Critique my Routine/Diet

[Triple T]

I have created this thread so you guys can help me edit with my diet/routine and whatever else I need help with. I will make another thread as my workout journal.

My Goal is by the start of school next year (September 2008) I am going to get big enough and strong enough to play football. I hope with the help and motivation of the people on this site and of myself, that I will be able to reach this goal. I like football so much when I used to play with my friends at school. It would be awesome if I played on the school team. Its so fun! :rockon:


Statistics
CURRENT:
Age: 15
Hieght: 5'5
Weight: 115 lbs

As you can see, I am quite a small scrawny guy.
I am looking for the most efficient technique to build muscle. But I know that this process can’t be rushed. I will try my hardest though to get the best results in the time slot I have.
Will post up progress pics later on.


THE PLAN:
MONDAYS= UPPER TORSO
Biceps - Bicep Curl (Machine/Dumbells)
Triceps - Bench, Tricep Machine, Wieghted Dips,................Anything else for this muscle group?
Pectorals - Bench. Flat/Incline/Decline, Chest Flys.......Anything else for this muscle group?
Deltoids - Suggested excercises?
Shoulders – Suggested Exercises?
Traps – Suggestions?
Any other muscle groups I miss?

Tuesday = REST/Cardio- Swimming/Basketball/Jogging/Football if the weather permits

Wednesday
Core/Back(upper & lower)
Abs – crunches/medicine ball crunch on decline bench/weighted Ab machine….Anything else?
Obliques – Suggestions?
Upper Back, I know a few machines that work it really well.
Lower Back – I don’t know what to do to exercise this muscle group.
Any other muscle groups I miss?

Thursday = REST/Light Cardio- I got work right after school, so I won’t be able to do much on this day anyways.

Friday = Legs
Calves – Calve Raises
Thighs – Squats
Umm, I know lots of machines that work the legs, just don’t remember the name of them right now. Will post them up later.



**Any suggestions or comments about my plan???

 

[Triple T]

Diet:

Around 8:00am
Meal 1(Breakfast)
Eggs, Toast, with Soy Milk

12:30pm
Meal 2(Lunch)
Varies, I eat what my school cafeteria serves. Since my relatives own the place, I get a nice lunch from there. I eat anything from egg/ham sandwhich (has peppers as well as onions too), asian foods (rice with beef, veggies, soups etc.) very good/nutritional

3:45pm
Meal 3(After School/Pre Workout)
Again, varies to what ever is left at the school cafeteria. I just pick it up on my way to the gym. But I will always pick something very nutritional.

5:15pm - 6:00pm
Meal 4 (Post Workout)
Most likely a small meal, almost a snack really. Any suggestions on what to eat? I’m thinking of just getting a egg/ham sandwich for this meal.

7:00pm
Meal 5 (Dinner)
Varies on what my mom cooks. Most likely something very nutritional because she is a health freak.

9:30pm
Meal 6 (Pre-Rest meal)
Small Snack, cereal with milk or something fast. Helps me go to sleep since my body focuses all the energy into digesting the food and makes me tired.


I’ll have to see how much protein/carbs/fats I get from a full days meal.
I know that I need 1.5xbody weight for protein intake.

Carbs, I don’t have a clue to what kinds of carbs and how much.
I don’t think I’ll need to worrying too much about fats since I get enough of the fats from the food. And the healthy fats like polyunsaturated fats I get from my organic soy milk. That I drink about 6-10 glasses everyday. They also contain 9grams of protein each cup! :woo:


Well, anything I should add? Vitamins? Other nutrients I should be consuming?
Comments/Suggestions are always welcomed!

 

[Mad Manic]

For 3 days I'd go for Push/Pull/Legs or Full Body rather than what you suggested. For your diet, have protein in every meal, 6 meals a day and use carbs in the morning and around training with fats in the evening/sedentary periods. You'll eventually get the hang of the ratios involved but play it by ear and you'll gain an understanding of the type of amounts. Don't go crazy on carbs and try to be diverse with food sources.

MM

 

[Quiksilver]

It's pretty simple man, it just takes time and patience.

Think about a plan like this:

Monday-Legs:

Squat 2x5
20 Rep squat 1x15
Calf raises 2x10
Bicep curls 2x10

Tuesday-Cardio:

Go for a 20 minute run or 45 minute walk.

Wednesday-Chest:

Incline Bench press 2x5
Flat Dumbbell Bench press 2x8
Dips 5x5
Military Press 3x6
Tricep cable pushdowns 2x10

Thursday-Cardio:

20 minute run or 45 minute walk

Friday-Back:

Deadlift 2x5
Bent-Over Rows 3x5
Pull-ups 3xmax
Chin-ups 2xmax
Shrugs 2x10

Saturday-Rest:

Do some light stretching

Sunday-Rest:

Do some light stretching

-----

The only machines you should be using are for dips and pull/chin ups and calf raises. Everything else is dumbbells and barbells.

-----

Stick to that plan until september 2008 and you'll put on a good 20lbs of muscle, if your eating enough food and protein.

 

[Triple T]

For 3 days I'd go for Push/Pull/Legs or Full Body rather than what you suggested. For your diet, have protein in every meal, 6 meals a day and use carbs in the morning and around training with fats in the evening/sedentary periods. You'll eventually get the hang of the ratios involved but play it by ear and you'll gain an understanding of the type of amounts. Don't go crazy on carbs and try to be diverse with food sources.

MM

Yea i'll see if my parents/relatives can select more protien high foods for my meals.

It's pretty simple man, it just takes time and patience.

Think about a plan like this:

Monday-Legs:

Squat 2x5
20 Rep squat 1x15
Calf raises 2x10
Bicep curls 2x10

Why for some of these excercises its only 1-2 sets? I used to do like 3 sets of 10-12 reps for almost everything I did. So just wondering why you suggested that.

Tuesday-Cardio:

Go for a 20 minute run or 45 minute walk.
Would it be good if I did other types of cardio as well? Like I listed before, b-ball, swimming etc.
By the way, its starting to snow over here so I won't be able to run outside much.

Wednesday-Chest:

Incline Bench press 2x5 I don't think my gym has the incline bench press. It has the machine where you just sit vertically and flat benches, but I've never seen a incline/decline bench press.
Flat Dumbbell Bench press 2x8
Dips 5x5
Military Press 3x6
Tricep cable pushdowns 2x10

For the bench press and dumbell bench press, why are there so little reps and sets? Again, I used to do about 3 sets to 10-12 reps. Reasoning behind this?

Thursday-Cardio:

20 minute run or 45 minute walk

Friday-Back:

Deadlift 2x5
Bent-Over Rows 3x5
Pull-ups 3xmax
Chin-ups 2xmax
Shrugs 2x10 Are shrugs when you just hold dumbells and basically...shrug? lol just to clear it up.

Saturday-Rest:

Do some light stretching

Sunday-Rest:

Do some light stretching

Light cardio also on Saturday & Sunday?

-----

The only machines you should be using are for dips and pull/chin ups and calf raises. Everything else is dumbbells and barbells.

-----

Stick to that plan until september 2008 and you'll put on a good 20lbs of muscle, if your eating enough food and protein.

Responses in BOLD/Italic.

Also, anyone have any suggestions or critique to mine or Quiks plan?

 

[EFFORT]

1. http://www.sosuave.net/forum/showthread.php?t=125444
2. http://www.sosuave.net/forum/showthread.php?t=134782


Look forward to seeing your journal

 

[wolf116]

Stop asking questions and just do what is proven to work fast (for me included).

BTW EFFORT, It's great that you put those threads together, it really makes it simple for beginners.

 

[Triple T]

Stop asking questions and just do what is proven to work fast (for me included).

Its part of the human nature...to be curious. I just want to know why there are so little reps and what not.

Is it because of over-training of muscles? Another reason?


Thanks EFFORT for the links. I'll try those.

 

[wolf116]

I don't even know anymore, I just do it.
Do you realize that you will be lifting a much higher weight. And trust me you will not want to be doing anymore after the weight gets bigger.
I just went to the gym and did (after warm ups) 2 x 4 deadlifts at 170kgs and then went home because I was so buggered.

I recommend to every beginner join a powerlifting gym, to learn to squat and deadlift.

BTW I'm still a beginner too.

 

[Quiksilver]

Follow the links that EFFORT posted.

Why for some of these excercises its only 1-2 sets? I used to do like 3 sets of 10-12 reps for almost everything I did. So just wondering why you suggested that.

Those are only the work sets. Example:

warmup: 12x45lbs
warmup: 6x95lbs
warmup: 3x135lbs
warmup: 1x155lbs
warmup: 1x185lbs
work set: 5x200lbs
work set: 5x200lbs

So there are actually more sets than you'd think. This only applies on your heavier lifts, the main ones(bench, squat, deadlift). For all the others, the truth is you really don't need to do more. Two sets is enough to stimulate growth in most cases.

Would it be good if I did other types of cardio as well? Like I listed before, b-ball, swimming etc.
By the way, its starting to snow over here so I won't be able to run outside much.

Any type of cardio is fine, just keep it to twice per week for now, and if it's high intensity, keep it under 20-30 minutes. Low/moderate intensity can go up to an hour or so. The reason is that long sessions of high intensity exercise burns muscle...

I don't think my gym has the incline bench press. It has the machine where you just sit vertically and flat benches, but I've never seen a incline/decline bench press.

If you don't have an incline bench setup, take one of the moveable seats(that can adjust the incline) and take it to the squat rack. For decline, do Dips instead of decline bench.

Light cardio also on Saturday & Sunday?

Nah, leave them as rest days. You're not overweight, so you don't need to exercise on these days. Cardio during the week is just to keep you in good condition and help speed up your recovery time(your muscles recover faster if you do cardio).

--

The main thing is getting started bro, everything tends to fall into place once you get going :yes:

peace

 

[wolf116]

Men don't drink soy milk!

 

[Mad Manic]

To the OP, keep asking questions and never take anything off the net as gospel. You'll end up finding that a lot of the suggestions off the net are either below par or just BS and you'll tailor your diet and routine to your needs.

MM

 

[sgssosexii]

my good friend, first off you must limit yourself to two body parts a day....The reason being, you can over work your muscles....The way ii do it is, i work out
MONDAY: CHEST AND ARMS
TUESDAY: LEGS
WEDNESDAY: SHOULDER TRICEPS
THURSDAY: BACK AND ABS
FRI: OFF DAY
SAT- GO RUN
SUN: HAVE SEX

and if you do that work out for 3 months, you will look like this:
www.myspace.com/spudge
GOODLUCK!

 

[EFFORT]

my good friend, first off you must limit yourself to two body parts a day....The reason being, you can over work your muscles....The way ii do it is, i work out
MONDAY: CHEST AND ARMS
TUESDAY: LEGS
WEDNESDAY: SHOULDER TRICEPS
THURSDAY: BACK AND ABS
FRI: OFF DAY
SAT- GO RUN
SUN: HAVE SEX

and if you do that work out for 3 months, you will look like this:
www.myspace.com/spudge
GOODLUCK!

Joke ?

 

[BluEyes]

It must be.

Why are the shoulders done 2 days after chest and arms, and why is back done two days after legs?

 

[mrRuckus]

Its part of the human nature...to be curious. I just want to know why there are so little reps and what not.

Is it so little reps or is your thinking so many reps?

 

[noodle]

Cool, can't wait to see your journal and progress pics. I'm also training just like you.

 

[Triple T]

Men don't drink soy milk!

First off, soy milk is great. The one I buy is creamy tasting, with lots of nutrients that the cow milk I would normally drink doesn't have.
Second thing, cow milk makes my stomach feel weird, and since I've stopped drinking cow milk, and started drinking soy milk, my acne has decreased significantly.

Is it so little reps or is your thinking so many reps?

I was just wondering why there were so many little reps. But I guess quik already cleared that up.
And Quik, how do i know how many warm-ups to do for each workout?

My training starts Monday. I'll post up progess pics after my workout.

Also, I'll be using EFFORT's Option B workout plan from his thread. Looks good.

 

[wolf116]

You won't be drinking soy after you read this.
http://www.t-nation.com/readArticle.do?id=461709
http://www.t-nation.com/readArticle.do?id=459861
http://www.t-nation.com/findArticle.do?article=body_87prote
!!!

I don't drink milk also, but soy is worse.

Good luck with Option B though, It worked for me when nothing else would.

 

[iamChiLLz]

The reason is that long sessions of high intensity exercise burns muscle...

I did not want to post so early at this site only having been here such a short amount of time, but with reference to the above statement, is that ment to be if you have a really low body fat %? To my knowledge you used the vast majority of your fat reserves before your body started to burn muscle for energy...

It is the holidays here and I probably won't being seeing a gym for another 2 months so in the meantime I just want to be doing mostly high intensity cardio and core work. I don't have a perfect body fat % (ie some to lose) but I don't want to undo the muscle I am starting to build...