned & moving around proportions can be harder than just losing weight, so I'd love some tips. I'm currently 6'1", 145-155 lbs., 35-36" chest, 29.5-30.5" true waist, 31.5-32.5" around the part of my hips where I usually wear pants. Sorry that not all the measurements are exact. Anyway, my legs are decently muscular, while my upper body is very scrawny. FWIW, I'm 15 and still have an inch or two to grow. Anyway, here are my goals:
  • Use proper weightlifting techniques in order to avoid stunting growth or causing injury
  • Increase chest to 37-38"
  • Lose fat in lower back and thighs
  • Increase back strength to combat genetic disposition towards back problems
  • Increase overall tone while keeping slim profile
  • Avoid adding leg mass
  • Increase chin/jaw definition
  • Figure out current bodyfat % and drop to 10-15%, based on what's realistic
I'm pretty lost here, guys, so tips on diet, lifting regimen, and cardio would be really appreciated. Thanks much, wmmk
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post #2 of 28
4/24/09 at 12:23am
Based upon your weight, height, + circumferences I'd say you need to put on some muscle. Lifting weights isn't going to stunt your growth as long as your eating properly.

I'd get the book New Rules of lifting or something like it and follow a program that is already set up.
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post #3 of 28
4/24/09 at 12:25am
He's 6'1". Stunted growth won't be an issue unless he has a chode he's worried about or something.
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post #4 of 28
4/24/09 at 12:28am
Quote:
Originally Posted by wmmk View Post
[*]Avoid adding leg mass

I'm guessing this rules out squat and deadlifts, since it is the exact excuse people use to avoid "core" exercises. In which case, good luck.
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post #5 of 28
4/24/09 at 12:29am
You're rather thin for your height, but I was even thinner at your age. When I was working out (I've been super busy with other important thing) I found that this website really has the best advice. Nothing drastic, just sound, smart ideas. http://scoobysworkshop.com/index.htm Check out his six-pack abs videos. They really go into good detail about how to stay in shape. If you need help gaining weight, Ensure Plus worked wonders for me when I lost a ton of weight and needed to gain. I had typhoid one summer and was weighing less than 130 @ 6'2". Not a good thing!
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post #6 of 28
4/24/09 at 12:36am
Thread Starter 
Quote:
Originally Posted by Gradstudent78 View Post
Based upon your weight, height, + circumferences I'd say you need to put on some muscle. Lifting weights isn't going to stunt your growth as long as your eating properly.
Sorry, phrased that wrong. I'm happy to lift, I just don't want to do it in such a way that would cause injury.

Quote:
Originally Posted by Gradstudent78 View Post
I'd get the book New Rules of lifting or something like it and follow a program that is already set up.
Thanks; I'll look into that.

Quote:
Originally Posted by why View Post
He's 6'1". Stunted growth won't be an issue unless he has a chode he's worried about or something.
Haha, fair enough. Still, if I have the genetic potential to be 6'3", why not be 6'3", you know?

Quote:
Originally Posted by whacked View Post
I'm guessing this rules out squat and deadlifts, since it is the exact excuse people use to avoid "core" exercises. In which case, good luck.
Hmm, I do understand from my very little fit of Health & Body lurking that squats are considered the most important parts of a serious weightlifting regimen, right? Could I either do these kinds of lifts but somehow counteract the leg mass gain? Alternatively, could I gain core strength through situps/pilates/something else? How exactly do fashion models go about being really toned while also having slim legs?
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post #7 of 28
4/24/09 at 1:23am
Quote:
Originally Posted by wmmk View Post
Hmm, I do understand from my very little fit of Health & Body lurking that squats are considered the most important parts of a serious weightlifting regimen, right? Could I either do these kinds of lifts but somehow counteract the leg mass gain? Alternatively, could I gain core strength through situps/pilates/something else? How exactly do fashion models go about being really toned while also having slim legs?
Just do low volume (3x3) and don't eat too much. Your legs won't get much bigger.
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post #8 of 28
4/24/09 at 3:04am
Forum.bodybulding.com is a good resource. When i started lifting I used the rippetoe's program and since then have moved to a modified version of the madcows 5x5. Look up rippetoes or starting strength to build up your foundation.

Since you want to focus on upper body, focus on bench, military press, rows, dip, pull ups, stiffed legged/roman deadlifts and abs.

And eat, eat, eat. I personally like 5 meals a day + a pre-bed casein protein based drink. Other people have other eating regimens. At this point, I would not worry about fat gains because you are in the newbie gain stage where your body will gain a lot of muscle at first so you want to make sure to keep your calories high (don't eat junk food though). Look to consume 3000-3500+ calories of relatively clean food, try to avoid fastfood but if you must, choose the healthy stuff.

Stock up on eggs, oatmeal, chicken breast, protein (i personally love optimum), a multi-vitamin (orange triad), fish oil, gets some kinds of nuts (almonds very good) if your diet has very little fat, and at least 2L of water a day.
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post #9 of 28
4/24/09 at 3:29am
Your a twig. Eat quite a bit of clean food and lift weights so you won't have the body of a prepubescent boy anymore.
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post #10 of 28
4/24/09 at 8:25am
Read the Stronglifts 5x5 ebook and the Ask A Fitness Model thread in this forum. After reading the ebook, you'll go from querying to stoked.
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post #11 of 28
4/26/09 at 3:16pm
Hi grad

I've tried quite a few goal achievement programs myself over the years and eventually settled on The MAGIC Hundred by Dax Moy as it's just so simple, straightforward and easy to follow. A good mix of success principles in a very focused 'do this' kind of format. It's just what I needed : )

I've already achieved about 30 or so goals on my list and I've got 63 days left on the program.

You can check it out at http://www.themagichundred.com/click.htm

Mary
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post #12 of 28
4/26/09 at 9:27pm
Quote:
Originally Posted by bwonger06 View Post
Forum.bodybulding.com is a good resource. When i started lifting I used the rippetoe's program and since then have moved to a modified version of the madcows 5x5. Look up rippetoes or starting strength to build up your foundation.

Since you want to focus on upper body, focus on bench, military press, rows, dip, pull ups, stiffed legged/roman deadlifts and abs.

And eat, eat, eat. I personally like 5 meals a day + a pre-bed casein protein based drink. Other people have other eating regimens. At this point, I would not worry about fat gains because you are in the newbie gain stage where your body will gain a lot of muscle at first so you want to make sure to keep your calories high (don't eat junk food though). Look to consume 3000-3500+ calories of relatively clean food, try to avoid fastfood but if you must, choose the healthy stuff.

Stock up on eggs, oatmeal, chicken breast, protein (i personally love optimum), a multi-vitamin (orange triad), fish oil, gets some kinds of nuts (almonds very good) if your diet has very little fat, and at least 2L of water a day.


Darned good advice. Also try to drink several quarts of whole milk a day for a fairly cheap source of calories and protein. A very good starting point for investigating the Starting Strength program is:
Starting Strength Wiki
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post #13 of 28
4/26/09 at 11:42pm
no offense, but unless you're using non-pirate somalian standards there's no way your legs are "decently muscular." If you clean bulk about 15 lbs you'll probably end up pretty good.
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post #14 of 28
5/2/09 at 9:22pm
The answer to all your fitness needs is Bikram yoga.
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post #15 of 28
5/2/09 at 9:53pm
actually there was a girl in my high school who's mom died while undergoing lipo. She then proceeded to buy bmw z3 with the settlement money. Tasteful?

Also, didn't Kanye West's mom died from lipo?
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