Critique my workout(Looking For a solid base for athletics)

[Snappavelli]

Was gud im 17 turn 18 december. i weight around the 140 range rounded (thats maybe it can bounce 139 or 142) Im looking to bulk up to 150 for football and wrestling

Diet plans:

wake up to 16 oz of water, and 2 cups of milk and a bowl of cereal
a packet of oatmeal uncook (i will take it with a bottle of water)

after school or workout i will then eat two turkey sandwiches each with 2 fruits and more milk

after whatever i have for dinner i will usually end the night with two more sandwiches but this time with pbnj and cookies

strength training:

i will begin each workout with a set of warm-ups with 20 reps no matter what my exercise is and will end the session with another 20 rep set
eg:
mon, pushups 1x20, dips 1x20
wed, pullups 1x20, chinups 1x20
friday, wrestlers bridge, reverse bridge

the sessions which will be in between alternated according to functions and the bar i presume weighs no more than 10 lbs
eg:
mon, push's (chest, shoulders, triceps)
wed, pulls ( back, biceps, abdomens)
fri, Most important work & underworked movements (thighs, calfs, forearms

they will all be done in 3x5 in my first week, 3x8 in the second and 3x12 in the third
eg:
Mon,
push day one -
Flat bench - 90 - 3x5, overhead press - 26 lbs, upright row - 18 lbs , front lateral raise - 18 lbs, pullover
day two -
Incline bench 90 - 3x8, overhead press - 26 lbs, upright row - 18 lbs , front lateral raise - 18 lbs, pullover
day three -
Decline bench 90 3x12 overhead press - 26 lbs, upright row - 18 lbs , front lateral raise - 18 lbs, pullover

wed.
deadlift, high pull, shrugs, curls, powerclean

fri

squats, lunges, calf raises, reverse curl, wrist curl

 

[ark94]

Diet plans:

wake up to 16 oz of water, and 2 cups of milk and a bowl of cereal
a packet of oatmeal uncook (i will take it with a bottle of water)

after school or workout i will then eat two turkey sandwiches each with 2 fruits and more milk

after whatever i have for dinner i will usually end the night with two more sandwiches but this time with pbnj and cookies

You plan on bulking correct? And that is the diet you would like to bulk with?
You may want to add your height, and if you know your BF.

I'm no expert, some of the more knowledgeable lifters on here hopefully will help you out. If you plan on bulking, you need to eat 6-8smaller meals throughout the day, and go over your maintenance calories. Your breakfast does not seem that great at all. For a start, wake up 20 minutes earlier, and boil 4-6 eggs and eat them with with 2 pieces of toast, wholewheat, with a glass of 2% or whole milk.

You also want to be eating every 2 hours. Hopefully that helps a little. Would be great if some others could come in here and help, however make sure to do a little research on your own.

 

[moya]

eat a LOT more, and pretty much any intense training program will work...

...eat a LOT more...

 

[joe d]

your going to have to beef up the diet with protein. in the morning have some whole eggs with the meal and drop the cereal. the milk and oats is enough. drink some oj.

eat high protein at school. a couple whole milks plus the school lunch will do. also eat whatever ruiys and veggies they have.

right after school eat again. and chug some milk

work out here if you can

eat dinner meat, veggie, grain, milk

before bed eat again. whole eggs or whole milk will do.

for the training, do you have access to a gym? how many days per wk can you train?

 

[JDid23]

if you're lifting for strength and athletics (maybe you mean aesthetics) then this routine isn't optimal

 

[imafuturebodybuilder]

Increase your diet. I too was around 150, and thought I was a hard gainer. Guess what I found a healthy way to gain 20-30 lbs of muscle in just 6 month. Oatmeal. Ever since I started eating 2 cups of oatmeal every morning, mu gains went through the roof. Basically base your diet on 4-5k cals/day. Work hard and the gains shall come.

 

[Snappavelli]

^ thanks everyone for the said advice i will be starting a log tommorow

 

[Snappavelli]

btw i am 5'6 & dont know my bf