Mr Britain - muscle building?

muscle building?

i am about 6 foot, 200 lbs, mostly fat, and 15 years old. i want to bulk up for football. should i start with cardio, lose weight, then start lifting, or do a bit of both or what? and what's the difference between building muscle and building mass. also any tips on work out sched's? and things like protein shakes or anything like that? i would appreciate anything and everything.

Public Comments

I can't give you a work out regimen or eating plan but you should eat properly ALL THE TIME. You MUST exercise ALL THE TIME and you should weight train as much as you can. Building mass and building muscle are basically the same thing. You could add mass by just eating more calories and thus actually add FAT but you don't want this EVER. You don't need to "bulk-up" as you say. You are large already. You need to do proper cardio to BURN FAT and you need to do moderate to heavy weights to build muscle mass and strength.
Eat healthier and cardio will do it for you.
they are both the same...follow these guidelines to lose fat first... 1. dont bank on the words 'fast' & 'quick'....to stay safe,you shoudnt lose beyond 3 pounds of fat per week 2. start brisk walking 60-90mins a day 3. drink only water,100% natural/fresh fruit/veggie juices,lowfat milk and lots of green tea 4. severely limit carbs n fat but eat lean proteins and veggies very well..make sure you eat a good breakfast! 5. do lots of pilates/yoga/strength training to get the best from your other efforts 6. get a dog or 2 if you find your walking routine boring..or if you are at a gym,experiment all forms of cardio available and stick to all that you like 7. always push yourself n never give up!but get enough rest too... 8. be smart when eating out or at events/functions 9. dont trust myths like "no food after 7pm"...you have to stay nourished to lose fat,..the best you can do if you are scared to eat is perhaps drink a glass of ice chocolate lowfat milk mixed with a tsp of instant softened oatmeal... 10. Stay focused on your goal and God bless you...
Well you could start with higher rep range(15 +) to tone up and still build muscle for a few months, this will also strenghten and train all your ligaments and tendons to deal with heavier wight bearing exercises. Muscle mass is unspecific it means putting on muscular weight that could mean lean mass or raw mass which is more emphasis on just packing on manly meat. Schedules? Sheeesh! theres literallly millions! I would suggest looking up beginners bodybuilding workouts on bodybuilding.com for now keep it simple. A great Bodybuilding shake that I've used in the past thats really worked for me is SIZE UP from MET-RX it contains all the stuff growing muscles cry out for.
Muscles will burn fat so start that now. There is no good reason to wait. What you might be talking about is that there are ways to build muscles big that are not as good for being strong as other ways and if you are gonna work out with heavy weights do it 2 days then break day, 2 days then break day...... Make sure to give your big muscle groups at least 3 days to a week rest. Probably not a best answer but i hope it helped
I'm a big man too. I weigh 315 and i'm 5'9" HOWEVER, no one ever guesses my body weight because I don't look that heavy. I do have a big stomach, but my arms, legs, and chest are solid muscle and I dead lift over 450 pounds, and I can squat over 500 pounds and I bench press 405 pounds. The way I work out might help you. I've slacked off a little to be brutally honest, however, I was jogging every three days along with my weight lifting. I try to jog 1.5 miles each time I job. But it took me many months of pushing myself to do it. I don't do a lot of stretches, so I just start off with a very very slow turtle jog and I increase the speed until I am jogging fast enough yet able to finish my mile and a half jog without stopping ! The funny thing is I can do the 40 yard dash in 6 seconds. I have initial expolsive energy, I just lack long haul endurance so I jog slow to be sure I can meet the goal of a mile and a half. It's critical to include cardio with your work out, However, I will let myself skip cardio and make up for it on my weight lifting days. I do NOT weight lift every day. DO NOT do it everyday. The human body needs lots of rest and recovery time. I take Amino supplements from Wal-Mart called Body Fortress Super Amino 3000. I follow the directions on the bottle and I take three pills after each workout on an empty stomach. However, due to my size and the amount I work out, I let myself have the full daily allowance of six pills per day. The way I lift weights is I lift heavy and vigerous until I have exhausted the muscle I'm working out that day. I lift heavy on bench press, squat and deadlift. I also go as heavy as I can on seated dumbell press (over-the-head press that is). On seated dumbell press, I adjust the bench seat so that I am almost in the full erect position, but yet I let the seat tilt back two notches so that I'm not fully erect. I use 100 pound dumbells in each hand and I try to do two sets of five. I then follow that up right away with lying flat doing pec-flies. I'm careful on pec-flies or any pec exercise by starting out light and doing a lot of reps, then I increase the weights with each set. I add ten pound increments on each pec set and I do as many as I can until I think I can't do anymore safely. I then do tricep press downs and seated rear deltoid flies. and if I feel like it, i'll do lat pull downs to end the day and go home. The next day, I do dead-lift and or squat and I do bicep curls on that same day. I start with light weight on bicep curls, but I go a bit heavy on dead lift and squat and add large amounts of weight and do two reps and then add more weight and do two reps and so on until I am maxed out and tired. I then dramatically decrease the weight and do lots of reps. I then add weight and do more reps, and I go and go until I'm too tired. But what I'm saying applies to dead-lifting and squatting. I don't work that way with bicep curls until I'm warmed up and I know it's safe to go super heavy on my bicep curls. I do straight bar and dumbell curls and I do two reps and add a lot of weigh and two reps and add a lot of weight and so on, until I don't have the strenght to curl it. I then dramatically decrease the weights and I do lots of reps and I add more weight. I do this until I'm too tired. The next day, I do trapezious work outs which is the muscles around the neck. I do shoulder shrugs and a few light workouts to tire the neck muscles. Sometimes, I do these on my squat day instead of waiting a day. But the key ingredient to sucess is that I don't lift weights again until the next week. I give my muscles lots of time to heal and I do it all over again the next week starting on the same day that my last set of workouts started on. I know it sounds crazy that I only lift weights two or three days and I wait until next week to start it over, but Like I said, I jog and I also have a swimming pool and I love to ride my mountain bike. So there a tons of other things I do all week long. I generally don't sit on my butt, I'm a hyper kind of guy.
I recommend getting right into the bodybuilding. Having larger muscles also means the muscles will burn more fat while idle, so don't worry about the cardio or weight loss they will come over time and during football. Building muscle has been done by following certain fitness principles discovered overtime. Building mass means getting bigger, and can be done by increasing bone size, muscle size, fat, body organ sizes... there are millions of ways to increase your body size. Building muscle is just one way of building mass. This is a starting exercise plan to get results. WARM UP -move anyway until you start sweating, your muscles are warm/hot, your arms and legs are loose. With light stretching optional. MAIN WORKOUT Full body workout, No weights available: a. pushup (chest (tri-cepts,arms)) b. chinups (upperback (bicepts,arms)) c. crunch/situp (stomach/abdominals) d. squates (legs (lowerback)) OR Full body workout, Weights/equipment available (preferred): a. dumbel chest fly's (chest (tri-cepts,arms)) b. dumbel crunches (stomach/abdominals) c. dumbel squates (legs(lower back)) d. bentover dumbel rows (upperback (bicepts,arms)) FINISH UP Some stretching. Bodybuilding = 3+ sets, 12 reps = medium intensity = break between sessions at least 1 day Having a healthy food lifestyle means you eat more nutrient rich foods such as vegetables, fruits, nuts, grains, legumes that are more unprocessed. Nutrients help the body function properly and maintain peak performance. Have lots of protein. Good sources include fish, beef. And reduce high fat/sugar foods such as softdrinks, alchohol, fried foods, most fast foods, ice cream and potato crisps. Because excess sugar and fat, the body doesn't need, gets stored as fat. (Although for bodybuilding it is good to have some excess body fat to ensure your body doesn't break down your muscles to gain energy, when your food energy runs out). Plus their are detrimental ingredients that are in junk foods that halter you muscle growth. *essentials - a good plan - proper technique. do exercises correctly - drink allot of water - good nutrition - raise the intensity of your exercises slowly, to keep achieving more from your fitness program in the longterm. This can be done by adding more reps/sets/stress/weights/angle for exercises. - get lots of rest. so your muscles can grow. sleep for 8-10 hours a night. best hours are from 9pm-6am. Caution: heavy lifting can stunt growth in teens and kids Goodluck ^^)