[rITual]

Hello,

My name is Darren. I'm 17 and I'm from Yorkshire. A quick Google search landed me here and I can already tell that many people know what they are talking about so I signed up. :-)

I currently weigh 132 lb and I'm roughly 5ft 10. For a while, I felt under-weight and I appear skinny/scrawny which has made me want to healthily put on a bit more weight. However, I'm now thinking that toning up would do the trick. The problem for me is looking around the internet and being hit by huge blocks of text that is so in-depth it makes you give up before you've even started.

Why do I want to do it?
Overall, I lack a lot of confidence. Having the body/figure I've worked for would be a huge achievement and confidence boost for myself. I also want to get a few tattoos which I'd prefer to tone up before getting. I overall just want to feel happier.

What would I like to transfer/tone/change (head to toe)?
I'd like broader shoulders and traps, along with a little bulkier biceps. I have free weights I just haven't put them to use yet. Nothing over the top, just adding a few inches and making them more defined. I'd like to add a little shape to my pectorals and have more defining abs. Again, nothing over the top. Lastly, I'd like to burn off some of the fat in my upper and lower abs. I'm aware one of the main ways of getting defined/toned abs is by removing the fat covering them.

What would I appreciate help with?

• My main point would be motivation. Someone to either exchange progress with and just keep me on track while perhaps knowing I'm doing the same for them.
• If there is someone who is useful at making training/weight-lifting plans that are realistic and can build help get me closer to my ideal image, I'd be thankful.
• I'd really like a meal plan. I know I currently don't eat anything close to what I should and I only really have one main meal which is at night).
• Advice on burning fat and advising me on which exercises are good for my chosen areas of improvement.

It may seem a lot to ask and I know it is. I'm really desperate to do this. I just need a little push and guidance. Anything anyone can tell me or advise me on would be a large help.

All the best and thanks for reading.
Darren :-)

[Theo M. Whittington]

Hey there,

i think you need to sit down and decide what you want, I have known people who bulk halfway then cut and change routines all the time and so never achieve what they should.

I imagine you are fairly skinny based on your height and weight, so your initial goal would be to gain weight in the form of muscle. You don't have to be 'happy' with your body all the time, if you get paranoid every time your six pack disappears then you're never going to get far. It's an ongoing thing, here are some exercises that will gelp you to add ome muscle to your frame. These form the base of some of my programmes for myself and of clients programmes, they are brutally effective exercises.

Exercises Pt1
Exercises Pt2

As for eating, aim for a high protein intake and eat more than you normally would, I strongly suggest you gain muscle first. Fat loss is easy compared to muscle gain, the first takes months the second takes years so get a headstart on building your muscles up. I have just revised this post so hopefully it's helpful to you Get your protein! How to-increase your protein intake, let me know if it's helpful to you.

That'll be enough to get you started for now, you might need to get a membership or some more equipment but before you even think it, I'll tell you, don't neglect your legs (You will eventually look very stupid if you do)

I know this isn't everything you asked for, but I've got to keep enough quality stuff up my sleeves to keep clients coming There's enough there for you to make a damned good start towards your goals.

Hope this helps you

Theo

[rITual]

Theo M. Whittington, on 29 January 2012 - 11:18 PM, said:

Hey there,

i think you need to sit down and decide what you want, I have known people who bulk halfway then cut and change routines all the time and so never achieve what they should.

I imagine you are fairly skinny based on your height and weight, so your initial goal would be to gain weight in the form of muscle. You don't have to be 'happy' with your body all the time, if you get paranoid every time your six pack disappears then you're never going to get far. It's an ongoing thing, here are some exercises that will gelp you to add ome muscle to your frame. These form the base of some of my programmes for myself and of clients programmes, they are brutally effective exercises.

Exercises Pt1
Exercises Pt2

As for eating, aim for a high protein intake and eat more than you normally would, I strongly suggest you gain muscle first. Fat loss is easy compared to muscle gain, the first takes months the second takes years so get a headstart on building your muscles up. I have just revised this post so hopefully it's helpful to you Get your protein! How to-increase your protein intake, let me know if it's helpful to you.

That'll be enough to get you started for now, you might need to get a membership or some more equipment but before you even think it, I'll tell you, don't neglect your legs (You will eventually look very stupid if you do)

I know this isn't everything you asked for, but I've got to keep enough quality stuff up my sleeves to keep clients coming There's enough there for you to make a damned good start towards your goals.

Hope this helps you

Theo

Hey Theo,

Your resources were helpful so thank you.

I find that the food I find suitable actually have quite a few grams of fat which I aren't sure how much of is saturated. I've tried to get a meal plan suited that allows me to get a good intake of protein, carbohydrates and fat. However, my carbs and fat always fall short. How much would it affect my progress if I'm just adding any fat in I can find to make up the numbers (bread and milk for example) providing they aren't chocolate?

How many meals should you eat a day? I read 4-6 but I aren't sure which of those you should have as your BIG meal where you intake the most.

As far as membership and equipment goes - I'm looking into that but I'm going to aim on getting familiar with eating a good amount first. I ride my bike a lot so my legs definitely aren't neglected.

I understand. You've provided a lot of information already so thank you.

Darren