Diet+Workout+Pics

[P11]

Hey, Ive adjusted some things in my weight training program and diet....let me know what I should do to improve it.

STATS:

Age: 16
Weight: 188
Height: 6"3
Waist: 34"

DIET:

7:30 AM = 5 Egg Whites, Bowl of milk + 7 Spoons of Oat, 2 slices of turkey, 2 spoons of 1% cottage cheese, orange juice 200ml.
11:00 AM = 1 slice whole wheat bread1 100%, 5 slices of turkey breast, cup of lettuce, 2 slices of tomatoe, bowl of yams, 2 spoons of cottage cheese 1%, 10 peanuts, and 500ml water.
12:00 PM = Workout
2:00 PM = Postworkout PowerBar, 700 ml of water.
4:00 PM = 1 slice whole wheat bread 100%, can of tuna with oil (drained), bowl of yams, green peppers, 2 spoons cottage cheese 1%, 10 peanuts, 500ml of water.
6:30 PM = 1/2 pound of chicken, Large salad no dressing, bit of yams, poppyseed cake (2) slices, and 500ml of water.
7:30 PM = banana, small salad, 5 peanuts, 200ml water.

FitDay:

WEIGHTS:

Warm-up = 5 mins walking
Bicept = 3 sets (15 reps each hand) increasing 20,25,30lb weights.
Tricept = 3 sets (12 reps) increasing, 30,40,50lbs weights.
Bench = 3 sets (15 reps) increasing 100,135,150lb weights.
Pecks = 3 sets (15 reps) increasing 40,50,60lbs weights.
Back = 3 sets (15 reps) increasing 50,60,70lbs weights.
Legs = Polymetic Jumpsoles at home
Lower Abs = 3 sets (20 reps) leg-ups.
Core Abs = 3 sets (30 reps) increasing 40,50,60 lbs.
Cardio = 15min high intensity interval training.

Pics: (All Cold)

GOAL: Look somthing like this =

**What do you guys think I should do? Bulk or Cut?

 

[alex2678]

Bulk and forget about bodyfat. You're 16. Someone will touch on your diet I'm sure but for the weights get rid of the 15 rep sets. Does nothing to build muscle. Increase your weights to get you to around 4-7 reps per set and do your core lifts adding weight to the bar as much as you can without sacrificing form.

 

[SgtSlaughter]

lol... I like it... someone that posts up screen shots!

It is just fine to type out ur percentages and quantities though, next time.

Just by looking at the pics, I say "Lean Bulk"... but what are your goals and past training history (if any)?

Reps look too high from browsing through them... need goals though.

 

[cityhick]

Bulk!!!!


But what did you exspect from me.

 

[P11]

Goals pic has been added to original post.

 

[SgtSlaughter]

Upon furthur review...

Maintence calories + a little more, maybe alot more depending on your young metabolism + mastering 3 core lifts (Squat, Deadlift, Bench) + lower reps + more weight = Thicker, leaner physique.

 

[cityhick]

Upon furthur review...

Maintence calories + a little more, maybe alot more depending on your young metabolism + mastering 3 core lifts (Squat, Deadlift, Bench) + lower reps + more weight = Thicker, leaner physique.

DING DING

You have a winner.

YOu cannot look solid without having muscle. Even the Ambercrombie guys all have decent size. And at 16 you just need to work on building a good base. Like Sarge said. SQUAT DEADLIFT BENCH! You need to master these. I wish I would have earlier.

 

[alex2678]

"You can't sculpt a pebble." Arnold and a bunch of other 70's guys said that a lot and it still holds true.

 

[SgtSlaughter]

Even the Ambercrombie guys all have decent size.

^^^ That's the only thing i don't agree with, lol.

 

[alex2678]

Ilovetolift would beg to differ.

 

[alex2678]

Sarge: Clicked on my username from "my profile" and yours came up. Must have posted at the same time.

 

[*Bunny*]

Great detailed post... oh and



BULK




Listen to these guys

 

[cityhick]

^^^ That's the only thing i don't agree with, lol.

Haha. Trying to make a point. They dont have 14 inch arms. Asshole

 

[SgtSlaughter]

Haha. Trying to make a point. They dont have 14 inch arms. Asshole

You're right... probably sub 12" arms

douchebag


lol.

 

[*Bunny*]

P11 - can you just feel the love man?


You wanna look like that, given you have the same frame, height, bone structure, when you're fully grown of course... you need to EAT suga .. LOTS ... You're on your way.

 

[P11]

P11 - can you just feel the love man?


You wanna look like that, given you have the same frame, height, bone structure, when you're fully grown of course... you need to EAT suga .. LOTS ... You're on your way.

Alright thanks guys, so no changes required on the diet part of my program?

 

[Aries13]

Alright thanks guys, so no changes required on the diet part of my program?

If I were you I would EAT very very CLEAN and eat till I exploded

OH I WISH....
(im hungry 'ova here ...)

OK...so diet... looks 'good' but needs more cals. Time your weight by 16 to get calorie amount. Then, say you do a 40p/40c/20f diet (ARNOLD's diet ), you would get the percentage of protein,carbs,and fat from your calories... so you weigh 190lbsx16=3,040+ calories .. then 40%protein=1,216 calories/4gP= 304 grams protein, same for carbs= 304g carbs, and fats are 20% of 3,040= 608 calories/9gF=68 g Fat per day. Plug the numbers into fitday using lean meat/poultry/fish, complex carbs, olive oil/nuts/natural peanut butter and you have a diet. Dont forget unlimited veggies.

Now, this is just an example!!! This diet does not work for everyone but its a start. You have to just STUFF your self basically AND also try various things to see what works for you!

GOOD LUCK!!!!

 

[Lifterforlife]

Your 16...T levels should be skyrocketing with a few more years to go(peak about 21-25)...to only have those years back and know what I know now ). Take advantage, bulk up. Forget dieting. Add some mass. These years will never be available to you again.

 

[P11]

Do you guys think I should take a Whey Protein shake post workout? and also what multivitamins would you recommend for someone my age.

Thanks

 

[cityhick]

Yea I dont think you really need a diet. You just need to eat lots of protien and a lot of food. Your not a fatty to begin with so start eating. IF you do eat a ton you will be AMAZED how strong you get. Eat 6-8 TImes a day as much as possible.

 

[SgtSlaughter]

^^^ agree with Hicky there.

shakes should only be used out of convience, IMHO.. if ya gotta, basically.... So get in as much clean, good quality whole food you can all day and just train hard and heavy and you WILL grow... no doubt about it. Keep us posted, update in a few weeks, ect.

 

[P11]

I will do so, thanks again.

 

[Sassy69]

p11 -- props on your startign post & looks like you are on your way w/ some fantastic guidance. You're gonna be nutzo by the time you hit 18!

 

[cityhick]

Shit I wish I would have known of this place when I was 16. My diets were tought by high school wrestling coach's that said drink no water and run. And football coachs telling you to eat EVERYTHING. There lifting routines sucked as well. My body never really got developed. So READ, RESEARCH, EAT, LIFT. You will kill it.

 

[Sassy69]

LMAO -- girls didnt' "lift" when I was 16.... I don't even think Aerobics existed yet....

 

[FFQuads]

Go big or go home! Eat lots.....eat lots......

 

[*Bunny*]

LMAO -- girls didnt' "lift" when I was 16.... I don't even think Aerobics existed yet....

Jane Fonda was born in 1937 ... wasn't she aerobics guru? I'm sure you had all her tapes j/k

 

[P11]

alright guys I'm back. I stuck to the diet (somewhat) and didn't do as much cardio as I wanted too. Now that school started I basically changed my whole routine around, and also my physical activity is different. I basically don't play basketball anymore, my only sport now is weight lifting (not for strength but for looks). I need you guys to critiuqe my diet once more, also have a look at my before and after weight.

Age: 17
Weight: (Summer = 190lbs) ...... Now = 178lbs
Height: 6'3

6:35 AM - 5 egg whites, 1 slice whole wheat bread, bowl of vector, and vitamin
11:13 AM - Footlong Subway sandwich, chicken, lettuce, tomatoe, onion, water, vitamin
3:00 PM - Workout
4:35 PM - 12 Chicken wings, potatoes, vitamin
9:00 PM - Ab Workout
9:40 PM - Whey Protein Isolate

*1 gallon of water a day, split up between the morning and night.

My goal is to gain muscle size while cutting body fat.

 

[thesuaveone]

Do you guys think I should take a Whey Protein shake post workout? and also what multivitamins would you recommend for someone my age.

Thanks

1/2 pint of milk a day? Make that at least a quart of 2%. At your age, you need the cals, and it will eliminate the need to suppliment whey.

 

[ZGzaZ]

alright guys I'm back. I stuck to the diet (somewhat) and didn't do as much cardio as I wanted too. Now that school started I basically changed my whole routine around, and also my physical activity is different. I basically don't play basketball anymore, my only sport now is weight lifting (not for strength but for looks). I need you guys to critiuqe my diet once more, also have a look at my before and after weight.

Age: 17
Weight: (Summer = 190lbs) ...... Now = 178lbs
Height: 6'3

6:35 AM - 5 egg whites, 1 slice whole wheat bread, bowl of vector, and vitamin
11:13 AM - Footlong Subway sandwich, chicken, lettuce, tomatoe, onion, water, vitamin
3:00 PM - Workout
4:35 PM - 12 Chicken wings, potatoes, vitamin
9:00 PM - Ab Workout
9:40 PM - Whey Protein Isolate

*1 gallon of water a day, split up between the morning and night.

My goal is to gain muscle size while cutting body fat.

You can not gain and maintain muscle on this diet. A few things:
- You need another meal between your 1st and your 2nd, 5 hours of no food will put your body into a catabolic state.
- A pre-workout meal also looks in order, theres too much time between your 11:00 meal and youre 4:35 meal.
- Take the Whey Protein Isolate shake immediately after to 30mins after your workout.
- Another meal at 6:00-6:30
- Need a slow absorbing form of protein before bed with how long youre going overnight with no food. Look into a cassein protein shake, or try some cottage cheese, etc.

Good Luck!