Transformation in progress... Advice much appreciated

-NB- · 06-08-2007, 08:43 PM

Hi, I'm Nik. I'm a 15 year old highschool freshmen who is sick of being fat and weak.

My Bodybuilding journey started about 4 weeks ago when i began working out. I started off thinking i new it all. But boy was i wrong.

I saw gains for about 1 week, then they stopped. nothing.
I then learned about importance of a diet, and well built plan.

Since then for the passed 2 weeks i have found a diet, and routine. But still now gains? Why? I cant figure it out. I then posted my routine in the Workout Programs area, and got a overwellimg response of that it was overdoing it. Well, now i found a new one...

Old Routine: http://forum.bodybuilding.com/showthread.php?t=3092601

Take a look.

This is why i venture here to this fourm. I am hopeing that i can get the help and advice i need to achieve my goal; Drop the Fat, Gain the muscle.

The new routine i have found is this:

Workout A
5x5 Squat
5x5 Bench Press
3x5 Deadlift
3x5 Decline Bench
3x5 Barbell Curls

Workout C
Spot on Abs
Cardio hiit 30min

Workout B
5x5 Squat
5x5 Standing military press
5x5 Bent Rows
3x5 Lat Pulldown
3x5 Leg Extension
3x5 Leg Curls

Week 1:
Monday - Workout A
Tuesday- Workout C
Wednesday -Workout B
Thursday ? Workout C
Friday - Workout A
Saturday ? Rest/Optional Cardio
Sunday ? Workout C

Week 2:
Monday - Workout B
Tuesday- Workout C
Wednesday ? Workout A
Thursday ? Workout C
Friday - Workout B
Saturday ? Rest/Optional Cardio
Sunday ? Workout C

Repeat

What your thoughts on this one? Any tips or advice?

As for diet/supps:

Diet/Supplementation Schedule

5:30 am- 1 BCAA

CARDIO

6:00 am- Whey Protean Shake

7:00 am- Breakfast
Low Carb Day: 2 Whole Eggs, 1 Egg White, 1 Tbsp. Peanut Butter
High Carb Day: 2 Whole Eggs, 1 Cup Oatmeal, 1 Banana

7:20 am- 300mg Omega-3, 1g CLA,

10:00 am Mid Morning Snack-
Low Carb Day: Cottage Cheese, Nuts
High Carb Day: Cold-Cut sandwich

12:00 pm- Protein Bar

3:00 pm Small Snack- 300 Omega-3, 1g CLA, Animal Pack
Tuna, Nuts, Cold-Cuts

5:30 pm Preworkout- 20 g Whey Protein Shake

WORKOUT

7:15 pm Postworkout- 20 g Whey Protein, 20 g Casein Protein
Low Carb: 1 slice White bread, 1 Tbsp. Jelly
High Carb: 3 slices White bread, 2 Tbsp. Jelly

9:00 pm Dinner
8 oz. Chicken Breast, Steak, or Fish

10:30 pm Bedtime- 300mg Omega-3, 1g CLA, 1 BCAA, 20 g Casein Blend

What are your thoughts?? Please let me know.

-Just another guy tryin to make it.

TeenGettingBig · 06-08-2007, 09:06 PM

I would say i would avoid dead lifts and squat on the same day, you want to get the most out of both of these, which i would recommend doing them on different days.

fog15 · 06-08-2007, 09:40 PM

I honestly dont know how that first plan is *over doing it*

HardcoreVlad · 06-08-2007, 09:40 PM

Hey, relax, you're talking in weeks , when you should be talking in months, gaining muscle is a long and steady process, don't go to sleep at night thinking that you're going to wake up in the morning looking like hulk

just saying, without patience, you will get nowhere

I suggest you check your gains every one or two months, and remember, always set short-term goals to help keep you motivated and to know when your body needs a change

good luck

chris2489 · 06-08-2007, 09:43 PM

Keep it simple. This routine is simple and very effective.

Sets listed are not counting warmups. Warmup till you feel ready. Train to failure, except for squats and deadlifts, for those stop just short of failure.

Workout A
Squats 2 sets of 8-12 reps
Standing calve raise 2 sets of 8-12 reps
Chin-ups 2 sets of 6-10 reps
Dips 2 sets of 6-10 reps
DB shoulder press 1 set of 6-10 reps
BB or DB curl 1 set of 6-10 reps.

Workout B- Same as workout A except replace squats with deadlifts and only do 6-10 reps for deads. Before going to workout B make sure you are completley recovered from workout A. Increase weight or reps each workout.