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Yeah, i take fiber all the time. But just be warned taking multi vitamins if you have a cancer, or may have cancer.

Don't be getting the wrong idea about me, Masta. I'm not fat. Actually, I play Select soccer, although I'm a foward, and I do more of the sprinting, as opposed to running all over the field like a midfielder. It's the same way when I'm on a track field, or playing football or something... I'm way more of a sprinter than an endurance runner... guess I should start working on endurance now?
What would you guys recommend as a good and REASONABLE mileage to run everyday?


Was just wondering...
Calories give you energy. But too many calories give you fat? Isn't 3400-3600 calories a day ALOT? On those nutrition diagrams or whatever the hell you call them on all the food you buy, it says 2000 calories a day.
What are the advantages of bulking for 10 weeks, and then cutting for 2?

Thanks to everyone, once again. I really appreciate it!

And if I look stupid, it's because I'm 15, and although I've looked this stuff up on websites, I just want some real-life people giving me real responses, not that kind of "in-a-perfect-world" crap you find on websites...

I wouldn't run every day, especially not since you're not used to running a lot. Start off with 2-3km (1,5-2 miles) and see how that goes, build up every time. Seeing as you're 15, I wouldn't recommend running, I don't know what exactly it was, but it's not advisable to run if you're still growing. ( I could be totally wrong, don't flame me on it)

Ok. I wasnt saying you were fat . You should probably discribe your body and abilities. Anyway, running at 15 is not a bad thing. During season I was doing 70+ miles a week at 15/16. But for you, not the best idea to start out doing that. See, there are two kinds of muscle fibers in people. Short and long. You, like me, are more short fibers. Which means your the best at sprinting, but when the miles start coming, it becomes harder and harder. The best way to improve this is by 3 major endurance activies, which are Running, Biking, and swimming. Most people call this "cross-training". That basically means you are targeting multiple muscles on different days. Running, MAKE SURE you dont run on cement. I cannot stress this enough, but when your not the best at endurance, and you run on cement, everything goes bad. Try to run on grass if possible. Biking, you have 2 choices. Spinning and outdoor biking. Taking a spinning class will probably do you more good than outdoor biking, due to you are semi-forced to go with the class/instructor. When your outside, your not, but the plus side is that there is new things to look out, explore, etc. Swimming. One of the best things for the body, especially after a hard running workout. If you are forced to run on cement for example, you can run in the water the next day to help your shins and knees. Also, swimming is great for the arms and legs, and actually gives a better workout than running(imo) without the damage that land has. Calories give energy, but like that Gatorade commerial, how much energy do you need? Your caloric intake all depends on how much your going to be using. You need to plan that out.

As far as how much you should be running. Since you are a sprinter, or atleast better at that then distance running, I would do 2-3 miles a day for a week or so. Have it at a pace where you can still talk comfortably. If you need to stop, try not to, try to just slow down. Even a REALLY slow run is better than stopping, because your muscles are still being used.

Eating meat after working out also helps to promote muscle growth. Didn't feel like reading through alll the posts so, sorry if somebody said this already lol.

its so good too see all these SRF ppl talking about exercise .

@Masta i heard that while protein shakes are good if your in a rush or can't maintain a diet but prolong use of things like that and vitamin supplements can damage your kidney and liver. I don't know how much of them you have to digest per day but if you can help it its best not to use them.

I exercise for all the reasons mentioned in the first post. There's no good reason *not* to exercise.

My problem with traditional situps is not having a spotting partner at home. I don't like doing them with my toes against a wall or under a dresser. Instead I lie flat on my back, arms at my sides, and keeping my legs straight, sit up and raise my legs at the same time so both make a 10-15 degree angle with the ground. Don't sit up so much that the weight moves forward to your butt, keep the weight on your tailbone so you're using your abs rather than your back, legs straight, arms pointed at your toes. You can do this in quick reps or you can go the yoga route and just hold the pose as long as you're able.

@Bakemaster the correct way not by having someone holding your feet down, if someone is forcing your feet down as you are doing sit-ups, your hip flexors get engaged and takes teh load of your abs

@woutR i heard that it is not advisable to lift weights during growth period, first time to hear not to run

Yes, too many calories make Jack a fat boy. But the trick, really, is just forcing your body to spend more energy than it takes. 3400 cals is, in fact, a shit ton. However, i use it to make sure that I'm getting enough carbs for energy, enough protein to build muscle (I make sure my limiting factor is my food and not my body) as well as enough essential fatty acids. This way, I gain muscle at close to 100% of its capacity. The disadvange is that I end up eating a lot more calories than I really need, but since I can't have foods tailored to my exact needs, I just guesstimate a lot and make sure that I have 100% of everything. Then after about 10 weeks, I start eating more for fat loss, to lose those excess points. But mostly, I just don't want to be that guy who can bench 400, but weighs 310.

its easy to become build if u work hard. but u have to or nothing happens you just ache.
trust me

put all your points in str from here.

yes i know lame joke but its gettin late here okay. \o/

That seriously made me rofl. Better start adding STR to my jeans.



Can you tell me why it's not advised to run on cement? I tried it today, and yeah, it was easier to run on grass. But any idea why?

BTW, I could only run for like, 3/4 of a mile before stopping... and I'm not really THAT out of shape or anything, just never was really an endurance runner.

My body build is... hard to explain. I can sprint fast as hell, was the fastest person on the school football team last year, but I'm not really that endurance-like. Have kind of a skinny wrestlers build, I guess? The Wrestling Coach at school asked me to try out for the Wrestling team last year... well, this year, but it's summertime now.
At 15 years old, I weigh around 145 pounds. I can bench around 130 pounds, and I can do around 300 reps with a 10 pound dumbbell... one in each hand. Like, 150 reps each hand, 300 total.
I got some... decent lower-leg muscles? I think so, anyways, because when I flex my lower leg, all this muscle pops out.



Aren't fatty acids bad? I was looking at an advertisement today that had something about Omega-3 Fatty Acids, and it made it seem like it was good stuff for you, but I thought all that was was fat?

What would you guys consider some healthy snacks? What about a good breakfast?

Any of you guys Asian?

More later, I gotta go for now. Thanks again. Mom's here, don't want her reading, haha.

Got it. Thanks!
If you run on a treadmill, or one of those running machines... if you run a mile on it, is it the same as running a mile like... on a track field? Actually, I'm not talking about a treadmill, but one of those machines that you put your feet in, and you move them back and forth... and the machine moves?

Elliptical trainers [for ppl with weak knees], from the amount of calories you burn, yes, it is the same

but you will lack the balance conditioning b/c you are running on a flat surface all the time as opposed to a bumpy road

What do you mean by the balance conditioning?
Right now, I'm more focused on burning fat, and replacing it with muscle, than... being balanced? Sorry, could you please clarify?

However, would they be the same in the amount of fat / calories I burn?
And like, when I run a mile on that thing, it says that I've only burned 60-70 calories... and that takes like, 6/7 minutes.
During dinner, I eat like, 500-600 calories.
That means I have to run like, 10 miles to burn that off?

Am I eating too much for dinner?

Also, does anyone know, if you're trying to lose fat, what, like... food time I should be focusing on? Sorry, doesn't make much sense. I mean, should I eat more at lunch, dinner, breakfast... what?

Thanks, user.

@FenaCorp hm somehow my reply didn't get posted, balance conditioning, like how well your body is able to you from falling over

What if my fat is less than 12%..which is excellent according to my Fitness Testing lol

noone else workouts here?

i work out 3 times a week, but havent been doing it long enough to
give proper advise here

Good to see you getting into weightlifting. Now, I dont know half of what Chief knows, but I do have a kinda inspirational story for ya, involves weightloss more then muscle gaining, but, if it inspires you to work hard, i accomplished what i set out to do =)

My names Mark, im 18 years old and i live in Surrey,BC,Canada. ALL my life i have always been a chubby guy ( Not FAT, but close). I stayed around 180 pounds from grade 8-grade 10, but at the start of grade 11, Istarted to pack on the pounds. Dont know if it was because I was going to a new school, but I do know i ate horribly. My problem was food. I loved chicken/chicken wings, and ate them almost 3 times a week. I ate out alot, burgers/fries/supersize, and I rarely was active. Id get home from school, eat a whack of junkfood, then eat a HUGE dinner. My other problem was the portion of what i ate. My typical dinner was 90% meat/10% Veg. My reasoning was" Oh, protein will make me gain muscle,not fat." Lol, yea i had it all wrong. I hit 200 by the end of grade 11. Grade 12 wasnt much different, and I hit my peak of 230 pounds( Im 5'10) by the end of december 2006.I was also in culinary school, so the oppertunity to eat badly was always present.
I knew something had to change when i realized i was on the last loophole of my 40 inch waist belt. So, right after the holidays, i decided to change my lifestyle. I started walking home from the bus instead of getting rides, which was a 30 minute walk. I started eating alot less then what i ate previously, salads with chicken breast ontop for dinner. Breakfast shake for breakfast, and a real light lunch ( Was always busy in cooking school so I didnt have the time to get hungry).
A key for me was, setting up 1 day in the week where i could eat something that i really enjoyed. So, each week, on a tuesday, id go and order ONE order of my favorite dish from a restaurant. This thing kept me motivated to not eat bad shit during the week.
I went to the gym twice a week for 2 months, which i know wasnt much, but, but my daily 1 hour walk made up a bit for it. I only did cardio ( Running/bike) and went from being able to run for 6 minutes in the first week to be able to run 20-25 minutes by the end of the month.

By March, I weighed 180 pounds! I had to make 4 extra holes on my belt to keep my pants up =P. Now, by june, i weigh 170 pounds, and am starting to gain more msucle by strength training.Ill include a couple pics to show you guys my weight loss. I just wanted to share this story with everyone who has a weight/muscle goal, that you CAN do it, just stay commited.

230 pounds, December 2006( im ashamed)


180 pounds, April 2007

All you need to burn off is what you get EXTRA. It's not like every calorie you get has to go, we call that anorexia, thats' not the plan I assume.
You need to get like 2k-2,5k calories a day.

Thanks haze88, made me smile =D. Its always great when people achieve thier goals.

@Crimson Nuker If your @ like 12% fat, which is pretty low, getting a 6 pack is going to be alot easier. Don't get me wrong, its not going to be like "oh 5 situps" , "oh look a 6 pack", its going to take alot of work. While some people may say "oh everyone has a 6 pack underneath fat", thats wrong.
@user I workout 6 days a week.

masta, can you match a girl's strength? http://youtube.com/watch?v=IVBgKB4Gnsw& ... er&search=

Eh maybe not lol.
I disagree with that style of working out however, I think "thrusting" can cause lots of probs, and if you thrust alittle too hard, your gunna end up screwing yourself.

i dont like their principle of using momentum to get a higher intensity workout, i was taught the bodybuilding basics from my PE teacher

if you cant do a movement strictly, then your body probably aint rdy for that exercise

if anyone is interested, http://www.crossfit.ca/index.php/Mainpa ... breakfast/ , here is a local Vancouver television station talking about crossfit, the style of workout done by the girl in the video i posted

I haven't worked out for like 3 weeks because of finals/reports/and now a holiday, you just reminded me that I have to get back on track! Luckily tomorrow is monday, the beginning of my routine.

If you have any questions, consult this godly site:

http://www.bodybuilding.com/



Don't stay away from meat, that's how you build your muscle!
Like I said, replace your breakfast with vegetables, but you should always have a decent lunch, and I always eat a crap load at dinner because I'm hungry, and I always eat previous to working out.
I'm 14 years old, and I eat probably way more than I should, but it's working for me. You know that when you're younger, you need alot more calories to maintain weight than when you're older? So you could probably hit like 3,500 calories a day with no trouble.




This is a GREAT picture to show what you should be doing. I always go all the way down to the floor though, that way I'm sure I get all my abby-goodness





This is the most true sentence in this entire topic.



Sorry, but Masta, though he is mildly knowledgable, you have to know like EVERYTHING to become a personal trainer. My bro is studying to become one, he's studied for 1 year now, and he's been working out since he was 17 (he's 23 now).



HOLY CRAP! I wish I could do that!

The rest of your post was filled with much knowledge, and it included some stuff even I didn't know (That's only half-sarcasm, lol).



1- They're not lifting very much at all (well, I only watched like the first 10 seconds, so if they mentioned how much they were lifting later, then I apologize). But the weight that I military-press with are about the same size, and they're "thrusting" as you put it.
Using momentum to lift weights is what you NEVER want to do. It totally negates what you're doing. To lift properly, you must be using all your strength, and not momentum (which is like "nature's" strength I guess)

Btw, sorry if I'm answering these all too late, but I just got here, lol.

Never said I was an expert . Just sharing what I know. And while I dont think I could be ever be a PT, I know alittle bit. I am/was a really good runner, but when it became so competive, I lost most of my passion for it. Anyway, yea, this is more of an open discussion, feel free to add what you want.

For a good 4 or 5 months I did at the very least 200 crunches a day, 6 days a week.

No 6 pack. But I wasn't running or swimming, two things which contribute in large part to muscle development.

Homie has a nice ass 6 pack, but he's been working on his for years...

...I'm sure it's possible, but very, very unrealistic and difficult.