A way to get "ripped" without weights?

[Conservative,]

Okay so atm I'm not fat - far from it - but I want to get a bit more muscle on me.

I eat between 2000-3000 calories a day, but I don't put on much weight because of a very high metabolism...

My mum won't let me go to the gym because lifting weights apparently puts strain on my heart and stuff, so I'm not allowed to do that (but the day I move out I'm signing up to the nearest gym lol).

I was wandering if there is a way to get "ripped" or a bit more muscle without lifting weights? Bear in mind I have a heart condition so a 5k run every evening is a big nono. Something simple that I can do in my own home would be nice...

What I do for sport/exercise normally:

Walk to & from school..about 1/2 mile either way.
Exercise bike for maybe half hour on the days I feel like it.
Skiing 1-2 times a week (anywhere between 1 and 4/5 hours)

obviously that's not much and I want to do more so any good suggestions will be helpful.

+rep to good suggestions.

Thread closed by Infectious (Forum Moderator): Due to bump.

[Unarmoured]

Click those ads and get ripped in 4 weeks.

[Spuds]

*REMOVED*

Edited by HotelUser (Forum Super Moderator): Please don't be rude to other users, thanks.

[Conservative,]

Click those ads and get ripped in 4 weeks.
No fanx dont want viruses... ;l

*REMOVED*
Jokes over mate http://www.habboxforum.com/showthread.php?t=676444

[Spuds]

who in this thread are mates?

---------- Post added 08-12-2010 at 11:30 PM ----------

besides it's a valid contribution, get spinning and get ripped.

[Arch]

Okay so atm I'm not fat - far from it - but I want to get a bit more muscle on me.

I eat between 2000-3000 calories a day, but I don't put on much weight because of a very high metabolism...

My mum won't let me go to the gym because lifting weights apparently puts strain on my heart and stuff, so I'm not allowed to do that (but the day I move out I'm signing up to the nearest gym lol).

I was wandering if there is a way to get "ripped" or a bit more muscle without lifting weights? Bear in mind I have a heart condition so a 5k run every evening is a big nono. Something simple that I can do in my own home would be nice...

What I do for sport/exercise normally:

Walk to & from school..about 1/2 mile either way.
Exercise bike for maybe half hour on the days I feel like it.
Skiing 1-2 times a week (anywhere between 1 and 4/5 hours)

obviously that's not much and I want to do more so any good suggestions will be helpful.

+rep to good suggestions.

I can amost guarantee you don't eat as many calories as you should be and also eat more protein.
As for what you say you do all of those things burn calories so thats probably contributing to the fact you don't gain weight, also at home workouts id say pushups are really good, aswell as chin ups and situps/crunchs/ different ab workouts.

[Conservative,]

I can amost guarantee you don't eat as many calories as you should be and also eat more protein.
As for what you say you do all of those things burn calories so thats probably contributing to the fact you don't gain weight, also at home workouts id say pushups are really good, aswell as chin ups and situps/crunchs/ different ab workouts.

Cool thanks. What do you recommend for protein? (Also I have a drink with 600+ calories in I have twice a day, a pretty sizeable lunch & then a big dinner, I think have at least 2500 calories, if not more).

[Unarmoured]

Cool thanks. What do you recommend for protein? (Also I have a drink with 600+ calories in I have twice a day, a pretty sizeable lunch & then a big dinner, I think have at least 2500 calories, if not more).

It's a good investment to buy protein shakes, my friend orders them online regulary and the progress he has made is quite good.

[Conservative,]

It's a good investment to buy protein shakes, my friend orders them online regulary and the progress he has made is quite good.

Okay :) thanks for that.

[Arch]

Cool thanks. What do you recommend for protein? (Also I have a drink with 600+ calories in I have twice a day, a pretty sizeable lunch & then a big dinner, I think have at least 2500 calories, if not more).

Im no expert but what i've been doing is eating as much protein as you weigh (example: if you weigh 200pounds then eat 200g of protein per day - not sure what that is in the UK conversion). As for protein lots of stuff has it a few examples are; eggs, nuts, peanut butter, milk , cheese, fish, beef, chicken, tofu, yogurt etc. Also i think your body can only intake like 40g of protein per 2-3 hours (so say you eat 70g of protein within that time the 30g is just wasted). So to maximize your protein intake you should eat smaller meals but every 2-3 hours. Also if you don't mind me asking how tall and how much do you weigh that'll help in figuring out your ideal weight and such

[FlyingJesus]

I'm not 100% on this as I've never wanted to get bigger, but isn't the idea behind high protein intake that it builds you up after the workout? If so it's not going to do him a lot of good considering he can't do heavy workouts and so it'll just make him bigger with no definition :P

Also Robbie you're like 12 or 13 can't remember but that's too young to be tearing up your muscles (which is how it all works basically) as it can then damage your natural growth - like I say, I'm not into bodybuilding but back when I was in school there were actual laws against the schools letting people under 14 use big workout equipment

[Arch]

I'm not 100% on this as I've never wanted to get bigger, but isn't the idea behind high protein intake that it builds you up after the workout? If so it's not going to do him a lot of good considering he can't do heavy workouts and so it'll just make him bigger with no definition :P

Also Robbie you're like 12 or 13 can't remember but that's too young to be tearing up your muscles (which is how it all works basically) as it can then damage your natural growth - like I say, I'm not into bodybuilding but back when I was in school there were actual laws against the schools letting people under 14 use big workout equipment

I thought he wanted to get bigger ~ as in weigh more cuz he was skinny.

Although FlyingJesus does raise a good point if your 12 - 13 i really suggest you don't work out.
My friend use to work out when he was around that age and hes really short now and his brother/dad
are both really tall not sure if he woulda been short anyways but always made me wonder if thats what
did it, as i do believe working out at a young age stunts growth.

[Soy]

do you really want to look like you just came out of auschwitz

i class ripped as 8% BF<

I honestly wouldn't reccommend going near that if you don't got much lbm.. you'd look unhealthy

[Arch]

Just curious what lbm means, and also what is a healthy BF % for someone who is 6'1 ? 10-15% ?

[Metric1]

eat chicken

[Oleh]

Have a decent diet for starter e.g. Plain chicken, rice, plain nuts

Push yourself, say 10 pushups 10 situps and 10 leg lifts for a week then try 13 next week and so forth.

Plus the gym i go to has a age restriction of 16, but yeah, if you start lifting weights at such a young age your body's growth cells decline as they have to help your muscles more than what they have to averagely

[wiktoria]

run up and down the stairs for an hour. Lol no ok just do like sit ups and push ups. My brother is 17 and that's all he's been doing for a year or so. Also what above said have a decent diet. Maybe look on Google or something.

[Soy]

Just curious what lbm means, and also what is a healthy BF % for someone who is 6'1 ? 10-15% ?

lbm is lean body mass

height doesnt matter when it comes to body fat, 10-15% is healthy no matter what height

[Jin]

Would like to point out that muscle developing exercise stunts growth at a young age. When I was in school we had this bully called george who was fairly muscular when he was younger as he used to work out at home with his older brothers, really horrible kid that no one liked.

Anyway by year 9 he was still the height of a year 6 most the girls in our school had grown taller than him and he was getting the crap kicked out of him on a daily basis as he was still just as gobby and I don't think he hit puberty until year 11 going by the lack of facial hair and high-pitch voice.

Saw him about a year ago he is probably no bigger than a year 8 and hangs around with chavs about 4-5 years younger than him as I suppose he feels like he is the boss in that group.

[Aidenn]

I think i should also point out, that building muscle will just increase your metabolism even more.

[Conservative,]

I think i should also point out, that building muscle will just increase your metabolism even more.

Meh, I don't mind that lol.


Would like to point out that muscle developing exercise stunts growth at a young age. When I was in school we had this bully called george who was fairly muscular when he was younger as he used to work out at home with his older brothers, really horrible kid that no one liked.

Anyway by year 9 he was still the height of a year 6 most the girls in our school had grown taller than him and he was getting the crap kicked out of him on a daily basis as he was still just as gobby and I don't think he hit puberty until year 11 going by the lack of facial hair and high-pitch voice.

Saw him about a year ago he is probably no bigger than a year 8 and hangs around with chavs about 4-5 years younger than him as I suppose he feels like he is the boss in that group.

Yeah I know but I'm small already, not that it will make a difference. But I'm just looking for stuff, not necessarily so I'm "hench" or whatever but so I'm not a skinny **** like I am know. Thanks though :)


run up and down the stairs for an hour. Lol no ok just do like sit ups and push ups. My brother is 17 and that's all he's been doing for a year or so. Also what above said have a decent diet. Maybe look on Google or something.

Google doesn't help much with these kind of things. And run & down the stairs for 5 minutes would probably kill me lol. Sit ups & stuff are fine though thanks.


Have a decent diet for starter e.g. Plain chicken, rice, plain nuts

Push yourself, say 10 pushups 10 situps and 10 leg lifts for a week then try 13 next week and so forth.

Plus the gym i go to has a age restriction of 16, but yeah, if you start lifting weights at such a young age your body's growth cells decline as they have to help your muscles more than what they have to averagely

Good idea. I may try that.


I'm not 100% on this as I've never wanted to get bigger, but isn't the idea behind high protein intake that it builds you up after the workout? If so it's not going to do him a lot of good considering he can't do heavy workouts and so it'll just make him bigger with no definition :P

Also Robbie you're like 12 or 13 can't remember but that's too young to be tearing up your muscles (which is how it all works basically) as it can then damage your natural growth - like I say, I'm not into bodybuilding but back when I was in school there were actual laws against the schools letting people under 14 use big workout equipment

I'm 14 nearly 15, and we're not allowed to use the gym until year 9..I'm in year 10 ;)


Im no expert but what i've been doing is eating as much protein as you weigh (example: if you weigh 200pounds then eat 200g of protein per day - not sure what that is in the UK conversion). As for protein lots of stuff has it a few examples are; eggs, nuts, peanut butter, milk , cheese, fish, beef, chicken, tofu, yogurt etc. Also i think your body can only intake like 40g of protein per 2-3 hours (so say you eat 70g of protein within that time the 30g is just wasted). So to maximize your protein intake you should eat smaller meals but every 2-3 hours. Also if you don't mind me asking how tall and how much do you weigh that'll help in figuring out your ideal weight and such

I weigh roughly 100 pounds about 163cm and protein is what I mostly eat..I love meats & dairy products :)


Oh and just to add...I'm not looking to do massive weight/gym workouts just 10-15 minute exercises to make me not so skinny :P

[matt$]

Get a job stacking stuff.

[Conservative,]

Get a job stacking stuff.

I'll try when i'm 15/16 lol.

[beth]

how old are you? there are youth gyms around, and technically yr mom doesn't need to know.
doesn't your school offer some sort of after school gym equipment use? our school used to ;/

[Conservative,]

how old are you? there are youth gyms around, and technically yr mom doesn't need to know.
doesn't your school offer some sort of after school gym equipment use? our school used to ;/

14...and no youth gyms here ....well there are but it's like £20 a week or something ridiculous. And yeah my mum doesn't need to know..I would go to the school one but I have to have someone with me after school :l My life is too complicated LOL

[Catzsy]

Would like to point out that muscle developing exercise stunts growth at a young age. When I was in school we had this bully called george who was fairly muscular when he was younger as he used to work out at home with his older brothers, really horrible kid that no one liked.

Anyway by year 9 he was still the height of a year 6 most the girls in our school had grown taller than him and he was getting the crap kicked out of him on a daily basis as he was still just as gobby and I don't think he hit puberty until year 11 going by the lack of facial hair and high-pitch voice.

Saw him about a year ago he is probably no bigger than a year 8 and hangs around with chavs about 4-5 years younger than him as I suppose he feels like he is the boss in that group.

Agree with this. Tbh I think you should ask somebody who is professional like a gym instructor especially with your circumstances. They would be able to put you on the right course.

[PaulMacC]

Ignore Jin, it doesnt stunt your growth. It only stunts it if you do big compound exercises in **** form (i.e - deadlift, squat).

Training without weights is resistance exercises, they are push-ups, pull-ups, crunches, non-weighted squats. Just do more repetitions each time. Workout 2-3 days a week. To be honest you cant get big without weights. Resistance training is more focused on endurance, you can get ripped but your muscles wont be very big and you'll have far more success with weights.

Count your calories, 3000 calories is a lot of food, its 6 meals a day basically. I guarantee you aren't eating that.

If you do decide to lift weights, dont listen to the majority of gym instructors either, they'll put you on a isolation 5 day a week routine which is weightlifting dogma. Try a routine such as Mark Ripptoe's Starting Strength (google it). I'd really recommend this or another type of full body routine to make a foundation. To be honest, lift weights. Resistance training wont do you any good in the long run.

As for protein. You can eat as much as you want but unless your putting the effort in and shredding muscle to build upon you wont get big. Eating too much can essentially turn it into fat. Protein is used for repair, then energy when there is too much and then stored as fat. You want to eat roughly 1g of protein per lean body mass. Try and measure your BF%. You say your slim and your 100lbs, eat about 80-90g of protein. Try and eat 2000 calories of good clean food, no junk. Then week by week add 100 calories until you are at 2500-3000. Let how hungry you are dictate whether you eat 2500 or 3000.

[Soy]

Would like to point out that muscle developing exercise stunts growth at a young age. When I was in school we had this bully called george who was fairly muscular when he was younger as he used to work out at home with his older brothers, really horrible kid that no one liked.

Anyway by year 9 he was still the height of a year 6 most the girls in our school had grown taller than him and he was getting the crap kicked out of him on a daily basis as he was still just as gobby and I don't think he hit puberty until year 11 going by the lack of facial hair and high-pitch voice.

Saw him about a year ago he is probably no bigger than a year 8 and hangs around with chavs about 4-5 years younger than him as I suppose he feels like he is the boss in that group.

lol major bro science

Height is mainly due to genetics,

I've lifted weights since i was 14 and four years later am around the same height as my dad at about 6'0. Others like Lee Priest (pro bber) who is 5'7ish is due to genetics, he's one of the tallest in his family and taller than his father was and then other pro bb'ers (arnie, coleman) who bodybuilded alot in their teens have turned out to be 6'ers

There's no proven link between weights stunting growth, and your story had no relevance if you say he only hit puberty in year 11.. there's the reason to why hes under-developed lol

[Shar]

Agree with this. Tbh I think you should ask somebody who is professional like a gym instructor especially with your circumstances. They would be able to put you on the right course.
This.
My brother does squats and sit ups at home (he's 12 years old) :rolleyes: and he's in good form for when he's old enough to get "ripped". lol his idol is my 16 year old brother who has an obsession to keep in shape..

[PaulMacC]

This.
My brother does squats and sit ups at home (he's 12 years old) :rolleyes: and he's in good form for when he's old enough to get "ripped". lol his idol is my 16 year old brother who has an obsession to keep in shape..
Most gym instructors speak non sense. I wouldn't advise this.

[Shar]

Most gym instructors speak non sense. I wouldn't advise this.
All boys say that, and I can't really comment because I've never had a gym instructor but sit ups should be okay for now.
Just don't overwork yourself and you'll be alright.

[Zak]

You have a heart condition so I'll start off by saying becareful what you do. If you want to add muscle and not just become bigger I suggest doing light exercises. Walking up and down stairs can be a relaly good one, it sure tires me out and I can run 3 miles quite easily. As for gaining muscle I'd once again try something that doesn't put too much strain on you, sit-ups, crunches, press ups, pull ups can be good to do this. Swimming is very good I hear as well.

I'm not ripped but I'm not exactly small and these methods work for me. I barely work out twice a week with minimal exercises with good results, so I hope they work for you too.

[Jin]

Considering that people have pointed out that height is genetic.

The kids dad is easily 6ft+ including his brothers, his mum is a tall woman at least 5ft, 10" and they are all ginger as is George. So unless he is the child of a ginger midget milkman that his mum used to have an affair with the only thing I can think of is that it might be something to do with the amount he used to work out.

But yeah considering your actual age (which apparently isn't the 12/13 someone else posted), maybe go see your GP and see what they can advise as you might find you can do quite a bit without killing yourself.

[Soy]

Considering that people have pointed out that height is genetic.

The kids dad is easily 6ft+ including his brothers, his mum is a tall woman at least 5ft, 10" and they are all ginger as is George. So unless he is the child of a ginger midget milkman that his mum used to have an affair with the only thing I can think of is that it might be something to do with the amount he used to work out.

But yeah considering your actual age (which apparently isn't the 12/13 someone else posted), maybe go see your GP and see what they can advise as you might find you can do quite a bit without killing yourself.

He still could have small height genes in his family history,

Blaming growth stunts on excerise without empirical proof is quite an idiotic assumption to make lol

more pounds of strain is put onto the joints from jogging and sprinting than a heavy squat

[Narnat,]

I would agree with more protein and I would suggest maybe normal indoor physical things such as push ups, sit ups ect

[PaulMacC]

I would agree with more protein and I would suggest maybe normal indoor physical things such as push ups, sit ups ect
More protein is stupid. It'll go to waste.
1g per lbm pound.

[smiffy70]

well you could do allk of these great suggestions or you could do it the simple and cheap way


DRAW THE ****** ON

[Conservative,]

Considering that people have pointed out that height is genetic.

The kids dad is easily 6ft+ including his brothers, his mum is a tall woman at least 5ft, 10" and they are all ginger as is George. So unless he is the child of a ginger midget milkman that his mum used to have an affair with the only thing I can think of is that it might be something to do with the amount he used to work out.

But yeah considering your actual age (which apparently isn't the 12/13 someone else posted), maybe go see your GP and see what they can advise as you might find you can do quite a bit without killing yourself.

The people posting are wrong. I'm 14 going on 15...

I'm now doing some short exercises each day; Pressup, sit ups ect. So thanks for the advice. I may move onto weights in a year or two but as people have said it stunts growth so I'll stay away for now :)

[smiffy70]

DRAW THE MUSCLES ON

[Hoot]

Im no expert but what i've been doing is eating as much protein as you weigh (example: if you weigh 200pounds then eat 200g of protein per day - not sure what that is in the UK conversion). As for protein lots of stuff has it a few examples are; eggs, nuts, peanut butter, milk , cheese, fish, beef, chicken, tofu, yogurt etc. Also i think your body can only intake like 40g of protein per 2-3 hours (so say you eat 70g of protein within that time the 30g is just wasted). So to maximize your protein intake you should eat smaller meals but every 2-3 hours. Also if you don't mind me asking how tall and how much do you weigh that'll help in figuring out your ideal weight and such
Protein absorption rates are still awaiting proper research, different people say 20g/30g/40g per serving but in actual fact nobody knows the real answer and it will obviously differ between body types anyway.

do you really want to look like you just came out of ausc

i class ripped as 8% BF<

I honestly wouldn't reccommend going near that if you don't got much lbm.. you'd look unhealthy
Agree with this.

Would like to point out that muscle developing exercise stunts growth at a young age. When I was in school we had this bully called george who was fairly muscular when he was younger as he used to work out at home with his older brothers, really horrible kid that no one liked.

Anyway by year 9 he was still the height of a year 6 most the girls in our school had grown taller than him and he was getting the crap kicked out of him on a daily basis as he was still just as gobby and I don't think he hit puberty until year 11 going by the lack of facial hair and high-pitch voice.

Saw him about a year ago he is probably no bigger than a year 8 and hangs around with chavs about 4-5 years younger than him as I suppose he feels like he is the boss in that group.
Major broscience, no evidence to support this at all unless you damage your growth plates by lifting with terrible form.

I think i should also point out, that building muscle will just increase your metabolism even more.
Which is why you eat more...

I weigh roughly 100 pounds about 163cm and protein is what I mostly eat..I love meats & dairy products :)


Oh and just to add...I'm not looking to do massive weight/gym workouts just 10-15 minute exercises to make me not so skinny :P
Don't know how you are going on 15 already as the last time I heard you were barely 13.. But anyway, 100lbs is incredibly light. Most people recovering from anorexia usually tend to weigh more than that, but I guess you are quite short. Considering your lack of exercise due to your problem and being in a wheelchair a lot of the time it is understandable for your body to be in this state. You have allowed your muscles to deteriorate away because you haven't been using them on a day to day basis. You really need to try and use your muscles more in general and not by walking miles and burning loads of calories which will only make you smaller. But I'm not just talking about your legs, you need to be using your upper body more for simple day to day activities like moving things, bringing the shopping bags in etc. Just anything that requires strength from your upper body. Then simple bodyweight exercises you can do around the house will be great. There will only be so far you can go with building muscle using bodyweight exercises, you will reach a point soon where the gym is the only way to advance with weights.

The people posting are wrong. I'm 14 going on 15...

I'm now doing some short exercises each day; Pressup, sit ups ect. So thanks for the advice. I may move onto weights in a year or two but as people have said it stunts growth so I'll stay away for now :)
You want to be doing pull ups and dips around your house. You can use a bed or sofa for the dips and you might be able to find something to use as a pull up bar around your house. Get 3000 calories in per day and at least 100g of protein, also eat a lot of high carb food. All you need is a mindset to gain fat, you will look way better with a higher bodyfat %.

[Conservative,]

Protein absorption rates are still awaiting proper research, different people say 20g/30g/40g per serving but in actual fact nobody knows the real answer and it will obviously differ between body types anyway.

Agree with this.

Major broscience, no evidence to support this at all unless you damage your growth plates by lifting with terrible form.

Which is why you eat more...

Don't know how you are going on 15 already as the last time I heard you were barely 13.. But anyway, 100lbs is incredibly light. Most people recovering from anorexia usually tend to weigh more than that, but I guess you are quite short. Considering your lack of exercise due to your problem and being in a wheelchair a lot of the time it is understandable for your body to be in this state. You have allowed your muscles to deteriorate away because you haven't been using them on a day to day basis. You really need to try and use your muscles more in general and not by walking miles and burning loads of calories which will only make you smaller.

You want to be doing pull ups and dips around your house. You can use a bed or sofa for the dips and you might be able to find something to use as a pull up bar around your house. Get 3000 calories in per day and at least 100g of protein, also eat a lot of high carb food.

I'm 15 in February lol...dunno when you found I was 13? :S

But thanks for the advice and I do try and get as many calories as possible - and I eat lots of carbs/protein so that's good. Thanks for the tips +rep.

[ChickenFaces]

Protein, don't do as much cardio, do strength workouts such as planks or other things. It works your entire core really well.

[Wig44.]

I think my IQ dropped 50 points reading the ****-wittery in this thread.

Weightlifting does not stunt growth, only using poor form (ie bending your back, generally being a ******) does. It's even thought that weightlifting could stimulate growth through bone mineralisation. Now, on to that nugget of 40g protein every 2-3 hours and 'protein absorption is still being researched', why won't this crap just die. Any protein you eat that your body doesn't need, whether it needs 50g or 150g, will be used in gluconeogenesis. If you think that eating one big meal each day is inferior to eating 6 small ones and that fasting will **** your muscles up then google martin berkhan and look at many of his readership and tell me you look as good as them.

At 100lbs and even with a heart condition (I remember reading that you get tired easily) you seriously don't have anything to fear from lifting. Unless it is a serious condition and your heart really struggles to keep up then provided you use proper farm the short intense boughts of exercises necessary to lift weights will strengthen your cardiovascular system - unlike jogging/running which you should really avoid. Human beings were born to sprint and walk.

Now I disagree that calisthenics (body weight exercises) can't build muscle. Pushups (which you can make harder by doing explosive clap pushups, adding weight/resistance to your back) can be better than bench press in my opinion but only if you're serious with them and push yourself, just like dips (eventually adding weight) and pullups/chinups (eventually adding weight) are easily some of the best muscle building exercises you can perform. But I would suggest doing them and trying to find some resistance of some sort (maybe you can sneak some dumbbells, or some heavy object) to overhead press - another fantastic (arguably the best upper body) exercise. Power cleans/clean and jerks if you can find anything heavy and not too hard to grip are also fantastic. A heavy branch/log is perfectly acceptable for OHP/Power cleans/Clean and jerks, just like it can be used for deadlifting. You can, with some effort and imagination do perfectly well without a weight room.

[Soka]

simple answer is theres no way to get ripped without weights.

protein shakes are only effective alongside working out with weights.

if your too young/ mum doesn't want you to join a gym only thing i could suggest is doing no protein shakes until you join one but;

- get a good diet established, with lots of greens, chicken, eggs, rice incorporated
- plenty of cardio so you'll have a low %body fat so it will be easier to get the 'ripped' look when you do start weights.
- doing pressups/crunches with a medicine ball... they hardlly have results if you just do situps.. but have a days rest. alternate your pressup typs, wide grip, close grip. and also do pullups

seriously though don't worry to much about getting ripped until you start doing weights

[Wig44.]

simple answer is theres no way to get ripped without weights.

protein shakes are only effective alongside working out with weights.

if your too young/ mum doesn't want you to join a gym only thing i could suggest is doing no protein shakes until you join one but;

- get a good diet established, with lots of greens, chicken, eggs, rice incorporated
- plenty of cardio so you'll have a low %body fat so it will be easier to get the 'ripped' look when you do start weights.
- doing pressups/crunches with a medicine ball... they hardlly have results if you just do situps.. but have a days rest. alternate your pressup typs, wide grip, close grip. and also do pullups

seriously though don't worry to much about getting ripped until you start doing weights

Stop spouting ********. If he eats like a rabbit (as you suggest) he wont get as far as if he actually incorporated fat and ate over maintenance. Just like losing body fat mostly comes from eating less - cardio burns very little calories. Intense weight lifting burns more calories and works the cardiovascular system.. cardio is a complete waste of time. If you read my post perhaps you would see that it is perfectly possible to build muscle without weights. Admittedly you will need resistance of some sort to add to the calisthenics as I admitted but in the end so long as you are stressing your muscles with a load that they can only do for a smaller amount of reps (5-8 is best, 8-12 ignores myofibrillar HT) you will grow. Like your body can tell the difference between weighted push ups and bench press provided a similar amount of work is done. Stress is stress is stress children.. and **** the protein shakes, it's easier and better to get protein from whole foods.

[Soka]

Stop spouting ********. If he eats like a rabbit (as you suggest) he wont get as far as if he actually incorporated fat and ate over maintenance. Just like losing body fat mostly comes from eating less - cardio burns very little calories. Intense weight lifting burns more calories and works the cardiovascular system.. cardio is a complete waste of time. If you read my post perhaps you would see that it is perfectly possible to build muscle without weights. Admittedly you will need resistance of some sort to add to the calisthenics as I admitted but in the end so long as you are stressing your muscles with a load that they can only do for a smaller amount of reps (5-8 is best, 8-12 ignores myofibrillar HT) you will grow. Like your body can tell the difference between weighted push ups and bench press provided a similar amount of work is done. Stress is stress is stress children.. and **** the protein shakes, it's easier and better to get protein from whole foods.

i've just read your previous post and what a load of ****. dude your clueless if you say cardio is a waste of time, in my current weekly workout plan i have one day solely for cardio, legs and then abs at the end. cardio is just as important as other.

The OP is not asking HOW TO BUILD MUSCLE, hes asking how to get RIPPED without weights. Theres a big difference. I agree its perfectly possible to build muscle without weights as you say, but if you want to get ripped, just doing a few pressups, crunches and pull ups and improving diet isn't going to do anything. Its not easier and better to get protein from whole foods? Can you back this up instead of just making stupid statements. I've being strict with a good diet, and gym routine WITH cardio (not prepared by me as i didn't know enough at the time) for the past 8 months now and i've reached a peak where I need to start some protein shake for the first time in the new year because i want to get just a little bigger then i'll stop the protein. Again, its a known fact that 8-12 reps is the ideal number for building muscles. 5-8 is not enough to build up endurance.

[Wig44.]

i've just read your previous post and what a load of ****. dude your clueless if you say cardio is a waste of time, in my current weekly workout plan i have one day solely for cardio, legs and then abs at the end. cardio is just as important as other.

The OP is not asking HOW TO BUILD MUSCLE, hes asking how to get RIPPED without weights. Theres a big difference. I agree its perfectly possible to build muscle without weights as you say, but if you want to get ripped, just doing a few pressups, crunches and pull ups and improving diet isn't going to do anything. Its not easier and better to get protein from whole foods? Can you back this up instead of just making stupid statements. I've being strict with a good diet, and gym routine WITH cardio (not prepared by me as i didn't know enough at the time) for the past 8 months now and i've reached a peak where I need to start some protein shake for the first time in the new year because i want to get just a little bigger then i'll stop the protein. Again, its a known fact that 8-12 reps is the ideal number for building muscles. 5-8 is not enough to build up endurance.

DUDE IMMA NOT READ UR POST AND CALL IT A LOAD OF CRAP

I didn't say to do 'a few pressups, crunches and pull ups'. If you'd read my post you'd see that?

I like hoq im clueless just because it is in your weekly work out plan. Cardio is a waste of time. Its only use is to burn calories when you could just reduce the calories you take in. I would go as far as to say that long bouts of cardio damage the cardiovascular system. Getting ripped requires you to build muscle, strip down to 8% ish body fat (i agree with soy here) or you'll end up looking like a holocaust survivor. Endurance isn't necessary for strength/size nor wanted - what are you talking about?

I like how you say you've reached a peak and you are 'on protein' to break through it, like protein is a drug. Protein from whole food sources is better in my opinion because of the nutrients that come with it, (I generally only mean animal sources of protein here). But go ahead and 'take' your protein shakes.

Typical broski who probably sits on bb.com teen misc all day.

[Soka]

DUDE IMMA NOT READ UR POST AND CALL IT A LOAD OF CRAP

I didn't say to do 'a few pressups, crunches and pull ups'. If you'd read my post you'd see that?

I like hoq im clueless just because it is in your weekly work out plan. Cardio is a waste of time. Its only use is to burn calories when you could just reduce the calories you take in. I would go as far as to say that long bouts of cardio damage the cardiovascular system. Getting ripped requires you to build muscle, strip down to 8% ish body fat (i agree with soy here) or you'll end up looking like a holocaust survivor. Endurance isn't necessary for strength/size nor wanted - what are you talking about?

I like how you say you've reached a peak and you are 'on protein' to break through it, like protein is a drug. Protein from whole food sources is better in my opinion because of the nutrients that come with it, (I generally only mean animal sources of protein here). But go ahead and 'take' your protein shakes.

Typical broski who probably sits on bb.com teen misc all day.

Firstly whats a broski/ never heard that before is it a new insult floating about lol, also i didn't even know what bb.com is before now and i've had to actually just had to google it. I'd never go on the internet asking people i don't know (some may know what they're talking about) but the majority are talking crap. If I wanted advice i'd ask professionals in person.

i'm going to start protein in the new year i've said after taking advice from people who know what they're talking about.

We'll have to agree to disagree on the cardio being a waste of time because it isn't ! And do you believe you can get ripped, (note theres a difference between ripped and just building muscle/) from doing no weights is literally impossible.

[Hoot]

I think my IQ dropped 50 points reading the ****-wittery in this thread.

Weightlifting does not stunt growth, only using poor form (ie bending your back, generally being a ******) does. It's even thought that weightlifting could stimulate growth through bone mineralisation. Now, on to that nugget of 40g protein every 2-3 hours and 'protein absorption is still being researched', why won't this crap just die. Any protein you eat that your body doesn't need, whether it needs 50g or 150g, will be used in gluconeogenesis. If you think that eating one big meal each day is inferior to eating 6 small ones and that fasting will **** your muscles up then google martin berkhan and look at many of his readership and tell me you look as good as them.
This article seems to make a lot of sense to me about protein absorption:
http://www.wannabebig.com/diet-and-nutrition/is-there-a-limit-to-how-much-protein-the-body-can-use-in-a-single-meal/

Thoughts?

[PaulMacC]

Firstly whats a broski/ never heard that before is it a new insult floating about lol, also i didn't even know what bb.com is before now and i've had to actually just had to google it. I'd never go on the internet asking people i don't know (some may know what they're talking about) but the majority are talking crap. If I wanted advice i'd ask professionals in person.

i'm going to start protein in the new year i've said after taking advice from people who know what they're talking about.

We'll have to agree to disagree on the cardio being a waste of time because it isn't ! And do you believe you can get ripped, (note theres a difference between ripped and just building muscle/) from doing no weights is literally impossible.
You dont need to worry about cardio until you are in your late 20's. Why would you waste some of the easiest gains in your life (teen years) on cardio. Bulk up, doesnt matter if you get fat. Fat can be lost so much more easily at any time than muscle can be built.

@Hoot - Why does it matter. Stop making it so complicated. Just eat food, lots of it, focus on compound movements when lifting with good form, rest well and you'll see results. It isn't that hard. I made a mess of over-complicating it too much and it took me a good 2-3 months to realise what I was doing is wrong.

[Hoot]

You dont need to worry about cardio until you are in your late 20's. Why would you waste some of the easiest gains in your life (teen years) on cardio. Bulk up, doesnt matter if you get fat. Fat can be lost so much more easily at any time than muscle can be built.

@Hoot - Why does it matter. Stop making it so complicated. Just eat food, lots of it, focus on compound movements when lifting with good form, rest well and you'll see results. It isn't that hard. I made a mess of over-complicating it too much and it took me a good 2-3 months to realise what I was doing is wrong.

In Robbie's situation it doesn't really matter for reasons that you have just said. But when you are very serious about bodybuilding, everything has to be perfect for optimal results. Protein absorption has always been a highly debated topic in the world of teen bodybuilding and there's so much broscience involved.

Robbie only weighs 100lbs so he is obviously going to be really thin, doing loads of cardiovascular exercise will only burn more calories and if he doesn't eat more to compensate that he will lose even more fat. At that weight he really can't have much fat on him so he would look way more healthier if he was to gain some.

[PaulMacC]

In Robbie's situation it doesn't really matter for reasons that you have just said. But when you are very serious about bodybuilding, everything has to be perfect for optimal results. Protein absorption has always been a highly debated topic in the world of teen bodybuilding and there's so much broscience involved.

Robbie only weighs 100lbs so he is obviously going to be really thin, doing loads of cardiovascular exercise will only burn more calories and if he doesn't eat more to compensate that he will lose even more fat. At that weight he really can't have much fat on him so he would look way more healthier if he was to gain some.
I see morons who are thick as a tree and yet they are walking around 180-200lbs. with 10%bf, all natural. 1g per 1lb of lbm isn't complicated. Measuring kcal aint complicated either.

[Hoot]

I see morons who are thick as a tree and yet they are walking around 180-200lbs. with 10%bf, all natural. 1g per 1lb of lbm isn't complicated. Measuring kcal aint complicated either.

I meant serious as in professional, everything has to be perfect when you are at the competing level. Just wondering though, how long have you been lifting and what is your size and weight?

[PaulMacC]

I meant serious as in professional, everything has to be perfect when you are at the competing level. Just wondering though, how long have you been lifting and what is your size and weight?
Most people wont go pro, pro is a genetics game.
3 months. 136lbs.
Started at 120lbs.
Height is 5'7/8

[Wig44.]

Firstly whats a broski/ never heard that before is it a new insult floating about lol, also i didn't even know what bb.com is before now and i've had to actually just had to google it. I'd never go on the internet asking people i don't know (some may know what they're talking about) but the majority are talking crap. If I wanted advice i'd ask professionals in person.

i'm going to start protein in the new year i've said after taking advice from people who know what they're talking about.

We'll have to agree to disagree on the cardio being a waste of time because it isn't ! And do you believe you can get ripped, (note theres a difference between ripped and just building muscle/) from doing no weights is literally impossible.

I know there is a difference.. I stated that I thought ripped was having a BF <=8%. You haven't stated any reasons why cardio is useful. Who are 'people who know what they're talking about'? If they told you to up protein intake (considering it is adequate now and adequate protein levels for bodybuilders are significantly lower than most people expect) then they don't know what they are talking about. Most excess protein is converted to glucose via gluconeogenesis. 1lb per lb of LBM is just for simplicity and to be safe. Upping calories will likely be what break this 'plateau' you have reached.


This article seems to make a lot of sense to me about protein absorption:
http://www.wannabebig.com/diet-and-nutrition/is-there-a-limit-to-how-much-protein-the-body-can-use-in-a-single-meal/

Thoughts?

Check the 14-day study they mention. Backs up what I said. Doesn't matter if you eat 1 meal or 6. The difference being that 6 meals will cause you to have chronically elevated levels of insulin which increases insulin resistance, insulin resistance = type 2 diabetes.

I agree with paul. Be consistent, eat lots, drink plenty of milk (Rippetoe observed that it seems to lead to gains greater than can be accounted for by it's caloric value, possibly due to ILGF-1 (disputed as to whether this is in cow's milk), possibly due to a different hormone in cows milk or maybe something all together different).
Ignore the stupid notion of doing one bodypart each day, or doing split routines. Compound lifts build more muscle.

[Spuds]

Can I just say if the OP is still trying to 'get ripped' then Google P90X. If you haven't got an excellent regime then check that out, it looks alright. Personally not tried it as I don't need too however the outcomes look alright.

Edited by Infectious (Forum Moderator): Please do not bump old threads, thanks!