Lean Mass Building

[Aqualim]

Hello,

I'm new to this, but over the past couple of months i've been doing alot of Cardio activity, such as cross-country running, bike riding and swimming.. Over that time i have also been doing situps everyday, i would normally do 3 sets of 30 situps, then i would do 3 sets of 30 situps holding a 10 kilo weight in my hand.. I've been really eager to build my 6-pick up over time, all i can say is that my diet is working a little bit.. Straight after I do my situps i look in the mirror and i can see a faint outline of my 6-pack muscles, which is good.. But then about 20 minutes later, they disappear, unless I tense them.. How would I be able to have them looking tense almost all the time?

My current exercise schedule is that i run 3km a day and then i do my 3 sets of situps and 3 sets of weighted situps.. With food i'm fairly strict I dont really go near the doughnuts, chips, pizza, mcdonalds and all that take-away kind of food. I have 4 pieces of Wheet-Bix for breakfast then for Lunch I would make myself a Lettuce, Cheese and Ham Role (I use a Multi-grain role) and for dinner it's normally either Pasta, Stir-fry, BBQ, or anything containing meat..

Age: 15 years old
Weight: normally around the 51.5kg mark
Hieght: 168cm

[wildstang]

diet and cardio is what will give you your results you desire. untill you remove more body fat percentage from your abdominals and elsewere your not gonna see them like you want. try adding some more resistance training in there also like pushups, pull ups, dips, etc. to help tone other regions of the body and burn calories faster. the more muscle you work the faster you will see results.

[Aqualim]

Originally Posted by wildstang

diet and cardio is what will give you your results you desire. untill you remove more body fat percentage from your abdominals and elsewere your not gonna see them like you want. try adding some more resistance training in there also like pushups, pull ups, dips, etc. to help tone other regions of the body and burn calories faster. the more muscle you work the faster you will see results.

Ok, But according to A Body Fat Percentage Calculator I took this morning, my Body Fat Percentage is 7% which indicates I have the Body of an Athlete.

Also I have tried using a Weight Gainer Suppliment mixed with Milk every morning, it's called "GNC Pro Performance Weight Gainer 1850", I dont take a full cup like it tells me to, because i'm only 15, but i only take between half and a quarter of a cup mixed with milk about 1 hour before my 3km run, and while i'm running it's almost as if i'm running with a Water bottle in my stomach, I can hear the sound of it moving around and it almost makes me want to feel sick.. I've also tried waiting even longer, Yesterday I had the drink at 8:30 and went for a run at 11:30, it wasnt as bad as the day before, but i still felt kind of sick while i was running... Can anyone help me out?

[JoeBAR]

Yeah, eat eggs and sausages instead!

PS: if you can't see your abs at 7% it means:

1) you got nothing to see
2) your body fat calculator lied to you big style

Sorry to be blunt, dear, but that's the way it goes

PS2 .... 113 lbs @ 5'6

[pliny_2001]

Originally Posted by JoeBAR

PS2 .... 113 lbs @ 5'6

Really - when's the rest of the world going to wake up and get off the metric system? It makes it tough for those of us in the US, Liberia, and Myanmar

A few points:
I don't know what BF calculator you were using, but 1) was it for adolescents or adults, and 2) they're all only approximations at best, so I'd generally ignore them.

Your BMI's 18.2 (assuming you're 15.5 years old), so it's probably not an issue of having too much fat, it's more likely that you're just not supporting enough muscle mass at that age to show ab definition, back definition, vastus medialus, etc. The cure's pretty easy: stay fit, continue eating well, and wait to mature. Maybe not a satisfactory answer, but I think it's accurate.

Weight gainer. Yeech. I can't speak to GNC's version, but they're normally just a bunch of cheap carbs around some cheap protein with some added cheap fat. It's terrible stuff, and not at all useful for cardio. Good advice is to drop any supplement that limits your performance. If you're looking for added calories, just get a meal replacement shake (there are a ton) and have it in addition to your 3 meals. Not much need for supplements when your doing 3k runs.

Good luck!

[Aqualim]

Ok thanks for your help.. Also How many meals should I be having a day, currently i have 3 meals.. Should I be having 4,5 or maybe 6?.. I've heard if you have small portioned meals it increases your metabolism and shows your muscles a little bit more..

Weight gainer. Yeech. I can't speak to GNC's version, but they're normally just a bunch of cheap carbs around some cheap protein with some added cheap fat. It's terrible stuff, and not at all useful for cardio. Good advice is to drop any supplement that limits your performance. If you're looking for added calories, just get a meal replacement shake (there are a ton) and have it in addition to your 3 meals. Not much need for supplements when your doing 3k runs.

Ok, I was thinking of adding the Weight Gainer to my Wheet-Bix in the morning, and see how it goes.. I think my stomach makes the weird water bottle sounds because of lack of food and just milk and liquid.. Because normally about 30 minutes after my breakfast i need to do Number 2 and i'm thinking all of my food just flushes straight out of me, then after that i tend to have my Weight Gainer Smoothie, which could result to my problem???