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I need some advice....

  • 13-08-2011 12:42am
    #1
    Guitarist93
    Registered Users, Registered Users 2 Posts: 36 ✭


    Hi guys,
    i am an 18 year old male and i have been doing weights for the past 3 or 4 years. This year i have decided to start using protein supplements as i need to build up a bit more for sports but I have also started to train to get toned and defined muscles aswell.
    So i was wondering, i know that using protein supplements will help me build muscle but will i still be able to get a toned (ripped) body ??
    Please give me some advice..

    Thanks


Comments

  • #2
    marathonic
    Registered Users, Registered Users 2 Posts: 1,684 ✭✭✭marathonic


    Guitarist93 wrote: »
    Hi guys,
    i am an 18 year old male and i have been doing weights for the past 3 or 4 years. This year i have decided to start using protein supplements as i need to build up a bit more for sports but I have also started to train to get toned and defined muscles aswell.
    So i was wondering, i know that using protein supplements will help me build muscle but will i still be able to get a toned (ripped) body ??
    Please give me some advice..

    Thanks

    Protein will help with the muscle repair. When you say toned, you obviously mean that, in addition to building muscle, you want to lose some fat. This is a very difficult goal to achieve if you're not a newbie to weightlifting. It is achievable but you're usually better to separate the two goals out and shoot for one at a time.

    What is your current excercise routine? Have your lifts gained much during the past, for example, 6 months? Also, has your bodyweight changed much in recent times? What is your current diet like?

    If you're bodyweight has increased significantly but your lifts haven't, it's likely there's a problem with either your routine or your diet. Likewise, if you have had no increase in bodyweight (or a decrease) and no increase in your lifts, you're likely not eating enough. People will be able to give you better advice when you answer the questions in the paragraph above.

    Regarding losing fat and gaining muscle, the best advice is usually something like the following (when your eventual goal is increased mass:
    • If you are <12% Bodyfat, you're usually better to bulk
    • If you are in the teens, it's a personal choice - bulk if you don't mind increasing into the 20's temporarily, otherwise, cut to <12%
    • If you are >19%, cut down to the low teens (no less than 10% unless you have some mass already and have a goal that makes this necessary, e.g. a beach holiday coming up), then start bulking

    A friend of mine used to be in the high twenties bodyfat percentage (may not be entirely accurate as it was measured with one of those electronic machines as opposed to calipers). He then cut down to 11% and now consistently bulks until 16% and cuts to 11%. He uses calipers now and says he doesn't like to go above 16% as it's feels like it's a threat to go to his old levels of the twenties.

    Personally, I think the cut to 11%, bulk to 16% is probably a pretty good target and am going to do something similar myself (with an additional cut to <10% for the summer months - or, judging by the weather we've been having, the summer week :D). I've already got my calipers and have tested myself as being <11% so it's bulking time.


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