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i really hate doing this, but..



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Old 06-10-2009, 12:03 AM
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emsteez emsteez is offline
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Default i really hate doing this, but..

i feel like a leech just coming in here and asking for advice without really contributing. anyway, new here. also, shout-out to anyone who posts here who also posts on ISH, they should recognize me by my username right away.

anyway, i'm 19 years old, 6'1 1/2", 200 lbs., 18% bf (according to an electronic scale), and looking to get as big as i possibly can while still being flexible enough for basketball. somewhere along the lines of a ben gordon, lebron james, etc. i don't really know the first thing about nutrition, which i think really kills me. i do however, have a big tub of whey protein handy as well as packs of creatine.

this is what my body looks like as of now.






if someone could direct me to a good routine, tell me a basic template of a diet (though i think i can make my own if i look hard enough in the nutrition forum) it'd be greatly appreciated.
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Old 06-10-2009, 09:05 AM
Jonson Jonson is offline
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Read the Stickies
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Old 06-10-2009, 07:38 PM
john917v john917v is offline
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Emsteez, welcome, you're off to a good start. Do deadlifts, squats, chinups, rows, movements that use several bodyparts, and use weights, not machines. Eat a lot of protein, stick to meats, and not shakes. Save the protein for right after workouts. Ask, the only bad question, is the one that doesn't get asked-we all knew nothing at one point, and took the magazine's stupid 'advice'
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Old 06-16-2009, 11:34 PM
Plateau Plateau is offline
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The advice above is ideal.

You don't look 18% bodyfat.

Focus on increasing the poundages in your squats, deadlifts, pull-ups, bench presses, rows and of course add in some abdominal work as necessary. Remember, work your internal muscles (heart) just as much as your external.

Run on your off days.
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Old 06-27-2009, 07:24 PM
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TOFitness TOFitness is offline
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Yea, since your still young the best thing to do is to stick to core powerlifting movements. You are going to want to pack on as much muscle, but with movements that make you active and flexible.

Try Power Cleans/Clean and Press, Squats (deep), Deadlifts, Bench Press, Pull ups/Chin-ups. Basically you will be tackling every section of your body with out the need of isolation.

Look up a workout by Mark Rippetoe. It's based on a 1 day on 1 day off schedule.

Workout 1
Bench 3x5
Squat 3x5
Dead lift 1x5
Dips 2x8

Workout 2
Squat 3x5
Pull-ups (or chin-ups if you want to focus on your biceps) 2x8
Clean and Press 3x5
** One more thing i can't remember off the top of my head.

Just check it out. The program is called Starting Strength by Mark Rippetoe.

Wade
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Old 06-28-2009, 03:45 AM
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I don't think your bodyfat % is that high. Just stick to compound movements, get plenty of protein, and train hard. You may want to look up 5x5 routines.

Protein and creatine are the only supplements you really need (and a multivitamin).

Happy lifting!
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