I orginally posted this same this in the Member Introductions Forum, but i got to thinking about it and this question that I have is for Bodybuilders that are experienced and know what thier talking about. So her Ill do it a second time....
Hey Everyone, I came here because I am looking for as much help and advice i can get, My name is Sam and Ive been lifting on and off for 2 yrs, I play football for my high school, and thats why I started lifting, But as I lifted more and more during the off season, i become more and more in love with it. I really am striving to become very serious with my lifting, I am 16 yrs old, 180 lbs, 5' 9". I would just like to share my everyday layout with everyone. And I want everyones suggestions on what i should alter and change.
I only Train 3 days out of the week, thats all i can because those are the only days my schools weightroom is open, I train Monday, Wednesday, and Friday, after school. But the workouts are usually pretty vigerous and non-stop. my workouts change throughout the week too, they go like legs on monday, upperbody on wednesday, then like a mix of both on friday, and then different weeks, i have different workouts. But what im concerned with is my diet. I have no idea what to do with it, i dont now how to get calories and stay away from fat. This is my usual day..
MONDAY, WEDNESDAY, FRIDAY
6:00 a.m.-Wake Up, I will then take mix a whey protein drink, about 40g. eat breakfast which usually consists of some sort of meat, and a fruit.
11:30 a.m.-Have another 40g of protein, eat lunch which usually consists of a chicken sandwich, and a milk and a salad.
3:30 p.m.- Training, drink alot of water, and i try not to take to long of a break.
5:30 p.m- End of workout, dring another Protein shake
6:30 p.m- Eat dinner, consisting of meat of some kind, fruit, and vegetable.
9:30 p.m.- I then take 40g of Nitro-Tech Nighttime right before i go to bed.
That is my normal day, suring Tuesday, Thursday, and weekends, i usually just try to eat food with protein, i stay away from anything with alot of fat, and i also dont drink soda. Id appreciate it so much if anyone helped me, I really want to get stronger, and I need to know how to be able to see my abs, add more muscle, and be overall the best person in the weightroom! Thanks so much
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
And I would follow it to the T, make sure your diet is in order (1.5g) of protien and start growing...
Yea, I understand what your saying. And I really wish I could tell my coach that were doing this wrong. But I couldnt. He has 14 of us that come every monday wednesday and friday. and we have been for 4 year. Are coach makes all the workouts for us. And we follow them. It was such a surprise when I got your comments on how everything is wrong. Because the person who made my workout is a serious bodybuilder himself. He competes in competitions. He Benches 600 lbs, and Deadlifts 7 something. So you can probobly understand why its so hard for me to believe. But who knows how he worked out in the past and what he used. Im just glad I have you guys telling me what im doing wrong and what I should change.
If your coach really does bench 600 pounds :rolleyes: , then he isn't telling you what he does for workouts. Tell him to share the wealth and stop being stingy. His workouts he's got you guys on is terrible.
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