Bodybuilding.net - Bodybuilding Forum

I would really like to see what your diet consists like on your off days. It's not that you only have to consume protein on your lifting days, you have to consume it EVERY day.

We're talking 1.5g of protein per lbs of bodyweight as a minimum. As far as your goals, i think you are a little bit confused.

Everyone naturally has a "6 pack" it's just that it won't start showing untill your bodyfat drops below a certain percentage. For most people we're talking under 10%

It's very difficult to gain muscle and drop weight at the same time, atleast effectively. I think at your age you should focus more on your training.

If you could go ahead and post what your routine looks like, because the way you describe it, it really sounds like a mess. If you're looking for mass you need high weight at low volume the magic is about 4-6 reps in the 5 set range or so. There is a great sticky here about the 5x5 program and I think that combined with a solid diet would get you on the right track.

Gaining muscle isn't going to happen overnight and you're going to really need to be dedicated and stick to it, but as long as you set your mind to it I think you could easily achieve your goals.

Hey thanks alot for all the help, i didnt know i had to have protein on "off" days. On off days i usually eat just alot of foods with protein but i take now powder. I have been lifting for like 2 years seriously now, but just recently started taking protein. I just got back from lifting an hour or so ago and i remember what my workout was,

Zercher Squats- 6 sets of 2
Romanian Deads (with freeweight) - 3 sets of 10
Close Grip Bench- 4 sets of 5
Decline Tricep Extensions- 3 sets of 20
Pin Bent Rows- 3 sets of 10

after that i can the halls of my school for 15 minutes and sprinted 2 laps. I have no problem sticking to it, as you said this is what i love to do and I wont quit, thats why im seeking help because i want to make sure im helping myself not hurting. Thanks so much

I'm a little bit confused on your program, you seem to be working legs, back, triceps and biceps all in one day.

You're not going to accomplish anything on that program honestly speaking.

You need to lay out a SOLID diet that consists of atleast 1g to 1.5g+ of protien per bodyweight EVERYDAY. Your body grows when you arn't in the gym. You should be working out 3-4 times a week. Go ahead and read the sticky about the 5x5 program and seriously consider switching to it.

But realize if you switch to it if your diet isn't solid you arn't going to make any gains at all. This is where most people fail, diet is key.

I agree with Fool, diet is where it's at, then training. Follow the guidelines that Fool gave you and keep a food log and I promise you, you will start seeing results! Good luck to you Bro!

I will deffinantly be taking my protein every day from now on. And about my training, i dont know why we did so many things in one day (Back, Legs Arms, etc.), i will post my Friday workout tommorow when i get back from the gym. hopefully that will be better.

Heres the workout i did today, hopefully this one isnt as messed up as the last one. If it is please tell me!

I did these in this order, i thought it would be best to do it in this order.

1) Stretch, Pushups, and Up downs to get me goin
2) Timed DB Floor Press 3x30 seconds ( This was hellish )
3) Tricep Pushdowns 2x25
4) Low Front Lat Pulls 3x12
Break (5 Min)
5) DB Cleans 3x10
6) Straight Leg Deads From Floor 3x10 (I also put a band through my belt and under my feet)
7) Band Goodmornings 3x20

I then took my did some sprints and took my protein

Actually, it looks worse man.

I don't think you understand the concept to building muscle. It is low volume, high weight. So like 5 sets of 5. You should be close to failure on the 5th set at about the 4th or 5th rep.

Read this thread

http://www.bodybuilding.net/showthread.php?t=4

And I would follow it to the T, make sure your diet is in order (1.5g) of protien and start growing...