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Skinny - buff
Skinny - buff
11/3/12 3:35 PM
Hey guys, I'm 15 5 ft 3
I started doing p90x a few weeks ago and I am not looking to lose weight. I want to build muscle mass. My arms and shoulders feel smaller than when before I started p90x. I thought of two reasons for this. 1: I was using lighter weights to do the required amount of reps. 2: I didn't eat enough protein and carbs. So my question is, how can I build muscle mass and still keep a lean and defined look? And how should I modify the diet plan? emoticon
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RE: Skinny - buff
11/3/12 6:25 PM as a reply to TopofAll.
TopofAll:
Hey guys, I'm 15 5 ft 3
I started doing p90x a few weeks ago and I am not looking to lose weight. I want to build muscle mass. My arms and shoulders feel smaller than when before I started p90x. I thought of two reasons for this. 1: I was using lighter weights to do the required amount of reps. 2: I didn't eat enough protein and carbs. So my question is, how can I build muscle mass and still keep a lean and defined look? And how should I modify the diet plan? emoticon


Hi

First let me ask, how are you doing after the storm? I hope you are well as I see you are from Brooklyn. Although in MI currenlty my family is back in NY.

I understand from what you wrote that you want to build muscle. First you need to be taking in the correct amount of calories and have a good diet in place. What are you currently eating and how many calories per day. Also, what reps are you doing with your weights and are you feeling the burn on the last 3 reps?

Let's see if we can help you get to your goals. Now, before going much further lets also mention that at 15 we dont want you lifting weights that are going to injury or impede your growth and development.

Can you give us more info on your diet and calories and what % of protien and carbs you are taking in.

Keep pressing play!

Coach Donna
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RE: Skinny - buff
11/3/12 8:18 PM as a reply to CoachDonna12.
Haha lucky for us zone c, we were left unscathed by the storm :-)

Heres my nutrition plan
Breakfeast: 2 peanut butter sandwiches with whole wheat bread. 1-3 eggs.
Mid morning snack: Banana
Lunch: School lunch, varies
Afternoon snack: Nutella + peanut butter + ham + eggs sandwhich and a cup of milk.
Post workout snack: Cup of milk, eggs and a banana.
Dinner: salmon, chicken, rice(everyday), leafy greens, pork, beef.
About 1.5k-3k calories

The last few weeks I skipped the afternoon snack and post workout snack, only drank milk as a recovery drink. Ate 3/4 of what I usually eat for dinner. 1 egg a day for this week due to sandy emoticon

I'm doing close to what tonys doing. I have 5s and 15s. The 5 is too easy I do not feel the burn. The 15 I can do 1/2 of the required reps. Gonna get 10 and 30 resistance bands soon.
Happy to say that I can already see the results of ab ripper x
emoticon
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RE: Skinny - buff
11/3/12 9:04 PM as a reply to TopofAll.
Hey Man! The diet looks pretty dang good to me... I'm about 40 days in on my P90X workouts. For the first week all i had was 10lb weights.. When my bands showed up in the mail, the workouts got a lot better! Use the heavy bands and you'll build if you can.. I couldn't gain in high school no matter how much I ate and worked out.. Could be in your genes. Keep pounding that protein!!!
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RE: Skinny - buff
11/4/12 4:00 AM as a reply to TopofAll.
Glad to hear that you guys came away from Sandy ok.

The looks ok, but when the impacts of Sandy are gone and things are back to normal I'd cut out the nutella (my 16yo daughter eats it every day - I know it tastes good - but its all sugar really). Otherwise looks like you're getting in your protein.

When using the 5's you can do more rep till you get the burn and the bands will really help as well.

Keep up the good work and keep pressing play. Hey send me a buddy request I'd love to keep up on how you are doing.

Donna
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RE: Skinny - buff
11/4/12 5:08 AM as a reply to CoachDonna12.
Should I skip the cardio? I already have track for school, I don't want to waste any important calories.
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RE: Skinny - buff
11/7/12 9:15 PM as a reply to TopofAll.
To gain muscle you need to consume more protein and carbs in your diet. Eat more but try to consume healthy foods as possible like omega 3's, salmon, avocadoes, olive oil, walnuts, fruits,veggies, soy beans, whole grain cereal and bread. In terms of working out, the rep range you want to aim for muscle and fatigue is about 6-10 reps, under 6 would be for strength and power.

More than 10 reps is for muscular endurance so like 12+ is to get lean and cut and lose the fat or stay conditioned and fit. You might have been doing the wrong rep range, weight, or working out incorrectly. The goal of working out is to do it efficiently and not go heavy right away because this causes wrong form and injury;start with lighter weight with good form and contract your muscles and as you get stronger increase the weight and in time you will get stronger and build muscle. It also depends on your intensity, frequency and duration, meaning how many times you workout, type of training, recovery, goals, etc.

As you start with P90X and eat right and finish it completely you would gain muscle and definitely have good results. Hope this helps
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RE: Skinny - buff
11/8/12 2:01 PM as a reply to TopofAll.
Here's a more ideal daily meal plan for your goals:

Breakfast: 1-2 eggs + 3-4 egg whites, oatmeal, piece of fruit or peanut butter/almond butter on whole wheat bread. You don't need 2 sandwiches. OR make an egg sandwich.

Mid morning snack: banana + protein (peanut butter, low-fat cheese)

Lunch: School lunch ? Make sure you're getting protein and veggies i.e. salad with protein and veggies, sandwich with protein and veggies....or sweet potato, protein, veggies or quinoa, protein, and veggies

Afternoon snack: Let's opt for greek yogurt or low-fat cottage cheese with berries

Post workout: Nix the milk. Opt for almond milk and whey protein.

Dinner: Looks great. Try to keep it brown rice.
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RE: Skinny - buff
11/13/12 2:47 PM as a reply to TopofAll.
I totally agree with AdStaffCollette... The only thing that I would change is to add some complex carbs to your afternoon snack and to your post workout meal. (I like to eat 50g carb about 2 hours before the workout and then 50g more immediately after)
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