obl9
01-19-2009, 10:47 AM
I'm not sure if this is the right forum for this thread but here it is...
Introduction: I'm a 5'6 138-140lbs (weight fluctuates) 17 year old boy. On another board everyone kept telling me to do Ripptoe's Starting Strength Program, but I'm not looking to become a body builder or bulk in that sense. Yes, I'd like to gain weight, but not bulk necessarily. I'm more concerned with gaining strength and to get cut. I'm going to capitalize this next statement for emphasis, I AM NOT LOOKING TO CHANGE THE SUPPLEMENT I TOOK, WHEY IS FINE FOR ME.
Goals: As everyone else is, I'm looking to bulk, to get "cut" if you will. I'm trying to gain lean muscle to get up to around 150lbs by late February, and obviously continue to grow after that. My primary concern however is to gain strength and muscle definition however, so even if I stay the same weight but gain muscle and strength, that would be alright. I started off in Mid-November at 134lbs so I've seen pretty solid progress to say the least, especially for someone with as small a frame as I have so I'm pleased thus far, and perhaps my main problem is that I've grown too impatient. I guess I feel like I've made such great progress in the beginning (which I understand when the most gains occur, that I should be consistently making gains similar to that and I'm not feeling like it. I feel like I've almost hit a plateau, but maybe I'm using that term too loosely and maybe I'm overreacting. I don't know, that's why I'm hear, because I'm somewhat of a beginner. I just want to continue to see gains.
Routine:
I try to stay with a solid 3 exercises per body part, with 4 sets of 12 reps, 10 reps, 8 reps, 8 reps (sometimes 6).
Day 1 Chest and Tri?s
? Dumbbell Flat Bench
? Dumbbell Incline Bench
? Dumbbell Fly?s
? Pushups
? Cable Pushdowns
? Cable Kickbacks
? Dumbbell Tricep Extension
Day 2 Back and Bi?s
? Pull Ups
? Dumbbell Curls
? Flat Bar Cable Curls
? Lever Preacher Curls
? Wide Grip Pull Downs
? Wide Grip Seated Rows
? Back Raises
? Pushups
Day 3 Shoulders and Abs
? Dumbbell Arnolds
? Dumbbell Front Raises
? Cable Lateral Cross Raises
? Leg Raises
? Twisting Crunches
? Side Crunches with Weight
Day 4 Legs
? 15 Minute Bike Ride
? Squats
? Leg Press
? Calf Press
? Leg Extensions
Day 5 Chest and Tri?s
? Dumbbell Flat Bench
? Dumbbell Incline/Decline Bench
? Cable Fly?s
? Cable Under?s
? Pushups
? Cable Pushdowns
? Cable Backwards Pulldowns
? Barbell Skull Crushers
Day 6 Back and Bi?s
? Pullups
? Dumbbell Curl
? Barbell Curls
? Barbell Preacher Curls
? Close Grip Pulldowns
? Close Grip Seated Rows
? Deadlifts
Day 7 Shoulders and Abs
? Dumbbell and Machine Military Press
? Dumbbell Side Raises
? Bus Drivers w/ weight
? Shrugs
? Leg Raises
? Twisting Crunches
? Side Crunches with Weight
Day 8 Legs
? 15 Minute Bike Ride
? Squats
? Leg Press
? Calf Press
? Leg Extensions
I?ll throw in rest days every now and then too. I treat my legs day as a rest day (from my upper body) for the most part, but in general I?ll never go 6 consecutive days.
Eating: Everyone says they eat like crazy and I'd like to think I eat a lot, but I'll leave that up to you guys to judge, I don't track calories or protein or anything and I get that I probably should but whatever. I once read on here that it's good to eat 6 small meals a day rather than 3 and to eat every 3 hours so this is my schedule.
- Breakfast: With two working parents, my own inability to cook based on talent and time, and having to leave for school at 7:20 I eat a small breakfast, a bowl of cereal with skim milk and a glass of orange juice with which I take a regular, over the counter, multi-vitamin. To my own discredit it is generally a sugary cereal like Fruit Loops or Fruity Kix haha.
- Lunch: I'll have a big sandwich with plenty of meat on it and a water. Very occasionally I'll go to Burger King or get 2 chicken slices of pizza but mostly a sandwich. Sometimes I will have chips with the sandwich but not often.
- After school: I'll have a peanut butter sandwich and 2 granola bars.
- Post workout: Directly after my workout I will have a standard shake. Two scoops of (28g of protein a scoop) Whey Isolate 28 Protein with one and a half cups of skim milk.
- Dinner: Usually my biggest meal. Sometimes it's just a lazy meal of soup and crackers or something, but I try to often have meat of a big serving of past and bread, something like that...fish and rice too. I'll always eat some fruit minutes after dinner too. Generally a whole grapefruit or orange or something.
- After: Usually at 9:00, two hours before I will go to bed and about 4 hours after my workout, I'll have another shake. 1 scoop of the protein, 1 banana, 3 scoops of low fat vanilla ice cream, 1 cup of skim milk.
- I drink water the entire day, I usually drink about 2-3 full bottles a day.
Questions:
1) Diet-wise, breakfast seems to be my biggest concern. I know it's wrong, but I don't think the amount is going to change. The only thing I can ask is if you guys have any suggestions for a better cereal to eat that still taste good. How's the rest of my diet?
2) I always read you guys telling people that there routine has too much volume as in they're doing to many exercises. Is that the case with me? I mean I personally don't feel it is, but you guys know more so let me know. If so how can I change that and what are the reasons that the amount of volume my routine has is negatively affecting me.
3) Burn sets. What's the deal with them? I always try and do a burn set four a 4th exercise just to close out the body part. Good/bad? Any suggestions as to good burn exercises to do for each body part? How many reps should I aim for? What's the point? Just give me the low down on the burn set.
4) Should I start to change my routine and get more variety? If not now, when. How long can I ride this out successfully?
5) Are there any alternative exercises I should be doing, any crucial things I'm missing? Like I feel I'm not doing good enough bi exercises for example.
Sorry for the long read, I know how much time you guys put into answering this things and I greatly appreciate it, so a very big thank you in advance!
Introduction: I'm a 5'6 138-140lbs (weight fluctuates) 17 year old boy. On another board everyone kept telling me to do Ripptoe's Starting Strength Program, but I'm not looking to become a body builder or bulk in that sense. Yes, I'd like to gain weight, but not bulk necessarily. I'm more concerned with gaining strength and to get cut. I'm going to capitalize this next statement for emphasis, I AM NOT LOOKING TO CHANGE THE SUPPLEMENT I TOOK, WHEY IS FINE FOR ME.
Goals: As everyone else is, I'm looking to bulk, to get "cut" if you will. I'm trying to gain lean muscle to get up to around 150lbs by late February, and obviously continue to grow after that. My primary concern however is to gain strength and muscle definition however, so even if I stay the same weight but gain muscle and strength, that would be alright. I started off in Mid-November at 134lbs so I've seen pretty solid progress to say the least, especially for someone with as small a frame as I have so I'm pleased thus far, and perhaps my main problem is that I've grown too impatient. I guess I feel like I've made such great progress in the beginning (which I understand when the most gains occur, that I should be consistently making gains similar to that and I'm not feeling like it. I feel like I've almost hit a plateau, but maybe I'm using that term too loosely and maybe I'm overreacting. I don't know, that's why I'm hear, because I'm somewhat of a beginner. I just want to continue to see gains.
Routine:
I try to stay with a solid 3 exercises per body part, with 4 sets of 12 reps, 10 reps, 8 reps, 8 reps (sometimes 6).
Day 1 Chest and Tri?s
? Dumbbell Flat Bench
? Dumbbell Incline Bench
? Dumbbell Fly?s
? Pushups
? Cable Pushdowns
? Cable Kickbacks
? Dumbbell Tricep Extension
Day 2 Back and Bi?s
? Pull Ups
? Dumbbell Curls
? Flat Bar Cable Curls
? Lever Preacher Curls
? Wide Grip Pull Downs
? Wide Grip Seated Rows
? Back Raises
? Pushups
Day 3 Shoulders and Abs
? Dumbbell Arnolds
? Dumbbell Front Raises
? Cable Lateral Cross Raises
? Leg Raises
? Twisting Crunches
? Side Crunches with Weight
Day 4 Legs
? 15 Minute Bike Ride
? Squats
? Leg Press
? Calf Press
? Leg Extensions
Day 5 Chest and Tri?s
? Dumbbell Flat Bench
? Dumbbell Incline/Decline Bench
? Cable Fly?s
? Cable Under?s
? Pushups
? Cable Pushdowns
? Cable Backwards Pulldowns
? Barbell Skull Crushers
Day 6 Back and Bi?s
? Pullups
? Dumbbell Curl
? Barbell Curls
? Barbell Preacher Curls
? Close Grip Pulldowns
? Close Grip Seated Rows
? Deadlifts
Day 7 Shoulders and Abs
? Dumbbell and Machine Military Press
? Dumbbell Side Raises
? Bus Drivers w/ weight
? Shrugs
? Leg Raises
? Twisting Crunches
? Side Crunches with Weight
Day 8 Legs
? 15 Minute Bike Ride
? Squats
? Leg Press
? Calf Press
? Leg Extensions
I?ll throw in rest days every now and then too. I treat my legs day as a rest day (from my upper body) for the most part, but in general I?ll never go 6 consecutive days.
Eating: Everyone says they eat like crazy and I'd like to think I eat a lot, but I'll leave that up to you guys to judge, I don't track calories or protein or anything and I get that I probably should but whatever. I once read on here that it's good to eat 6 small meals a day rather than 3 and to eat every 3 hours so this is my schedule.
- Breakfast: With two working parents, my own inability to cook based on talent and time, and having to leave for school at 7:20 I eat a small breakfast, a bowl of cereal with skim milk and a glass of orange juice with which I take a regular, over the counter, multi-vitamin. To my own discredit it is generally a sugary cereal like Fruit Loops or Fruity Kix haha.
- Lunch: I'll have a big sandwich with plenty of meat on it and a water. Very occasionally I'll go to Burger King or get 2 chicken slices of pizza but mostly a sandwich. Sometimes I will have chips with the sandwich but not often.
- After school: I'll have a peanut butter sandwich and 2 granola bars.
- Post workout: Directly after my workout I will have a standard shake. Two scoops of (28g of protein a scoop) Whey Isolate 28 Protein with one and a half cups of skim milk.
- Dinner: Usually my biggest meal. Sometimes it's just a lazy meal of soup and crackers or something, but I try to often have meat of a big serving of past and bread, something like that...fish and rice too. I'll always eat some fruit minutes after dinner too. Generally a whole grapefruit or orange or something.
- After: Usually at 9:00, two hours before I will go to bed and about 4 hours after my workout, I'll have another shake. 1 scoop of the protein, 1 banana, 3 scoops of low fat vanilla ice cream, 1 cup of skim milk.
- I drink water the entire day, I usually drink about 2-3 full bottles a day.
Questions:
1) Diet-wise, breakfast seems to be my biggest concern. I know it's wrong, but I don't think the amount is going to change. The only thing I can ask is if you guys have any suggestions for a better cereal to eat that still taste good. How's the rest of my diet?
2) I always read you guys telling people that there routine has too much volume as in they're doing to many exercises. Is that the case with me? I mean I personally don't feel it is, but you guys know more so let me know. If so how can I change that and what are the reasons that the amount of volume my routine has is negatively affecting me.
3) Burn sets. What's the deal with them? I always try and do a burn set four a 4th exercise just to close out the body part. Good/bad? Any suggestions as to good burn exercises to do for each body part? How many reps should I aim for? What's the point? Just give me the low down on the burn set.
4) Should I start to change my routine and get more variety? If not now, when. How long can I ride this out successfully?
5) Are there any alternative exercises I should be doing, any crucial things I'm missing? Like I feel I'm not doing good enough bi exercises for example.
Sorry for the long read, I know how much time you guys put into answering this things and I greatly appreciate it, so a very big thank you in advance!