Help Fitch in all aspects of physical development - Please.

[Fitch]

For the record: This will be quite a thread, for me. I am really seeking to improve my physique and I need real help! So Read and give me helpful advice.

Thanks,

Fitch

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Background Information

I am seventeen (17) years old - turning eighteen (18) this August, prior to moving away to college. I am 5' 10'' (1.778 meters) tall. I weigh more than 150 lb., but less than 155 lb... I do not recall the exact number preciously - the last time I checked on my scale I was 151. My abs are visible, but there is a little flab on the lower abdominal area. I am quite strong though; my max bench is 170-175 (depending on the weight of the bar) - considering how I began benching 70 pounds... it's quite an improvement. I have received compliments on my physical improvements, but it is not enough.

//Let the record show that I have some experience with the gym equipment - I am not a newbie.//

My Goals:

I want to really develop into a strong young man, who excels in his sport (swimming). I do not just want to get bigger and look sexier; I want to have a nice lean, yet muscular look, and get stronger proportionally. I don't want to be that bulk guy who can't lift his own weight, ya' know? I want to be admired, and respected for my strength, and muscular looks.

In short: I want to improve my physique by being bigger and stronger with lean muscle and ACTUALLY getting stronger.

-I want to improve in my sport - swimming (and subsequently, all the other sports I play...such as basketball, and football)

-I do not want to be skinny, nor fat. I want to be pure lean muscle, with low body fat, and be able to lift more weights than others!

-------I want what most of us desire. To develop into a pure DJ: mind, body and soul - alike.-------

What "Body" means:

I want to be fit. Have incredible strength, and look ripped and toned. I want to excel in every area I pursue... whether it is picking up girls, succeeding in my profession, to athletic activities (such as: working out, swimming, running, and basketball).

I guess a weight of 180 lb. with under 10 percent body fat, would be what I am looking for. An Abercrombie look, but a bit better.

Summary

I am skinny, and weak. I want to improve my physique - not only in a physical sense by becoming bigger with lean muscles bulging from my tight polo shirt (*not like a body builder pumped with steroids, but more llike an Abercrombie and Fitch Model*), but also improve my strength! I want my physical appearance to be parallel to my strength. If I look like the Hulk, I want to be able to throw cars across the street like the Hulk! (*obvious exaggeration, I do not want to look like that, but you understand what I mean*).

-I want to look like a better form of an Abercrombie Model - lean, cut, a six-pack, strength, and a competitive swimming-time (be better at swimming, AND other sports)

The Plan?!

This is where you come in! For a brief minute, as you compose your brilliant solution to a fellow board member's problem, assume you are my trainer. I am starting from scratch; instruct me on what to eat (generally, at least, if you do not have the time for an in-depth post in RE: to my thread), what to do at the gym, etc...

Note: From NOW, until August 15th, 2006, I can only hit the gym three times a week. I have the "cheap" membership that only enables access on specific days of the week (Tues/Thur/Sat).

However, once I begin attending college, I have the available time for working out at the gym, in addition to joining and activity swimming with my college's swimming team.

A few Questions...

--How many days should I allocate to hitting the gym while in college? Should I go six days a week? Or is that over-kill? Perhaps, Five days a week?

And hit the pool six days a week and do laps, regardless? And do some cardio (running) for an hour, or two in addition to hitting the gym?

Would you be so kind as to give me two plans?? One for the present-time, and the other for college (where I have more time to hit the gym, run and swim)?

--What foods should I be eating?

--What supplements should I be taking in addition to my food, if any?


--Please have a detailed, thorough response (covering things from eating right, what to do at the gym, and out, to anything else that you deem significant)! It would make things so much easier for not only me, but other readers who might be in a similar predicament.

Mucho Love!

Thank you for your willingness to help out a fellow comrade,

Fitch

P.S. Good help is hard to come by; I really appreciate your desire to help.

P.S.S. Good advice is rewarded with Rep points. :flowers:

I WANT TO HEAR FROM YOU, NOT ANYONE ELSE! So, do NOT link me to other threads like Disel's.

Thanks-

 

[EFFORT]

Please send me a pm or better yet email me at [email protected]

 

[Fitch]

Please send me a pm or better yet email me at [email protected]

Sent (to your email address).

Does anyone else have any input?

 

[[S]alvatore]

I sent you a pm.

 

[Shiftkey]

lol why all the secrecy?

 

[EFFORT]

Because he needs more help then anyone can type here. And if someone is going to be training him it works out a lot better having it done off the board to avoid conflicts of opinions.

 

[KillingTime]

I see a bit of conflict with wanting both brute strenght AND to look like an "Abercrombie model". The two don't exactly go hand in hand, I mean for pure Hulk-type strenght your best bet would be powerlifting but that definately won't provide the A&F body.

I'll let the other people provide you with more help since I'm a little limited on time but I think your best bet would be to follow some sort of gymnast training program... those guys are incredibly strong (very underrated IMO), normally very, very lean and have some decent muscle on them (A few of them are just plain jacked)
Unfortunately I'm a bodybuilder and don't really know much about how gymnasts train/eat but I'd look into it.

 

[fireguy]

You know...if effort is gonna train him, Im not gonna interfere since he's got the knowledge.



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But I will say to any other guy who reads this and want to do the same: If you just follow a training program and eat between 16 or 18 calories pr pound of bodyweight and do this for two years, you will gain muscle mass. You will gain fat too since you have too eat more calories than you burn to gain muscle. And if you eat mor than you burn you also gain some fat with that muscle.

Nutrition: If you calculate your bodyweight of 150 lbs with 18, you get about 2800 calories. You eat that and space the calories over six to eight meals. How many grams of protein, carbs and fat you eat can be different for each person. Personally i prefer that 40% calories comes from protein, 40% comes from carbohydrates and 20% comes from fat.

1 gram of protein is 4 calories
1 gram of carbs is also 4 calories
1 gram of fat is 9 calories

Protein needs on this food plan
40% of 2800 calories are 1120 calories. If we divide that further by 4 to get how many grams of protein we need it sums up to 280 grams of protein

Carbs
40% of 2800.....and so on.....280 grams of carbs

Fat 20% of 2800.....about 60 grams of fat.


If counting calories is too much of a bother, eat 2 times bodyweight in proteins and eat enough carbs and fat to gain weight. If you dont gain, you need more food. Never combine fat in the same meal as carbs. It will spike your insulin and store calories as fat. Divide your meals in three Protein+carbohydrate meals and three protein+fat meals.

 

[Fitch]

Good points. My primary goal is to have a body similar to an A+F model... not the very thin ones but the decently built ones.

The gymnastic training proposal is a good thought. It works on strength, and you stay lean and fit. The conflict with that is one does not seem much gains for gymnasts. The smaller you are the better you preform. It's all about staying light, but STRONG.