My workout schedule *help*

[Dr.LASR]

Hello, new member here.

I've never been the slim type. I've always been stocky. Currently I am going to start this workout:

DAY 1(eg. Monday)
Squats 2 x 5
Squats or Leg Press 1 x 15 (lighter weight)
Good Mornings or Stiff Leg Deadlifts or Sumo Leg Press 2 x 10-15
Glute Ham Raise or Pullthroughs or Hyperextension 2 x 8
Calf Raises 2 x 10

DAY 2(eg. Wednesday)
Incline Press 2 x 5
Dumbbell Press (Flat/Decline) or Dips 2 x 8-10
Shoulder Press 2 x 8-12
Tricep Exercise 2 x 10-15

DAY 3(eg. Friday)
Deadlifts 2 x 5
Row or Chinup/Pulldown 2 x 8
Bicep Curl 2 x 8-10
Forearm Exercise 2 x 10-15

I'll be doing that with this schedule:

Week 1: Max Testing

Weeks 2 - 5: Routine you selected

Week 6: Max Testing

Weeks 7 - 11: Routine you selected

Week 12: Max Testing

Basically, I think that's ok. My main concern is my diet.
I have control over what I eat for breakfast and lunch, but basically no control what-so-ever in my dinner. I'm currently in highschool, so 6/8 meal diets aren't very viable for me, but I can manage if needed. I have no knowledge of diets at all. Anyone have any tips or ideas of what my diet should be like?

Some stuff we have at home:
I live near a pharmacy, tim hortons, and a macs.
We pretty much always have eggs
Occasionally ground beef.
Always have milk.
Pretty much always have bagels and bread.

Another thing to note, I get 30 dollars a month for allowance, currently looking for a job.

Physical Description:
6 foot 1 inches
14 years old
205 pounds
Legs and arms in good shape, bad chest and cardio.

If anyone could help, thank you very much.

 

[Krueg]

Program looks fine, though you are only 14. Nothing wrong with being 14, but your body is still developing and going through puberty. Something to keep in mind..

Anyways for Squat days I just started to do Good Mornings. GHR's, RDL's and Hyper Extensions work good as well to build your squat. It will come down to personal preference. Maybe one week do Good Mornings and another week do RDL's or just pick one of the exercises and work on that for a month and see if its working.

For Wednesday it says Incline Presses 2x5. Unless thats a typo I would recommend just doing normal Bench Press 2x5 and then your dumbbell work - Incline, Decline or however.

For your diet, what are your goals?

 

[Dr.LASR]

Basically, I've got the muscle. I'm mainly looking to lost a bit of belly fat and my unfortunate case of the moobs. I can live with the belly, but not the moobs. My ultimate goal is a defined six-pack, but thats a long time away.

 

[MrNiceGuy23]

To get a six-pack you're going to have to do cardio, and a decent amount of it to get your body fat percentage low enough for abs to become visible.

To put it into perspective, I'm 21 years old, currently about 190 pounds, and around your height. When I was 18 I had a six pack, but I only weighed in a about 160 pounds. Due to some surgeries I gained weight, dedicated myself to building muscle for a few months until I hit 200 pounds, and have now been cutting. My upper abs are visible, but not my lower abs, figure I have another 5 pounds or so to go.

If you want to get into good shape overall (heart wise) try doing a couch potato to 5k program.

http://www.coolrunning.com/engine/2/2_3/181.shtml

I'm starting one soon myself just to be healthy. Doesn't require much, only do it on non lifting days though, if you can't do that then do it AFTER your workout, not before.

 

[Quiksilver]

Keep doing the program but also do some cardio, like sprinting.

Or, take up a hobby like MMA/Krav Maga/BJJ. That will take the lbs off.

Don't think too much about diet, just eat healthy and eat plenty of meat, eggs, poultry and fish.

I'd aim for 4 gym sessions a week plus three cardio sessions, high intensity cardio like hill sprints, tire/sled drags, tire flipping.

 

[NorwegianDJ]

You don't have to run to have a 6 pack. I can testify for that.
Don't worry how often you it, it really does not matter. Only meal timings that matter are pre and post workout meals.
It doesn't matter how often you eat; it matters how much you eat.
That's a lot of legs in that program. Where's the normal bench? There's also little upper back.

 

[DanZy]

Yeah I agree, you really don't need the cardio for a six pack. If you have to do cardio, straight running is a **** way to go about it. Rather take up a team sport, water polo will kick your ass and is a ton of fun.
Drop the bicep curls, weighted chins are vastly better. Also, don't bother with forearm work

 

[Mical6]

I don't think so there is any problem with your workout routine. I like your workout routine and i will try to follow it. If you want to build some muscles then do some weight lifting. Anyway nice post.

 

[Dr.LASR]

Thank you Mical.
I would've started on Monday, put I don't know where my school gym is...

 

[switch]

swimming... try sprinting, freestyle or butterfly
like 8 sets of 100 meter sprints

now i know a lot of people will say "swimming doesn't work" or "thermodynamic effect of water is the main reason blah blah blah"
these people should say that when they show me a video of themselves doing competitive swimming,
however im sure most have never done it... most of these "anti-swimmers" are hammers anyway
Arnold Schwarzenegger advises swimming in the book "education of a bodybuilder"

get into competitive style swimming, you'll see results in 6-8 weeks

 

[NorwegianDJ]

Thank you Mical.
I would've started on Monday, put I don't know where my school gym is...

You replied to a bot

 

[Dr.LASR]

switch. I'm currently wanting to join my schools swimming team, however, I don't know when it's starting up.

NorwegianDJ
What's a bot...?

Also, for the leg exercise's, I want to be full back next year, so I need to be quicker.

 

[MrNiceGuy23]

Lol at people saying you don't need cardio, you can't drop your body fat percentage from 18% to <10% with just weights and diet, and if you do it will take much longer than doing cardio.

Common sense people.

 

[DanZy]

Lol at people saying you don't need cardio, you can't drop your body fat percentage from 18% to <10% with just weights and diet, and if you do it will take much longer than doing cardio.

Common sense people.

Ha that's funny because I've done it, zero cardio. Cardio really isn't needed and not doing cardio doesn't make the process any longer. Look at this common sense has nothing to do with it, results do. You've obviously never heard of intermittent fasting.

 

[Mical6]

I don't think so there is any problem with your workout routine. I like your workout routine and i will try to follow it. If you want to build some muscles then do some weight lifting. Anyway nice post.

Boot Camp Sydney

 

[HeadLightsOn]

I have been an athlete pretty much my entire life, and have tried many different workout and training methods.

I have found that if I can 'play' and get outside, it has a definite effect on my physique eg, mountain biking, swimming and those similar outdoor sports.

But one of the workouts that REALLY got me into shape, and is still in my top 3 workouts of all time, is boxing.

It doesn't have to be punch in the head, full on ring stuff either. But a boxing workout is amazing. Things like:

- shadow boxing
- speed ball training
- top to bottom ball training
- controlled sparring
- skipping

Any boxing training should be under the tuition of an experienced boxer who knows how to train teenagers, and isn't a 'school of hard ass' member!

Seriously, boxing and the associated training - under proper supervision by a good coach - changed my way of thinking about fitness and physique.

It really is worth looking at if you have access to any facilities.

 

[bestreboot]

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