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.