Hello everyone! I am 16/5'8''/139lbs/Male and I've been going to gym for about 7 months now. Now first of all;
-
I know I am young and that's exactly why I want/need the help and guidance now! I'm milking away my "puberty gains".
-
I KNOW I am a skinny kid but I put up 15,5lbs in 7 months and I'm on a bulk now (500kcal) and I am looking to get some more weight!
-
I KNOW my strenght isn't anywere near where it should be even at this age to become a body builder, but I've been had some serious success in my journey from 121lbs to being 139lbs.
So once we got that off the table let's discuss about my training program at the moment and my nutrition. Currently my training program for week is Pull/Rest/Push/Rest/Legs/Rest/Full body.
- I do pull days on mondays and my workout is usually;
- Bent over rows 4x10 with 121 lbs
- High rows 4x10 with 110 lbs
- Low pulls 4x10 with 55 lbs
- Lat pulldowns 4x12 with 100 lbs
- Wide grip pullups 3xMax reps
- Bicep curls on scott bench 4x12 with 46 lbs
- Dumb bell bicep curls 4x12 with 26 lbs dumbbells
- Spider curls 4x10 with 35 lbs
- Bent over concentration curls 4x8 with 22 lbs dumbbells
- I do push days on wednesdays and my workout is usually:
- DB Bench press 4x10 with 30 lbs dumbbells
- Classic flat bench press 5x8 with 110 lbs (1RM is 165 lbs)
- Incline bench press 4x10 with 110 lbs
- Cable flys 4x10 with 22 lbs on each side
- Cable flys from lower position 4x10 with 22 lbs on each side
- Skullcrushers 4x10 with 46 lbs
- Rope pull downs 4x10 with 33 lbs
- Overhead rope extension 4x10 with 33 lbs
- Narrow grip bench press for tri's 5x8 with 82 lbs
- Shoulder press 4x10 with 44 lbs
- DB Shoulder press 4x10 with 26 lbs dumbbells
- Dumbbell Lateral raises with 17 lbs dumbbells
- Rotater cuff extensions 3x12 with 11 lbs dumbbells
- Barbell front raise 5x8 with 55 lbs
- Barbell shrugs 3x15 with 44 lbs dumbbells
- I do my leg days (I do abs as well) on Fridays and my usual workout is:
- 8 min treadmill
- Squats 5x8 with 187 lbs
- Deadlifts 5x8 with 176 lbs
- Leg press 4x10 with 440 lbs
- Calf press 4x20 with 176 lbs
- Hamstring extensions with 88 lbs
- Hanging leg raises 3xMax reps
- Planks 3x1min
- Classic crunches 5x15
- Upside crunches 3x15
- Leg raises 3x15
- I do my full body workout on sundays and it has;
- Squats 3x10 with 132 lbs
- Deadlifts 5x5 with 198 lbs
- Bench press 5x5 with 132 lbs
- Bicep curls 5x10 with 46 lbs
- Planks 3xMax time with 20kg extra weight
- Skullcrushers 3x10 with 35 lbs
- DB Bench press 5x8 with 39 lbs dumbbells
- Military press on smithy machine 5x10 with 79 lbs
- My nutrition;
- Breakfast: 1 quark 0,3% Fat, 1 orange, 2 pieces of rye bread
- Warm meal in school, about 400 grams every meal
- Snack after school: 1 Quark, Leader Whey Protein 23g protein, 1 banana
- Warm meal (My mother eats healthy so during the week I'll eat chicken, ground meat and fish, usually salmon) I eat most like over 500 grams every meal (Includes potatoes, rice, pasta etc.)
- Supper: 1 Quark with blueberries and banana, 2 pieces of rye bread and if I am still hungry I'll eat some yogurt
My questions;
Is my workout routine okay right now? I'll have more time to go to gym during the summer and after summer. Right now I am really busy due to school.
Is my dinner plan okay? I don't count my calories but that's pretty much all I eat, my mom is on a constant diet so we don't really eat any junk food or sweets. Never in fact, I also don't drink any soda.
How do I look, are my muscle proportions okay? http://ift.tt/1SdxvcD
This is my back: http://ift.tt/1pXVS50
(BOTH PICS ARE LIKE 2 MONTHS OLD, can provide with more recent photos if needed)
What do I need to change? What do I need to ACTUALLY start doing? Competitions in my own age group?
Thanks everyone and tell me if I missed something!
EDIT: I forgot to tell you guys, according to a website I need 2250 calories daily but I most likely eat around 2500 calories. If that helps.
EDIT 2: I don't use any other supplements than Leader Whey Protein Strawberry flavour.
[link] [comments]
from Fitness http://ift.tt/1SdB8iP
via IFTTT
No comments:
Post a Comment