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  1. #1
    Virgin Seiya174's Avatar
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    I have just about had it! (Pics included)

    So..
    I decided I would try to ask for some help/advice in this forum, because I am just not sure what to do anymore.
    I have been reading all over the internet about the correct way to gain muscle and get a nice physique but there is so much conflicting information, and websites that masquerade as legitimate but in the end are just trying to sell you something. The latter offers a fountain of info, but it is discredited when you realize that they are trying to talk you into buying something.

    Some info:
    I am 25, 6'1" and weigh 180 lbs according to the doctor just yesterday...

    Here is my problem:
    I have an OK body even when I probably eat too much, I am described as "thin" or "skinny" by a lot of people. However, just because I have a flat stomach doesn't mean I'm in shape. I have absolutely no definition to speak of, of course they would not know that because it is hidden by clothing.

    My body is also shaped really strangely. I have long legs and a shorter torso, which makes finding clothes that fit nicely very hard for me.
    The main problem that I have with my body is my hips. They are HUGE. I have the hardest time losing the fat around my sides, and my hips are not helping. The bones are literally just wide, and I know I can't fix it but I would like to eliminate the fat around them at the very least...

    To give you an idea of what I look like right now:







    And this is what I look like WITH clothes on, which is why people think I am so thin:



    SO there you have it...
    I really want to get in shape and right now I have the time and resources to do it ALL correctly, but I don't know where to start!!


    Does anyone have any advice or can point me in the right direction? Perhaps to a workout plan that they had success with? Or any specific tips for my body type?

    Thank you SOOOO much in advance

  2. #2
    Hotswimmr
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    Re: I have just about had it! (Pics included)

    Looking at your body, you're not that far off. You're slender, but not lean, but the good news is, you don't have a ton of weight to lose. With a little restraint and regular, modest exercise, you can get where you want to go. A couple of suggestions:

    1) There are a number of good calorie need calculators around. I like this one from the Mayo Clinic: http://www.mayoclinic.com/health/cal...ulator/NU00598 Figure out about how many calories a day you need to be eating, given your age, height, weight and activity level. If you want to lose weight, you need to put yourself in a daily calorie deficit situation, but nothing too radical, or your body will go into starvation mode and hold onto all the fat it can.

    2) Obviously, you want to eat a reasonably balanced diet, but don't fret too much about a little more or less fat, carbohydrates and protein this way or that. At the end of the day what matters most is the total number of calories you consume. The worst thing about fat is that it's very calorie-dense (9 calories per gram for fat as opposed to 4 calories per gram for carbohydrates and protein), so you don't get to eat very much of it for the amount of calories you're taking in, so try to avoid high-fat and processed foods. You seem like a smart guy, so I won't insult you by going into what a good diet is; I suspect you already know that. Allow yourself the occasional indulgence, but other than that, try not to cheat. It's those little extras that ruin it for most people, who far underestimate what a little extra here and there adds up to.

    3) Spread your meals out so your blood sugar stays level, and you don't get too hungry. Shoot for 3 meals (breakfast, lunch, dinner), and 3 snacks (mid-morning, mid-afternoon, mid-evening) per day. If you feel hungry and need a little something extra, go for high-quality protein foods.

    4) A combination of aerobic exercise and strength training is optimal. I won't go into the reasons why - there's plenty of information around on that. If your time is very limited, you might spend a few bucks with a highly qualified personal trainer just to have him/her design a regimen for you that makes the best use of your time. It's not rocket science, though, and with a little research you could do this yourself as well. There are a lot of good threads "stickied" at the top of this forum. You'll get more definition as you lose weight and lean out, but a little modest weight training will really give you a nice look.

    Good luck, and keep us posted!

  3. #3
    Virgin Seiya174's Avatar
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    Re: I have just about had it! (Pics included)

    THANK YOU for taking the time to read all of that and for offering your advice, I really really appreciate it.
    Do you know anything about effective exercises and how much to work specific body parts? I don't want to overtrain and I have a feeling that I will...

    I am going to have to eat more calories than I do right now, but I am kind of excited about that! I just don't want to get fat in the process

  4. #4
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: I have just about had it! (Pics included)

    You've got a nice mesomorphic frame.

    Let's start with what you're currently doing - diet, exercise, etc.

  5. #5
    panegyric JUB Admin Corny's Avatar
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    Re: I have just about had it! (Pics included)

    interesting you really do look thin with clothes. but yeah - there is a bit too much on your hips. but your shoulders, chest look like you have an overall good frame to start with, probably already more muscle than you are aware of, hidden. i cannot give you workout advice, but i would guess that you are someone who will see the results of his work pretty quick
    Check out my very own Body Hair Lovers and Photography Groups!

  6. #6
    Virgin Seiya174's Avatar
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    Re: I have just about had it! (Pics included)

    Well Kara, thank you for your response!

    Currently I have been swimming every day for the past week or so, just to get myself used to being active.
    Other than that, I haven't done much...

    As for diet, I do avoid all soda, and try to stay away from sweets and fast food (sometimes I am unsuccessful in this) but my diet has been going like this for the past 3 weeks or so:

    Breakfast - Egg whites and 2 pieces of whole grain toast, glass of orange juice

    Lunch - Either pb&j or turkey/cheese on whole grain bread, a banana, and a pudding cup

    Dinner - Grilled chicken with some sort of veggie, on a good day...on other days it can be anything from pizza to stuffed shells (which I had today)


    I should note that I had a period of time about a year ago that I got really into working out but was not seeing much in the way of results after about 6 weeks. I have concluded that I simply was not eating enough to build any muscle, and I would like to test that theory this time around...

    Once I figure out a routine I will be able to post regular photo updates

  7. #7
    Sex God hothunk222's Avatar
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    Re: I have just about had it! (Pics included)

    Don't lose too much weight! I love my men with a little bit of tummy. So cuddly mmm You look hot already.

  8. #8
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    Re: I have just about had it! (Pics included)

    hey seiya, lemme start with a couple quick disclaimers- 1) you have a great body, as in, i know people starving themselves and spending hours in gyms to get where you are (seemingly) naturally; 2) i have long legs and a short torso and problems gaining weight, so i feel you there.

    looking at your photos and what you described, i don't think you should (or healthfully can) lose the fat around your sides. your hips (that is, the bones in your pelvis) are wider than your shoulders, and so to take out the "line" that connects them would give you an hour-glass or pear shape.

    you might thinking about shifting your work out to something that builds muscles in the upper body and leaving your diet at a "maintain" level of caloric intake. That way you start by building muscles under the little bit of fat that you have. my guess is that with a body type like yours, cutting calories is going to cause a decrease in energy and muscle long before you ever see a decrease in fat.

    i don't want to frustrate you by telling you that "you look fine just the way you are," but you can't get your fat and muscles to do something that your bones and ligaments won't allow. ya know?

  9. #9
    Hotswimmr
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    Re: I have just about had it! (Pics included)

    There are many sites where you can get good fitness information (http://www.menshealth.com/men/fitness is just one), and that can help you design a program of exercises that fits your needs, including your lifestyle (i.e. the time and money you have available, and what you enjoy). Again, a few dollars spent with a good trainer to design a program for you and maybe take you through it once, just to give you some pointers on form is money really well spent. You could get this done for less than $100.

    I don't like laying out specific programs and exercises, because everyone's needs are different, and there are also different ways to achieve certain goals. For example, I think it's important that you choose exercise, especially aerobic exercise, that you enjoy doing. Swimming is great, since you're already doing that, and I'd venture to say that if you swam in a properly-coached competitive masters program (http://www.usms.org/placswim/placswimform.php?LMSCID=8), you could probably get the body you want doing little else, except maybe a little diet modification. When it comes to weights, light weights at high reps will help you tone, whereas heavy weights at lower reps will add more strength and bulk. Again, different needs, different goals.

    It's great that you want to do this, but my suggestion to you is that you look at this as a change in lifestyle, and set something up that you can live with, sustain, and enjoy. If you don't, you're probably going to back off at some point, perhaps after achieving your initial goals, and go back to the way you were.

    As a basic guideline, 3 days of aerobic exercise per week (30-60 minutes per session) and 3 days of strength training per week (30-60 minutes per session) is good. If you're short on time, there are ways to increase intensity and gain more results in less time. I like to do my strength and aerobic training on different days, but they can be combined if you're short on time. Give your body at least one day per week to rest.

  10. #10
    On the Prowl rodvill's Avatar
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    Re: I have just about had it! (Pics included)

    go with a nutritionist or better with a sports nutritionist, get a gym instructor and that's it. and occasionally whenever you feel fed up with the regime just go for a jog... and the next day go back to your routine...
    do sports for fun and eat as healthy as you think, your body will appreciate it.
    if it helps in anything at all, i find you desirable... just the way you are...

  11. #11
    Virgin Seiya174's Avatar
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    Re: I have just about had it! (Pics included)

    Thanks for your compliments, advice and motivation everyone! I am reading and taking it all in, if anyone else would like to weigh in please do!

  12. #12
    JUB Addict seven_sins's Avatar
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    Re: I have just about had it! (Pics included)

    Check out the Paleolithic diet if you want to lose weight. It works.

    http://www.earth360.com/diet_paleodiet_balzer.html

    To gain muscle, train with free weights. The basic exercises are military press, bicep curls, bench press, bent over rows, and squats. Lying triceps curls will add mass and definition to the backs of your arms. Bench dumbbell flyes will add mass and definition to your chest. Crunches will tone your abs. With the weights, two sets of 5 to 8 reps for each exercise three days a week is enough. You can't overtrain with that schedule.

  13. #13
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: I have just about had it! (Pics included)

    This may take a bit of rethinking but if you read it while looking at your pictures, it may help you change the way you look at your body.

    You're not fat. You're not fat at all.

    The issue is that you have a very solid trunk area with a shoulder, chest, waist and hip ratio width that is very similar. This makes you look very sturdy but it also gives the illusion that you're a bit thick without clothes on or that you're slender when you're wearing clothes.

    You can diet but that's not going to give you the look that you want.

    The answer for you is going to be building up your deltoids, lats and pecs. What that will is give you a silhouette that is more like a V - wider shoulders will make your waist and hips look thinner and it will make you look bigger.

    Swimming is a good exercise. As you get into shape, add some light cardio (like running, treadmill or elliptical) and some core exercises (that strengthen the back and abdominals). If you can- work with a trainer to develop a good upper torso workout that emphasizes the muscles in the shoulder-chest area.

    It's important to point out that we're talking about some very specific things. Yes, you could do more cardio (which is true of quite a few Americans) but as I mentioned earlier, you have a mesomorphic body which really helps as a good starting point. What we're talking about here is a weight training program that over-emphasizes the chest and shoulder girdle. That's a pretty specific thing and something that normally a beginner wouldn't take on. But you're fortunate to have good genes and a body that will train very well. You're just going to have to overcome the impressions that you have about your body and instead of focusing on what you perceive as your problem area (your waist/hips), you will need to focus on the area that you need to build up to de-emphasize your midsection and give you a more athletic shape.

  14. #14

    Re: I have just about had it! (Pics included)

    You might want to google Scooby's workshop. It is free and he is not selling anything. The site has a lot of good info for beginners it should point you in the right direction.

    Also look at coderror's fitness thread if you haven't already. There is a lot of good info in there. It also shows that the process of getting fit is not quick and easy. It will take time and dedication. From your posts it seems you have the motivation which really is the key to it, IMO.

    I agree with most of the other posters on here, that your body type seems to be a mesomorph, lucky you. You might want to focus on chest and shoulder exercises just to get the upper V shape, But don't neglect other parts of your body. So when you start, make sure that you are hitting all the major muscle groups, IE don't skip legs / core. I would personally start with body weight exercises, this will get your joints ready for free weights and can give you a full body workout, with little to no money needed.

    Also take pics, it sounds rather vain, but it really does keep the motivation up. I take a pic about once a month, you won't notice the incremental changes on a daily basis but a photo comparison will show progress.

    Good luck with it, and post how your progress goes..

    Later,
    The more you care, the stronger you can be.

  15. #15
    Virgin Seiya174's Avatar
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    Re: I have just about had it! (Pics included)

    Kara, thank you for the great info I am even more motivated now than I was before knowing my body type and what to focus on.
    You are right, I have been focusing on the WRONG thing all this time...trying to get my hips smaller when in reality I should have been looking at making my top larger.
    Sometimes it takes an outside observer, I guess!

    Maelstrom, thanks for the info on Scooby's workshop I will be reading it in depth as soon as I get home today...


  16. #16
    Travisevian
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    Re: I have just about had it! (Pics included)

    Quote Originally Posted by Hotswimmr View Post
    Looking at your body, you're not that far off. You're slender, but not lean, but the good news is, you don't have a ton of weight to lose.
    He looks pretty lean to me.

  17. #17
    Enthusiast of Love Ambrocious's Avatar
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    Re: I have just about had it! (Pics included)

    I found THIS website, http://www.realjock.com/.

    It is a gay mens fitness and health type of place where gay guys go to get tips and help on exercising and stuff.


    Just a personal note here too, I love the way you look already, no joke. Best of luck!

  18. #18

    Re: I have just about had it! (Pics included)

    In order to gain muscle mass, you have to workout in the gym--Lift weights. Simple.

    When you get there, start out slow. Don't go to heavy on the weights, and focus on high reps. 12-15. Do 3 sets. This will prepare your muscles to grow, and give you a good base to start building on top of.

    When you're ready, increase the weight and decrease the reps. In order to gain muscle, you have to lift heavy weight. Start out with enough weight that you can do 4-6 reps and 3 sets. Soon, you will be able to add a couple more pounds, then a couple more, and a couple more, etc.

    If you're looking to pack on muscle, skip the long runs or cardio workouts, because you're only burning calories and losing fat -- Fat you could be burning to create the muscle you're trying to gain.

    Protein shakes are a MUST, and within 20 mins of finishing your workout. Grab a jug of Whey Protein. I recommend Chocolate. Brand dosen't really matter, but a serving size should have around 50g of protein, and cost around $30.



    Go to your gym and ask someone there (personal trainer) for some more help and info. If you have any questions for ME -- feel free to PM me.

  19. #19

    Re: I have just about had it! (Pics included)

    I wish I had a flat stomach like yours. Your body looks like a true man, not hard core abs, full of definition and shit, but normal. I like that.

  20. #20
    Problem? Nomenclature's Avatar
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    Re: I have just about had it! (Pics included)

    Seiya:

    From the pictures you've posted, it looks like you have a very average body type. I see guys with your figure walking around without a shirt on ALL the time during the Summer, and I wished I looked more like them instead of the scrawny, boney mess that I am.

    But if you're unhappy with your body, it'd probably help to drink more purified water (and to cut out caffeine), and to increase your lean protein intake. Ideally, it'd be a good idea to reduce processed stuff like flour, high fructose corn syrup, etc from your diet, too.
    Quote Originally Posted by Entity View Post
    "PLACE MY GENETALIA IN THE THING YOU EAT AND BREATH WITH, OMG TRY TO EAT IT WITHOUT USING YOUR TEETH!! AHHH" *cums everywhere*

  21. #21
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: I have just about had it! (Pics included)

    There's also a progress update thread:

    http://www.justusboys.com/forum/showthread.php?t=312790

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