Um really? What kind of work load are you taking in school heck how long is your school day? My son was taking advanced college prep classes and was Valedictorian of his class along with being in two sports a year. Which took up more than the 5 hours a week you say you put in the gym week… So excuse me if I come off a little cynical. Either maybe your actual under some time restraint or have really bad time management skills.
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for a beginner yes you can gain strength, actually as a beginner you can gain strength doing anything like calisthenics…but eventually you will plateau hard and for an advanced lifter its not possible, prove me wrong show me scientific proof that a 3-4 year experienced lifter is able to gain strength while on a calorie deficit.
I’m doing it right now as I approach my 3rd year of continuous barbell training. The details are recorded in my log, if you care to examine them. Many other lifters have achieved and even surpassed this feat.
How is any of that relevant to the thread topic of an untrained teenager and his questions about this process?
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Really? Thibaudeau has done it. He’s spoken about it several times. I’ve done it. several figure competitors I know have done it/are doing it in prep.
It’s not that complicated. “Getting stronger” =/= running Smolov and smashing a squat PR by 60 lb. If you run a diet and you end up at the end of the diet squatting just a little more than you did at the start, you’re still stronger. It’s a foregone conclusion you’re not going to be making massive or quick PR gains in strength on a diet. If your diet isn’t extremely restricted it can be done. It’s more of an issue with contest prep and very fast diets…or for bad training design and bad nutrient timing.
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I hit this lift while losing fat
It was a lifetime PR.
I do not agree with your conclusions.
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several of us, myself included, have done it
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Two words Neurological adaptation,
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About 10 lbs and about 2% bodyfat down from March, when I squatted 517 for one in a monolift. Hit 517 for two walked out yesterday. Pretty sure that qualifies as stronger.
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Making gains via your diet is all about calories. It doesn’t matter what foods you eat, but how much. Thus your parents cooking for you shouldn’t be a problem.
Unless they give you gigantic portions when your trying to cut.
…In which case just don’t eat all of it.
you sure about that, cowboy?
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This split type of routine is 1 of MANY…
If you want the results you’re going after, that might mean you may have to adjust what you’re used to doing.
Why not do a M, W, F split Push/Pull/Legs routine?? This can be equally effective, if not more and you can have plenty of time to do a sport or something active outside of school.
And like the others suggested, clean up your eating outside of what your parents make… A protein source with some greens each meal is a good start for some fat loss, controlling portion size, drinking water above all else, ditching sugary foods/drinks and avoiding fried or greasy foods…
At 16 years old, you should be very active taking advantage of your testosterone and energy levels. You can make significant gains while shedding fat even if you’re eating around maintenance if you eat clean enough and are lifting heavy enough or progressing…
Don’t just stuff your face with any type of food or over eat at each meal.
Not sure why you ask for advice if you seem so reluctant to change and resistant to the suggestions…
The routine you are currently doing can be changed very easily to make more time and the fact that you hold on to it for dear life is strange… Do you plan on doing this 5 day split forever? Eventually it will have to change…
Hey @goodguyneven, here are my 2 cents:
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You can’t outwork a bad diet, so:
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As everyone said, just avoid processed / sugary / junk food. Try and avoid eating too much carbs in the evening. At 16 your metabolism will take care of the rest.
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Cut down gym time to three times a week.
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In the gym, do compound full-body workout routines with free weights for strength, and finish with either a plyometric or isometric exercise, for example:
Military Press: 5x5
Squats: 4x5
Pull-ups or Bent Rows: 4x5
Lunges: 4x5 (for each leg)
Plank; 4x45sec or as long as you can hold it.
Split-type workouts are for definition and fortification of separate muscle groups. by the sound of it you do not need that just yet. You should do splits after you have lost some more weight and gained more strength.
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Take up a combat sport. You do not need to participate in sparring, if you don’t want to, just go for the conditioning 2 to 3 times a week (on the days you are not in the gym). My sport of choice for this kind of thing is muay thai. If you do sparring - even better.
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Go all out in every workout. Try and set personal records.
Good luck! Let us know how you are getting along.
- George,
Workout Reviews