I’ve been inspired by many of you to do my own RMP. Although I don’t have the stellar physique many of you have which I desire, I need some insight and help whenever I can get it.
First off. I’m 19years old, 178lbs.
Stats:
Max Bench 205x1
Max Deadlift 315x1
Max Squat 225x1
My goal is to get BIGGER while keeping low bf% as much as possible. I plan on doing this by eating a lot of whole clean food.
Okay, I understand my squat is low. I have been the classic case scenario of a high school boy of wanting to get big arms and a big chest. That all changed the first day of 2nd semester at university. From that point I’ve been working on my whole body doing various exercises, trying to figure which routine would work. I’ve finally started to enjoy doing upper/lower splits at the beginning of 2nd semester (February).
Day 1 Chest/triceps – spin class HIIT
Day 2 Back/Biceps
Day 3 Legs/Shoulders (emphasis on legs) – spin class HIIT (or as much as i can do after doing legs)
Day 4 REST
Day 5 REPEAT (or if needed a 2nd rest day)
My diet in a nutshell for the past 3weeks (started to eat clean from Mid March)
Breakfast:
3eggs
1scoop whey w/ milk
banana and or apple (depending on availability)
2toast w/ natural peanut butter
Snack:
oatmeal or 2toats w/ natural peanut butter
(i change oatmeal and toast w/ pb depending on what i had for breakfast)
PWO:
2scoop whey w/ milk
2servings of chicken or turkey wrap
3cups of frozen vegetables
Snack:
apple or bunch of almonds w/ celery
Dinner:
3cups frozen vegetables
chicken or steak
Snack:
depends if I go to bed early or not, but usually a PBmilk shake
— Diet: I’m getting a little under 3000cal per day. 220g protein. 300g of carbs and 100g of fat. I know I need to increase my calories but at the moment I just can’t afford it. As of April 28th I’ll be living at home eating A LOT more.
Sorry for the way I formated this thread. Anyways, to continue with my workout.
Day 1 - Chest/Triceps
DB Bench - 75 5x5
Dips - BW+25 3x8
DB Incline Bench 65 5x5
Tricep Push Downs - 80 3x8
DB Decline - 70 4x6
CG Bench - 95 3x12
Day 2 - Back/Triceps
Deadlifts - 245 3x8
Rows - 150 5x5
Ez Curl - 80 3x8
Bent over Rows - 80 5x5
Hammer Curls - 40 3x8
Lat Pull Downs or WG Pull ups (can be on a shoulder day for lats) 140 4x6 – BW+10 4x6
Chin ups - (at 31 now, started at 20, doing as many as i can with the least sets to get to my desired amount)
I realize I don’t have the most desirable body out there, but I’ve gotten smart and started to read articles and such from T-Nation. My main goal is overall to get bigger. Specific goals?
Max bench - 270 by September
Max deadlift - 420 by September
Max squat - 320 by September
What I’m looking for from the members. Rate me with honesty. I can take the 1-2blows, so lets see them. I have personally come a long way from where I was a year ago. (max was 135 now maxing at 205). That was my biggest gain. I now however want my gains all over. Screw the beach muscles, lets get solid like a brick.
I am looking for your opinion in my:
workout - what should I change to get gain overall strength?
diet - How much MORE do I gotta eat without gaining too much bf%.
work ethic - I go into the gym day in day out looking to get bigger, but hell if you can throw some motivation at me, sock it to me.
Thanks,
RS
p.s. - the lighting, makes me look a tad different. My right side seems to be bigger but I measure out to be the same. I’ll try to get updated photos in a better area.
I think if more people went to the detail that you went into this forum wouldnt be as shitty. Your phsique isnt great and I won’t rate you but its much appreciated that you
Your front and rear double bicep pics definitely show signs of training, and at your age, I give you props for that. The other pics? Not so much. Still, it’s early on for you, and even though you talk about keeping your bf% as low as possible, eating in fear of gaining some fat will hurt you in the long run. Right now your natural hormone levels are so damn high that you will make the best gains of your life. Let yourself get a little ‘soft’, and you’ll be much happier when you tighten up later on.
When I had only been training a couple of years, I met a pro who said something that always stayed with me. “If you want to be shredded at 200 lbs, you’ll need to eat your way up to a ‘soft’ 220, at least”.
For some reason out of all of that I noticed that your BO row is low in comparison to the rest, you should rowing more then 80 lbs, unless of course that’s DB Bent over row and your are rowing an 80 lb dumbbell.
I do agree with the rest, you have a lot of work to do, like most of us, but you took a lot of time and effort into making this thread worth reading, good luck because I think you should go pretty far to attain your goals.
it should be a rule that everybody has to post threads in the same format you did, awesome job on all that and the detail used, everything looks good on your training just keep at er and you shouldnt be dissapointed…and eat eat eat
Your front and rear double bicep pics definitely show signs of training, and at your age, I give you props for that. The other pics? Not so much. Still, it’s early on for you, and even though you talk about keeping your bf% as low as possible, eating in fear of gaining some fat will hurt you in the long run. Right now your natural hormone levels are so damn high that you will make the best gains of your life. Let yourself get a little ‘soft’, and you’ll be much happier when you tighten up later on.
When I had only been training a couple of years, I met a pro who said something that always stayed with me. “If you want to be shredded at 200 lbs, you’ll need to eat your way up to a ‘soft’ 220, at least”.
Best of luck bro.
S
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Thanks man. I realized that, I guess I didn’t want to actually start believing in it though. I’m not a FFB, but I have never been on the skinny side so thats why I like to keep the bf% low. However I will be taking your advice once I get home and start eating tons more, curitsy of my mom hah.
[quote]PF_88 wrote:
For some reason out of all of that I noticed that your BO row is low in comparison to the rest, you should rowing more then 80 lbs, unless of course that’s DB Bent over row and your are rowing an 80 lb dumbbell.
I do agree with the rest, you have a lot of work to do, like most of us, but you took a lot of time and effort into making this thread worth reading, good luck because I think you should go pretty far to attain your goals.[/quote]
Sorry, yes, thats DB BO rows and I’m doing 80. Thats also a big gain. I started on 55s early in the year. I try not using any momentum either. Thank you for your input - much appreciated!
[quote]corey_31 wrote:
it should be a rule that everybody has to post threads in the same format you did, awesome job on all that and the detail used, everything looks good on your training just keep at er and you shouldnt be dissapointed…and eat eat eat[/quote]
I’ll always take advice from a fellow Canadian, even if he is from out east ;). Kidding, but I will be starting to eat more today (as much as my bank account can let me)! On that note, if I can’t get enough through food should I be taking a weight gainer supplement, or just stick to the real stuff?
[quote]Rico Suave wrote:
corey_31 wrote:
it should be a rule that everybody has to post threads in the same format you did, awesome job on all that and the detail used, everything looks good on your training just keep at er and you shouldnt be dissapointed…and eat eat eat
I’ll always take advice from a fellow Canadian, even if he is from out east ;). Kidding, but I will be starting to eat more today (as much as my bank account can let me)! On that note, if I can’t get enough through food should I be taking a weight gainer supplement, or just stick to the real stuff?
[/quote]
You don’t need a weight gainer supplement, just put 2 scoops protein, 2 T olive oil, and 2 T flax oil in a shake and drink it. Instant 700kcal. Peanut butter works well too.
If you can afford it, and have time to eat it, real food is better, but sometimes its nice to be able to chug a shake between classes.
you got potential and you show like you got some gym time, so ill give you props. A little realy for physique pics, you hsoulda waited until you hit your goal and put up before and afters
[quote]Pipes06 wrote:
you got potential and you show like you got some gym time, so ill give you props. A little realy for physique pics, you hsoulda waited until you hit your goal and put up before and afters[/quote]
Well, thats sort of my plan. Once school starts next year (September) I plan on doing the whole before and after deal. I need to have as much motivation as I can get. I really want to change my body.
Anyone else have any suggestions??? keep em coming!
let me give you some advice dude. you just started out and you have this thing in your head that youre going to be able to stay shredded year round and add size, it just cant happen man. the best advice i can give to you is just to shovel down food and lift, give it a year and people will still stop asking “hey do you workout?” when youre at the beach, shirt off, and start asking you “are you on steroids?” anywhere, shirt on. as youre obviously an ectomorph you wont get higher than 15% BF and if you do a little light cardio (like walking) you wont get much higher than 11-!2%. right now i see youre doing cardio twice a week, id say to cut that out, as an ecto you really need minimum cardio unless youre playing a sport or something.
next piece of advice, keep it simple man. this site is swarming with information, it can actually hurt you. it may be tempting to switch up routines every time a new article comes out, but dont, just stick with something for a while and youll make gains. if you want to make slight adjustments then go ahead, i usually change some things myself, but dont go switching from 8 sets of 3 to 4x8 every month.
hope to see you back in a good while with some nice gains man.
and just so you dont forget, FUCKING EAT MAN. EAT EVERYTHING.
