Hey Guys
I’ll start off with giving you a little background about myself…
I’m 16 and a sophomore in high school, I’ve been lifting 4-5 days a week for the past 4 years. I’ve gone through many different programs, etc as I’ve hit a couple plateaus as far as my strength will go. I’m starting this log to help me keep track of my caloric intake as well as my lifts, etc, since I really haven’t kept a log before now.
I’m currently 155lbs at around 10% or under body fat, I’m 6’0".
I’ve been as heavy at 170 lbs, and I go as low as 150lbs, it varies during the year. During the fall I run cross country so that is usually when I’m at my lightest.
The new program I’ve picked to try to do is the Canadian Bear program, since I’m wanting to put on about 15lbs of mass and get myself up to 170lbs.
Any comments on the program? lifts? diet? I’m pretty new at this so any opinions are welcomed.
Sorry this is the only picture that kind of shows my body composition, however its a couple months old. I’ll get more pictures up soon whenever someone is willing to take pictures of me. haha.
Today:
Workout was:
Warmup: 20 minutes boxing, (heavy bag), and 10 minutes of vertical jumps, box jumps, jump rope
Back Squats: 5 sets 6 reps
Front Squats: 5 sets 5 reps
Half squats: 4 sets 6 reps
Leg Press: 4 sets 6 reps
Leg extension: 4 sets 6 reps
Lunges: 4 sets 12 reps
Meals:
Breakfast:
Oatmeal w/ blueberries and protein powder
Banana
Water
Juice
1 egg
Pre workout:
Protein/ energy bar
Post workout:
Homemade protein smoothie… includes:
bananas
protein
blueberries
yogurt
milk
ice
Lunch:
1 large chicken breast
1 bowl of homemade salsa
whole grain tortilla chips
1 apple
Snack:
Bowl of almonds
fiber 1 poptart things
Dinner:
(I had to eat out tonight…no real other choice)
Mc-Donalds…ick
1 double cheeseburger without cheese
1 mc-chicken
1 parfait
water
Snack:
1 whole grain bagel w/ peanut butter
water
carrots
Today so far:
Breakfast:
Oatmeal w/ whey powder and blueberries
1 egg
juice
water
fish oil supplement
pre workout:
Protein Plus bar
Workout;
warmup: medicine ball exercises, plyos
6x6 bench press
6x6 close grip bench press
6x5 lat pulldown
6x5 dumbbell military press
3x10 pullups
3x50 pushups
Post workout:
fat free yogurt mixed with whey powder and blueberries
Lunch:
Grilled chicken breast
Carrots
slice of cheese
green tea
Snack:
1 egg and 4 pieces of turkey bacon on whole grain bread
I’ll update it later
Finish of today:
Dinner: (had to go out to eat with family at this mexican place)
2 chicken enchiladas, without cheese
1 side dish of rice
water
Snack:
whole grain bagel with peanut butter
What do you guys think of my diet? I know it’s not perfectly clean but being a high-schooler its hard sometimes… I’m just not sure if I’m not getting enough calories, protein, etc.
[quote]BigRedDog wrote:
Finish of today:
Dinner: (had to go out to eat with family at this mexican place)
2 chicken enchiladas, without cheese
1 side dish of rice
water
Snack:
whole grain bagel with peanut butter
What do you guys think of my diet? I know it’s not perfectly clean but being a high-schooler its hard sometimes… I’m just not sure if I’m not getting enough calories, protein, etc.[/quote]
I’m no diet guru, but a person at your age can get away with an imperfect diet a lot easier than an older person. Eat more (don’t be so worried about fat, losing your abs, whatever), work out harder, take advantage of your natural increase in T (is what I’m going to assume the big guys will say).
Are you planning to run XC again? That might impact how much size you try to gain.
Yeah it seems my problem is always I don’t want to gain too much fat while trying to gain weight, but I know that’ll have to happen most likely.
Also, yeah I’m planning on running XC again, but I mostly run it just to stay in shape, not because I’m going to be a star at it. Main reason I’m doing it is because I’m trying to get into West Point and being a well-conditioned runner sure will help.
Today so Far:
Breakfast:
Oatmeal with bananas, blueberries, and whey powder in it
Fiber 1 bar
V8 juice
water
Workout: (Today was my off day but i decided to go to the gym to do some stuff)
Stretching (10 mins)
Heavy Bag Boxing (30 minutes)
Medicine ball 200 (10 minutes)
2 mile run (12 minutes)
Post workout:
Shake made of:
yogurt
milk
ice cubes
protein powder
blueberries
bananas
Lunch:
1 large grilled chicken breast cooked in olive oil
1 cup homemade salsa and whole grain tortilla chips
1 apple
1 piece of cheese
Finish of Today:
Snack after Lunch:
2 pulled pork sandwiches on whole grain rolls
Dinner:
Sesame chicken with beef fried rice (take out)
banana
Snack:
bagel with peanut butter
Today:
Breakfast:
2 bowls of whole grain cheerios
1 protein plus bar
banana
V8 juice
Workout:
Deadlift 6x5
Romanian Deadlift 6x5
Goodmornings 6x5
Seated Row 6x6
Glute-Ham raise 6x4
Chin-Ups 3x10
Post workout:
Yogurt mixed with 23g of protein and blueberries
Lunch
Grilled Chicken breast
tomato soup
Carrots
Piece of fudge
Snack:
Mexican-bean-thingy casserole
Dinner:
whole grain pasta with spaghetti sauce
whole grain bagel with peanut butter
chopped salad with carrots, cheese, and tomatoes
I’ll update later
Include the weights when you post ur workout.
Oh shit, can’t believe i forgot about that. Yeah I’ll do that from now on.
Thanks
Today: 12/23/08.
Breakfast:
Two bowls whole grain cheerios
2 eggs
banana
Pre-workout:
Protein bar
Workout: (Today was another off day but i decided to go workout to box and stuff)
Heavy bag workout: 25 minutes
jump roping: 10 minutes
Core stabilities: 10 minutes
Light bike ride: 15 minutes
Post Workout:
1 cup of yogurt mixed with protein powder and blueberries
Lunch:
-Cheese and salami placed on whole grain crackers
-apple
-peanut butter and jelly
-pulled pork sandwich
End of yesterday:
Dinner:
A whole medium pepperoni pizza
salsa with multi-grain chips
Snack:
Bagel with peanut butter
This morning so far:
2 scrambled eggs
Protein plus bar
V8 juice
2 fish oil pills
Sorry I’ve skipped a couple days… Like 20 family members have been in town so I haven’t been able to work out Christmas Eve or day…
Today:
(I’m not going to go over my diet because honestly It’ just been a lot of ham, vegetables, different types of salads, and whatnot.
Workout: (My workout was light because of a messed up shoulder I got during a game of snow football)
Warm Up:
Pushups: 50x3
Medicine ball 200
Stabilities
Regular Bench Press: 6x6: 135lbs
Close-Grip Bench Press: 5x5: 135lbs
Lat-Pulldown 6x6: 180lbs
Dumbbell shoulder Press 6x5: 90lbs
I have been continuing to consume protein shakes, bars, and other stuff over the holidays.
I’ll begin to keep a regular log starting tomorrow again
Today:
Breakfast:
Two bowls of Smart Start
Protein bar
Banana
2 fish oil pills
(I should probably be eating more calories and carbs for breakfast…?)
Workout:
Warmups: Box Jumps, Jump rope
Back Squat: 6x6: sets at 135lbs, 145, 155, 165, 175, 195
Box Squat: 5x5: sets at 155, 165, 175, 185, 205
Leg Press: 6x5: sets at 180lbs, 270, 360x3
Seated Calf Raise: 4x8, all sets at 180lbs
Tip-Toe Lunges 3x12: Holding 45lbs in each hand
Post-Workout:
Yogurt mixed with protein powder, blueberries and cereal
Lunch:
1 large bowl of whole grain pasta with pasta sauce, bread
water
Snack:
1 large chicken breast with seasoning
water
Yesterday:
Breakfast:
Two bowls oatmeal with raisins and whey powder
bagel w/ peanut butter
banana
juice
Pre-workout
Protein bar
Workout:
Heavy bag boxing (30 minutes)
Various ab workouts (20 minutes)
2 mile jog (13 minutes)
Post workout:
Yogurt mixed with fruit and whey powder
Lunch:
1 whole frozen cheese pizza
Snack:
almonds and a pear
Dinner:
2 egg sandwiches with turkey bacon on them
Snack:
bowl of cereal and a protein bar
Today:
Breakfast:
2 eggs with turkey bacon
protein bar
juice
Workout:
Deadlift 7x5 all at 135lbs
Romanian Deadlifts 6x5 all at 150lbs
Good mornings: 5x5 all at 80lbs (back was sore)
Dumbbell lat rows 6x6 (75lbs dumbbells)
Pullups 10x3 (25lbs was attached via weight belt)
Yesterday’s workout:
Warm Up:
Plyo push-up exercises
medicine ball 200
Bench Press 6x5: all sets at 150lbs
Deadlift 7x5: all sets at 175lbs
Squats 6x5: all sets at 180lbs