From Twink to Jock

  • Alvero1984

    Posts: 2

    Apr 07, 2011 5:24 AM GMT
    Ok, so im looking to tone up and bulk up some weight. Im thinking roughly max 15-20lbs. Right now i am 5'5" and about 113lbs. I have an incredibly fast metabolism and have been the same size since i was in 10th grade. I am now 27. Im going to be going to the gym roughly 3-4 times a week and paying very close attention to my diet. Rather then eat 3 meals i am looking at eating smaller meals every 4 hrs approx. I am also taking protein shakes and some protein bars as well. I have a great workout routine from my friend a fitness trainer so i am good on actual workouts i should be doing. I guess my question is does anyone out there have any helpful tips or info for me on doing this. I know this sounds stupid but i guess im a little nervous on doing all of this i don't really have anyone backing me up being like good for you or trying to help me out. Thank for all the help. I am pretty comfortable with the toning in my body but would like mass.
  • massbuildah

    Posts: 276

    Apr 07, 2011 11:56 AM GMT
    Well let me be the first to say it then:

    Good for you man! Best of luck!

    Sincerely, taking control of your goals and setting them in motion is not easy by any means, and you've done that. That's huge!
    Making the plan is almost harder than sticking to it, but now that you have one, stay focused and you will suceed!

    If I can give you any advice it is this. Great bodies are built in the kitchen first so make sure your diet is on target. Read, find meal plans in magazines and online and eat to grow! As long as you are doing this and getting those calories everything will come in to place.

    You already have some great advice from your trainer friend so that's awesome, you are lucky. There are also some great sites for workout routiines you can check out here and on other sites such as bodybuilding.com (if you haven't been there already check it out, it's awesome!)

    And of course, any time you want advice feel free to ask, i'm happy to help and no doubt so are a lot of the RJers here!

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    Apr 07, 2011 12:37 PM GMT
    80% diet. 20% exercise. Eat clean. lift heavy weights and reduce your cardio. Im a hard gainer and I just started bulking up again- this is what works for me.

    best,
    R
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    Apr 07, 2011 2:11 PM GMT
    www.BodyBuilding.com
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    Apr 07, 2011 2:24 PM GMT
    I started lifting (sort of) when I was 14 and stayed exactly the same small size till I was about 28, then I guess my metabolism started to slow down.
    I used to eat big breakfast including a peanut butter sandwich every day. It was real peanut butter (the kind you have to mix up) on whole grain bread.

    There are some great things about being small though - I had a flat 28" waist with some little abs lol
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    Apr 07, 2011 2:54 PM GMT
    What MassBuildah says and rest. Repeat.
    Make sure you don't drink much so that your body can build up more muscle. I have found that the consumption of protein really important.
    You might want to limit your cardio - so, if you are biking/running/swimming over 180 minutes a week, that might limit your growth.

    BTW, you look great already - and the building up of more muscle will only add to the great start.
  • rf_dal

    Posts: 380

    Apr 07, 2011 3:19 PM GMT
    Like everyone says, eat right, and stick with it! It's incredibly difficult for me as well, but I just get my butt to the gym as much as I can, eat lean protein like it's no one's business, get lots of rest, etc. It's slow going but I'm finally starting to see results, so it's entirely possible. icon_smile.gif Good luck!
  • ohioguy12

    Posts: 2024

    Apr 07, 2011 3:33 PM GMT
    Twinks can't be Jocks? icon_confused.gif
  • tuffguyndc

    Posts: 4437

    Apr 07, 2011 3:44 PM GMT
    here is the problem, you have a fast metabolism. this means you need to eat 4 big meals and have a protein before and after your workout. if you want to put on lean mass your meals should be like eating meat and potatoes on a regular basis. dude, your caloric intake should be around 2500 calories a day and you should be working out 5 to 6 times a day unless you can afford to stay in the gym for a couple hours. if not then you will need to go to the gym more frequently
    Here is what your meal plan should look like;
    breakfast: eggs 2 whole and 2 whites, 2 pieces turkey sausage and oat meal
    snack will depend on if you are going to the gym at lunch time like most. if not then you will not usually need to eat until noon. If you are hungry than eat some peanut butter celery sticks
    *if you work out in the morning than you will not eat breakfast you will have a protein shake 30 minutes before your workout and another one immediately with a banana after your workout.
    lunch: meat and veggies
    if you are like most you might workout in the evenings. if so than you follow the same advice i gave you for the breakfast pre and post workout meals.
    when you go home eat dinner; meet and veggies
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    Apr 07, 2011 3:44 PM GMT
    Well, at 140 lbs, I still feel a little twinky, but in HS I weighed barely 100, so I guess I've made some progress, and I can tell you that consistency is the key. . . workout regularly, challenge yourself in your workouts, do weights, pushups and pullups, and watch your diet.
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    Apr 07, 2011 3:52 PM GMT
    Alvero1984 saidI guess my question is does anyone out there have any helpful tips or info for me on [toning and bulking up]...i guess im a little nervous on doing all of this i don't really have anyone backing me up being like good for you or trying to help me out.

    Don't be nervous - having backup and support is nice but not necessary. Almost no one online encouraged me to train and in fact all that the people in my life did was put up roadblocks. Aside from the obvious benefits my big reward for my own dramatic physical transformation was a curt accepting nod from one of my gym's juiceheads. Solicited validation and help are great, and I'm sure you'll get both here, but understand it's possible to completely transform yourself without it. That being said, I think you're starting out with a nice body that will respond well to training.
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    Apr 07, 2011 5:16 PM GMT
    in HS i was about 125-130! Im now standing at 155lbs,but its a lot of wok and a lot of eating!
    First, I eat a MASSIVE breakfast....so I have a big bowl of cereals with lots of protein + 2 toasts with almond butter + protein shake
    Then I also hit the gym everyday (minimum 5 times per week) and I try not to do too much cardio. I drink another shake post workout.
    You have to eat like crazy!!! But always eat clean not junk food calories. That way you get bulkier and still keep the abs.
    My goal is to reach 160lbs (so another 5 lbs of muscles) so I might even need to have 3 shakes per day.
    Its really hard to do but you can do it.
    I suggest you make an account on Dailyburn to track down all your calories for the day
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    Apr 07, 2011 5:54 PM GMT
    I'm in the same boat with you. I have a lot of trouble gaining weight. But the great thing about our body type is that we have such little fat that we always are defined. And for me, toning up happens quickly.

    Like You though I want a slightly bigger build (think Brad Pitt in FIGHT CLUB). And A bubble butt would be nice too!

    Good luck dude.