Please Give Me Some Helpful Hints.

Bigger Stronger Leaner Beginners
1

Hey everyone I’m pretty new here as far as posting goes so I’m going to just post my info and beg for criticism.

Background Info: I used to be the fat kid that got made fun of but now no one really makes fun of me any more except jokingly. I got into “weightlifting” when I was 14 doing pretty much just bench press, curls, some shoulder stuff very minimal, but that was it then I got serious about losing weight and here I am now.

Height: 6’
Weight: 192lbs, I dropped to about 175lbs from 235lbs but I realized I was really small then I decided to finally eat and I have gained 17lbs in about a month and a half and I look WAY better than I did at 175lbs, I don’t have access to a digital camera as of now though so no pics for now.

BF%: Well thats kind of tough to tell, I never had it tested but when I suck my chest out you can see muscle on my stomach from the side and from the front you can see the outcrop of muscle but no individual abs.

Goals: To be BIG and MUSCULAR as hell with about 12% bf.

TRAINING IS BELOW

Monday, I did this today so I will post what I lifted today.

Deads 10x3, 275lbs
BB Bench 5x5, 240lbs I have been benching since I was 14 and I’m 18 now so that is why the bench is so high but I have only been deadlifting for about 3 months.
DB Rows 4x6, 100lbs
Lockouts 3x12, 245lbs
Chins 4x6, BW+25lbs

Tuesday

Sprints 15 mins

Wednesday

Squats 10x3
Dips 5x5
Pull Ups 4x6
Military Press 3x12
Inverted Row 3x12

Thursday

Sprints 15 mins

Friday

Front Squat 10x3
Incline BB Bench 4x6
T-Bar Rows 5x5
Weighted Tigerbend pushups 3x12
DB Preacher curls 4x6

Saturday

Sprints

Sunday

OFF

DIET

Meal 1: High fiber/protein cereal in skim milk and bannana
Meal 2: Half chicken sandwich on 100% wholewheat bread and apple.
Meal 3: Half chicken sandwich on 100% wholewheat bread.
Meal 4: Chicken sandwich on 100% wholewheat bread.
Meal 5: Half chicken sandwich on 100% wholewheat bread.
Meal 6: Spoon of peanut butter…not really a meal but whatever
Meal 7: Another spoon of peanut butter…
Meal 8: Whatever my mom is cooking for dinner, I usually dodge the carbs, bread, pasta, and go for the meats and veggies.

SUPPS

100% whey
Creatine Monohydrate
Multivitamin
Glutamine
Omega Fats with fish oil

I will appreciate any tips.

2

So I guess I’m doing it right then?

3

How old are you?

What is your daily calorie value?

I have to questions the 10x3 for your goals, but it looks like a solid total body routine going. Diet doesn’t look half bad, might be a little light on calories though, especially with the sprints.

What are you immediate goals, goals for the next month or two?

The big thing will be consistency, and adapting it to how yoru body responds.

4

Well I’m going on vacation June 5th so I would like to be better looking than I am now.

Long term goals, well I’m looking to major in Kinesiology and minor in Nutrition because I really got into that after reading everything I saw pretty much so I want to stand out for that.

Calories: 3000 a day +/- 100 depending what my mom is cooking and how bad my workout killed me.

I’m 18 years old, almost done with high school, graduating June 3.

5

[quote]APLASTICSPOON wrote:
Well I’m going on vacation June 5th so I would like to be better looking than I am now.

Long term goals, well I’m looking to major in Kinesiology and minor in Nutrition because I really got into that after reading everything I saw pretty much so I want to stand out for that.

Calories: 3000 a day +/- 100 depending what my mom is cooking and how bad my workout killed me.

I’m 18 years old, almost done with high school, graduating June 3.[/quote]

Congrats on graduation!

  1. You need to eat more. I weighed about the same as you (before I had mono) and I was at least 4000 a day. And I gained about 1.5 lb/week, which is about right. UP THOSE CALORIES TO GET HUGE.

  2. EAT YOUR DAMN VEGGIES. You’re 18, you need natural vitamins and minerals and fiber. You have maybe 1 serving of veggies from mom’s dinner listed, you need 5+ more, including fruit in the morning.

  3. Eat even more.

That should be enough for you to go with for now.

6

I’m about to have some carrots with peanut butter :slight_smile:

7

Eat the chicken but throw the bread away. Replace it with fruits and veggies.

TNT

8

Your diet looks pretty good, your training looks pretty good.

Are you trying to lean down or bulk up? And are you making progress along those lines?

You seem to have a decent idea of what you’re doing. You can probably answer your own questions by taking weekly measurements (tape measure your circumference around your belly button/hop on a scale once a week).

Oh… June 5th is like, 4 weeks away. You’re not going to do anything that’ll make a drastic improvement in that time frame.

9

I’m trying to bulk up and yeah I’m making progress, 17lbs in a month and a half.