Critique My Diet / Workout Routine

Training Beginners
1

age: 16
height: 5’10"-5’11"
weight: 145 lbs
goal: gain lean muscle mass, but also have a good balance with gaining strength as well
diet: a high calorie clean diet

i plan on changing my routine up every 2 1/2 weeks, and start keeping track of my calorie intake

supplements: multivitamin, whey protein

i’ve been drinking whey protein 3 times a day, when i wake up, pre workout and post workout
my dads telling me its bad on my kidneys, but he could be wrong
i also plan to get a food log to keep track of what im eating, but im not sure how many calories a day to shoot for. 3500 im guessing?
im also ready to say fuck it to the protein powder and get my protein from food. it bloats me up, and makes me feel like shit for a good hour

biceps and back day

alternate dumbbell curls - 4x4,6,8,12
barbell curls - 4x8-10
hammer curls - 4x12,8,6,4
deadlifts - 4x6-8
dumbbell rows - 4x10
back hyperextensions - 4x35,30,25,20

triceps and chest day

chest warmup with a quick set of 10 reps on a pec deck machine
barbell bench press - 4x4,6,8,10
dumbbell incline press - 4x12,8,6 4
incline dumbbell flies - 4xfailure
close grip bench press - 4xfailure
standing ez bar tricep extensions - 4x10
dumbbell tricep extensions - 4x12,8,6,4

legs and shoulders day

back squats - 4x4,6,8,10
leg press - 4x12,10,8,6
calve raises - 4x10-12
military dumbbell press - 4x10
front dumbbell raises - 4x10,8,6,4
dumbbell side raises - 4x10
barbell upright row - 4x4,6,8,12

2

Wow. This isn’t a routine I’d do, but I want to thank you for keeping the post short, simple, and easy to read.

The routine looks good, as far as a bodybuilding split can (to me- I don’t like BB splits, but that’s a personal preference). You’re squatting, deadlifting, pushing and pulling in both planes, which is really all I check for in a beginner program.

I’d cut out some of the exercises though- 24 sets/workout seems a bit excessive. 16 sounds about right, especially if they’re really big exercises and hit all the main points. I’d cut out a couple repetitive exercises on each day, for example

Hammer curls (already got barbell curls) and Back extensions (already got deadlifts).

(I wouldn’t cut out any of the leg work though).

You won’t plateau in two and a half weeks. Take longer. In fact, keep the same set of exercises, and just make steady progress. Either add more weight, more reps, or more sets. If you force your body to progress, not only will you keep progressing, but your training stays fun and challenging. I highly recommend it.

I’m assuming you’ve got a log so you can compare the days workout with previous, otherwise little, unplanned progressions will be difficult to track.

Your supp list is great, because it’s so small. I’d switch the multivitamin for Flameout, because the health benefits are greater (yeah, go figure). It is more expensive though, so this could be a hard choice to make.

Generally, the starting point for bulking is bodyweight x 20 in calories. So start off around 3000kcal, and if you find you’re not gaining weight, add more.

Ask your dad where he got the information that protein harms your kidneys. This article puts a good bit of that to rest.

http://www.T-Nation.com/readArticle.do?id=461429
The Protein Conspiracy, by Cy Wilson

There ain’t nothing wrong with protein powder- if it gases you up, it’s possible you’re using a low-quality brand (although it also might have to do with you naturally not having enough enzymes to process it). My experience with this is limited. I’ve found whey helpful, because it makes it easy to make more meals. Two scoops of whey, a half cup of cream and a half cup of peanuts and I just got another meal that’s easy to transport and incredibly tasty.

That said, if it doesn’t work for you, kick it to the curb.

All in all, it looks like you’re pretty set. record what you’re doing, and make adjustments as needed.

3

I wanted to add something, but Otep locked you on completely.

I am about your height and about 15 lbs heavier, so another skinny dude. Trust me when I say that your routine will take longer than 2.5 weeks to get old. I am still on mine, just finishing my 3rd week, and I am still devastated by it. I taste vomit and see stars during/after I finish a typical session, when that stops then I know I messed up somewhere.

You will grow majorly at age 16, especially with those compound lifts. If you are just starting it may be wise, as Otep noted, to reduce your workouts from 24 sets to 12-15. Increase weight to compensate and to keep your CNS working hard.

Whey is excellent for a variety of meals as well. I like to mix it with oatmeal, water, smashed banana, crushed almonds. Nuke for 1 minute, and you get a relatively balanced meal.

4

Volume is a little high…I would focus more on good form and intensity than volume, and include some deadlifts. Other than that, I think you’re off to a great start…good luck!

5

Got the article wrong. Cy Willson’s Protein Conspiracy is a great article, but it doesn’t say anything about potential kidney damage from high protein diets.

http://www.T-Nation.com/readArticle.do?id=1654364
Here’s Lonnie Lowery’s Nutrition for Newbies. I’m pretty sure it’s in the stickies. About halfway in there it talks about the ONE study that showed that a high protein diet for people with kidney failure exacerbated their kidney problems. It also points out that there is neither anecdotal nore scientific evidence to suggest the same happens in healthy individuals.

So you can tell your father an anonymous person on the internet knows high protein diets aren’t dangerous to your kidneys. :slight_smile:

6

thanks for all the help and advice guys, i appreciate it a lot