Beginner workout, any suggestions?

[Need-2-B-Pimpin]

I'm a 17 year old chap in florida with an apparently quite fast metabolism. Since I'm getting a car soon, I'm going to start working out this summer (I have a 3 week course in june, maybe a week vacation in july, and thats it!) and continue into the school year. I've got a few dietary/workout things, mercilessly ripped from bodybuilding.com, and a few questions.


BB.com:
"Calories: bodyweight x 19-20
Protein: bodyweight x 1.2-1.4
Keep carbs high too around 300-450 gram range (depending on bodyweight). If you limit saturated fats and bulk cleanly, you will limit the time you need to cut and minimizing muscle loss. Try to eat this in a matter of 5-7 meals."

I weigh about 130. Here's how my day goes usually (on break), as far as meals go:

Wake up
Eat breakfast, usually a bowl or two of cold cereal, and slurp down the milk, with a glass of OJ and one or two of apple juice

Lunch: a sammich or two, chips, a few glasses of milk

Dinner: Whatever mum cooks up, usually involves some form of delicious dead animal, which means protien

I can't do that 6 meals a day kind of stuff, I have class to attend.

When I start working out, I'm just going to lay off the cookies or watev that i snack on in the afternoon, and eat more during meals, as well as whey protien after workouts...will this get me enough calories and all, and can someone hook me up with a website thatll help me out here?


As far as working out goes,


MONDAY (maybe sunday)

Chest, Triceps, Front Delts, and Medial Delts

Bench Press 3x6-12
Incline Bench Press 3x6-12
Decline Bench Press 3x6-12
Shoulder Press 3x6-12
Lateral Raises 3x10-12
Tricep Pushdowns 3x8-12
Overhead Extensions 3x8-12


WEDNESDAY (Maybe tues/thurs)
Legs

Squats 4x6-12
Leg Press 4x6-10
Leg Curls 4x6-12
Calf Raises 3x15-20

FRIDAY (maybe sat or thurs)
Deadlifts 4x6-12
Pulldowns 3x6-12
Barbell Rows 3x6-12
Seated Pulley Rows 3x6-12
Rear Lateral Raises 2x10-12
Standing Cambered Bar Curls 3x6-12
Incline Curls 2x6-12
Hammer Curls 2x6-12
Decline Situps 3x20
Leg Raises 3x20
Twists 3x20

Since I'm going to continue working out when school starts again and because I'm taking a hard-ass college course in June, I need flexibility in the schedule. I know that rest days in between are essential and I'll make sure to include them. As for form, I found some websites and I'll talk to people at the gym...form is apparently kind of essential.

So, here are my questions:

1) If I decide to edit the schedule, is it true that working opposing muscles on the same day is dangerous (biceps/triceps, etc)? One of my friends says it is.

2) Warmup sets, can someone explain what those are?

3) Warming up, for that I go on a scrolling climbing wall and just go till i fall off, is that a good idea?

4) I know there are more questions but I'm tired and I'm going to bed, goodnight

 

[chim_chim]

I'd recommend eating after school in between lunch and supper, and then before you go to sleep.

On leg day I'd go 3 sets of squat and leg press rather than 4. If you're giving 100%, your legs will be fried after that anyways.

As far as abs, IMO you're doing too many reps...they need weight resistance just like any other muscle. Plus, abs are made in the kitchen anyways. A few sets of weighted crunches should be sufficient.

Overall, it looks good though. You should see good results as long as you stick with it and eat enough.

1) If I decide to edit the schedule, is it true that working opposing muscles on the same day is dangerous (biceps/triceps, etc)? One of my friends says it is.

I don't think its dangerous, but it can lead to overtraining. When you train biceps you usually use back, and when you train triceps you usually chest. So if you do triceps/biceps and chest/back days once a week, you're in effect training the muscle group twice a week.

2) Warmup sets, can someone explain what those are?

Take the first exercise in your workout, and do less weight and more reps to warm up. For instance, on Monday you'd want to do a set of 15 reps or so on the bench press with about half of your max weight. So if you max out at 150, do 75 or so for 15 reps. Doing a warmup set is important, if you don't you're asking for an injury.

3) Warming up, for that I go on a scrolling climbing wall and just go till i fall off, is that a good idea?

I've never seen one before so I can't say either way.

 

[California Love]

Good split but lower those sets to half as many. Otherwise you are going to burn yourself out really quick. What happens with too many sets is that you overstress your CNS(central nervous system) and your muscular gains will decrease.

 

[Need-2-B-Pimpin]

Cool, thanks! Any advice on the diet? Like what kind of stuff to eat after school/before sleep? Would something rather light, such as some ramen noodles and a powerbar or something be good?

Oh yeah, and exactly how important is sleep? I have some days where I strive to get quite a bit but usually my already-busy schedule leads to 4-7 hours a night on school nights, plus one or two in spanish or whatev

 

[semag]

sleep is pretty important, and like california said, you're either gonna wanna cut down on your sets, or split your workout into a 4 day split with all those exercise you're doing. That back/bi day will be friggin looooong.

As far as eating, I'd say try to throw some yogurt in at breakfast, along with the rest of what you eat, and a piece of wheat or whole grain toast with peanut butter.

In between breakfast and lunch, sneak a sandwich or banana or something into class, and chow it down, or eat it between a couple classes.

For lunch, you're going to need some more. Throw in some yogurt, cottage cheese, maybe a can of tuna... stuff like that...

In between lunch and dinner, shoot for something like some tuna on a piece of wheat bread, or a turkey or chicken breast sandwich on wheat, maybe peanut butter and jelly....

Then eat your dinner...

and when chim chim was saying before bed, best thing is probably to mix up a protein shake, maybe toss some flax oil into it, and drink that before bed.

Hope that helps.

 

[Need-2-B-Pimpin]

Very helpful indeed, thanks. Is there any specific kind of whey protein that is good or is it just sold as whey protein?

EDIT! AH! Quite pertinent question that I had earlier:

I do Tae Kwon Do 2-3 nights a week, which includes some crunches and pushups and what i guess you could consider cardio...should this have any effect on anything?

 

[~UnDisputed~]

stay as far away from top roman as you can while lifting.

no junk. chips included.

ask "mumsy" to cook up some meals high in protein such as "fish, chicken breasts, tuna, eggs etc.


beef and steaks are ok, but usually carries alot of fat as well as calories

cereal shouldnt be your top priority ion the morning. if you HAVE to eat cereal, do it with skim milk. try total, wheaties special k etc.
no crunch berries or stuff like that. try eggs or tuna for breakfast.

break yuor meals up from 3 to 6 smalls meals a day.

heres a sample

1 meal: 3 eggs, cranberry juice, banana; supp 1 scoop whey protein

2 meal: turkey "sammich" sourdough w/ no mayo or cheese. apple, 20 oz. of water

3 meal: baked potato, supp 1 scoop whey protein

4 meal: orange, turkey bagel sandwitch again with no cheese but can be with mayo

5 meal: dinner, dont eat as much as you normally would

6 meal: handful of unroasted salted peanuts, fruit, water. supp 1 tsp flax oil (b/c u wont get enough fat from your diet)

a good multi vitamin before bed

 

[semag]

what kinda diet is that for disputed, because if it's for cutting, I'd disagree, if it's for bulking, I'd disagree, and if it's for maintanance, I'd say it should be a bit more flexible, but pretty good.

Which is it?

 

[MrFitness880]

ok, first, the volume is way too high. you have way too many sets and IMO too many reps.

My preference is to lift heavy, and i guess if you like 12 reps fine, but dont fall into the trap of believing high reps makes you cut - it does not.

that same diet is good, but you're going to want to like triple the protein, and make sure you get a full meals worth of protein before bed.

Even for a cutting diet the calories seem too low.

if you do all those sets on friday you're going to have cortisol dripping out your ears

heres my split:
1 chest/bi
2 legs
3 rest
4 triceps/shoulders
5 back
6 rest
7 rest

throw in abs 1 time a week and cardio 4 times that shoud do it

more specific questions are easier to answer but i hope this gives you something you can work with - try makin a few changes (if you intend to) and give us an update and we can continue to work with you

 

[Need-2-B-Pimpin]

Okay, so cut the reps/sets, and eat more? I don't want to cut the split any more since I'm already short on time and another visit to the gym would wreak havoc on my weekly schedule. Eggs sound kind of good for breakfast, 3 or so scrambled works for me. Anyone got any tips for being awake though in the morning? The usual reason that I stick to cereal is that I wake up tired as crap, and usually (during school time...summer I'm fine) don't get to bed at a good hour.

And I already drink skim milk regularly, non of that 6% or whatever crap for me

edit! A few questions...

1) What about the tae kwon do?

2) Would any of the exercises on friday work on wednesday? If so, which ones...I don't want to screw with opposing muscle groups etc.

3) See above, about waking up.

Thanks!

 

[Big N]

Dude, I hate to be a ****, but I don't think you are completely comprehending what we are telling you.

YOUR DIET IS ****. **** **** **** **** **** **** **** **** ****!

I don't get how you can do so much research for your training routine (****, you know what medial delts are!), but you treat your diet like it hardly matters. When it comes to getting jacked, diet is 90%. 90 ****ing percent. That means training is 10%. Which means all that research you did won't mean jack **** if you don't research your diet.

Wake up
Eat breakfast, usually a bowl or two of cold cereal, and slurp down the milk, with a glass of OJ and one or two of apple juice

Lunch: a sammich or two, chips, a few glasses of milk

Dinner: Whatever mum cooks up, usually involves some form of delicious dead animal, which means protien

Do you know how many calories this adds up to?
These are all high-end estimates:
cereal=350
glass OJ = 120
apple juice = 120
sandwich = 400
chips = 150
milk = 200
dead animal = 400

Ok, that adds up to like 1800. You need to be eating in the high 2000's, minimum. Meaning, you should shoot for 3000 a day.

Not only was your amount of calories insufficient, but you're hardly eating any protein:

1) your breakfast has like 15 grams, and that is being extremely generous.
2) lunch has like 40 grams.
3) dinner has like 40 grams (assuming you eat a lot of meat).

Ok, that's 95 grams. Your body must think you are in Somalia or something. You should be shooting for 250 grams, which is roughly 3 times what you are getting. I would give you some tips, but:

I can't do that 6 meals a day kind of stuff, I have class to attend.

Well aint you special. Try posting that on the teen forum at bodybuilding.com, you will get flamed worse than I am flaming you right now. I mean, I don't even know why we should help you. Sadly, it's not the most arrogant thing I have ever heard from somebody who hasn't done jack **** with their body.

If you don't "do that 6 meals a day kind of stuff", you will not get jacked. This I swear (c) Nick Lachey.

Let me finish by saying this:

With your current diet and training regimen, I could gain more muscle than you this summer doing the following routine:
Monday = 3 sets deadlifts
Tuesday, Wednesday = off
Thursday = 3 sets of bench
Friday, Saturday, Sunday = off

while following a very good (but not perfect) diet.

 

[AFK Protector]

HEY BIG N GO FLAME ME ON MY POST.

I NEED SOME ADVICE AND FLAMING = CONSTRUCTIVE ADVICE.

THANKS.

BTW, I'M WILLING TO DO ANYTHING, BESIDES HURT MYSELF OR SOMEONE ELSE INTENTIONALLY. THIS DOES NOT INCLUDE EXERCISING TO A CERTAIN EXTENT.

THANKS AGAIN. GO FLAME ME NOW.

 

[Need-2-B-Pimpin]

Damn, I thought only chicks had PMS

just playin bro, that was actually very helpful...hows this for a better food arrangement...at least as far as summer goes, I'll figure out how to adjust it when my summer course kicks in from june 12 or so-june 31, about every other day and probably resulting in very little sleep; last time i took one of these I was loaded like hell with homework even on weekends. Though if anyone ever wants to learn that procrastination is death, try taking a summer engineering course.

BREAKFAST: 3 eggs in the mornin, scrambled (dunno what the hell ima do when school starts though, since i dont function too well in the waking hours) with OJ/AJ and a banana

SOMETIME IN MORNIN: tuna sammich and applesauce sometime during between break/lunch with milk

LUNCH: roast beef/ham/turkey/whatev and cheese sammiches, chips, milk

once the summer course kicks in, will a burger and fries and lemonade (i don't remember if they have milk, but if they do replace lemonade with milk) from the FAU campus cafe work? It doesn't seem too healthy but it does have beef and carbs

AFTERNOON SOMETIME: yogurt and apple, chex mix

LATER ON IN THE AFTERNOON SOMETIME: nutri-grain bar thing and goldfish

DIN-DIN: Whatever mum cooks up (almost always contains meat) + salad + some fruit + milk

PRE-BED: a nice big glass of milk.


all milk involved in this operation is skim milk

add in a lot of water during the day, as well as some gatorade since i drink that a lot as well

also add whey protien post-workout

and eating pvssy every once in a while


And to those of you who've got high school to deal with during the school year, how do you manage this?

 

[Need-2-B-Pimpin]

****e, page 2!