Looking for all-around general advice

[Chronik]

Hello everyone, my name is Ryan. I am currently a 17 year old high school student who recently discovered the beauties of bodybuilding. It is much more than lifting weights, and opened a whole new door of my life leading me toward proper nutrition, getting me off some drugs, and helping me succeed in many things which I did not have the dedication to succeed in before I was introduced. I originally started bodybuilding because my friend let me try his protein shake and it was so good I decided to lift to make the shake worth it. Who knew what it would turn into.

Anyway - currently I have been lifting for about 4 months. Unforuntely, it has not been linear. The first three or so months began over the summer when I wanted to look nice in a bathing suit. I then was playing in a lacrosse tournament when I dislocated my shoulder. That set me behind about two months where my diet slipped and I was not very active. Now, I am back on track. And this is where I am hoping you all can come in:

Here is my current split:

Monday: Chest, Abs
Tuesday: Full legs
Wednesday: Back and Traps
Thursday: Shoulders and Tris
Friday: Bis, Abs, and Forearms
Saturday: Full legs
Sunday: Off

Workouts I do for each muscle include: (I try for 3 sets of 8-12 reps for each workout - with the exception of abs where I do about 30 crunches)
Chest: Flat, incline, and decline bench
Dumbell Press and dumbell flys (where you make a bench out of your body)
Abs: I can't really explain - but I do two different types of crunches
Legs: Squats, Dead Lifts, Leg Curls, Leg Extension and calf raises
Back: Lat Pulldown, Rows, Bent-over dumbell rows
Traps: Shrugs of all shapes and sizes
Shoulders: Military Press, and where you lift a dumbell straight in front of you and to the side of you - dont know what they are called
Tris: I use the lat pulldown machine and do tri pulldowns, I do dips with my feet on a chair and a plate or two on my lap, and skullcrushers with dumbells
Bis: A bunch of different curls
Forearms: THe bar with the rope that you ravel/unravel as well as little forearm curls with dumbells

That is my workout - but there is much more as you all know. I take my vitamins in the morning. I currently take:

Men's One-A-Day multivitamin (looking for a new one)
Garden of life living calcium (200mg)
Garden of life living vitamin C (180mg)
Garden of life CODmega fish oil (1095 omega-3 fatty acids//400mg EPA//600mg DHA)
Glucosamine Chondroitin (1 pill can't tell how much it is)

Before I lift (about an hour) I take creatine and Arginine with apple juice. I take about two tablespoons of creatine and 500mg of arginine.

After lifting I consume a Myloplex Deluxe protein shake.


Other daily nutrition includes:

Breakfast: 2 Eggs, and a bowl of Muscle Milk and Oats oatmeal

Lunch: Some fruit and veggies, with either turkey or grilled chicken breast with honey mustard and lettuce, with some carrots

Snack: PowerBar ProteinPlus bar (vanilla)

Shake after I workout

Usually I can't eat dinner after the shake I'm stuffed from the shake and I fall asleep.



That about sums it up. I'll be checking back often looking for some input as to what to change, some supplements to take (I'm debating ZMAs), a couple new workouts to try, and some new food to eat.

Thanks for taking the time to read all of that- and if you have any questions or comments just post or PM me. I'll respond ASAP!

Thanks Again,
Ryan

[Torrtrefireto]

Everything looks pretty good honestly. You look dedicated and on-top of things. Its great that you are stuffed when you go to bed, great. One thing it looked like you were real heavy on the protein, which is very good....But don't forget about complex carbs, they are a bulker's best friend

[Got2Bhuge]

You said you're looking for a new multivitamin? Search bodybuilding.com for "Twinlab Daily One Caps." 2 bottles of 180 capsules will give you a year supply. You take 1 capsule a day and get all the vitamins you need.

As for your workouts... I don't recommend working your legs twice a week. I hit each muscle group once per week, and I hit them HARD. I do 2 warm ups, stretch, then 12 heavy sets on each muscle group. If you're just starting out, I'd stick with 4 - 6 heavy sets and gradually work your way up. Basically, the split looks fine, just don't work your legs twice. I wouldn't recommend it. They are a large muscle group and need good rest.

I'm not sure how much you weigh, so I can't tell you how much to be eating. However, by the looks of your diet, you're not eating enough. I'd invest in some whey protein powder. Start consuming 3 shakes a day (2 scoops per shake) which will provide you with roughly 120 grams of protein. The rest of your protein should come from chicken breast, tuna, lean beef, lean pork, cottage cheese, and other good protein sources. Don't forget that fat is your friend, too. I suggest supplementing Omega-3 and Omega-6 fatty acids. Udo's Oil Blend is a great supplement for EFAs (essential fatty acids).

I feel like I can type a damn book. Send me a private message if you have any questions.

[trarebel111]

looks good to me

[Got2Bhuge]

Forgot to mention... I'd hold out on the ZMA. ZMA is a patented blend of Zinc and Magnesium Aspartate that has shown in various studies to raise levels of anabolic hormones in athletes. However, your anabolic hormones are already at levels that are beyond sufficient for muscle gains. That's the beauty of being a teen. I suggest you save your money, fuk ZMA, buy some protein powder, multivitamin, flaxseed oil, and stick to the basics.

Train like an animal - eat like an animal. That's how you grow. Supplements should only help you reach your dieting needs. ZMA won't do that.

[Chronik]

Thanks to everyone who posted so far! I forgot some things originally which lead to questions so here are the answers...

I currently weigh about 160.

In my protein shake I use chocolate milk, with some wheat germ, about two tablespoons of creatine, and a lot of peanut butter.

Anyone have ideas for when/what meals I should be having?

Also to the advice to take more fish oil - I am already taking alot (in my opinion). Check out the dosage in the original post I'm not around the bottle right now to check.

Oh - also - how should I change my split away from legs twice a week toward something you guys think would be more suitable?

Finally, I am looking to gain lean muscle, and not really interested in bulking first then cutting down. Although not the most efficient way, that is the way I want to go (got to keep the girlfriend pleased and all ). So keep that in mind...

Keep the comments coming!


-Ryan

edit: Any advice for cardio? Also I drink about 5-7 poland spring bottles a day.

[Chronik]

bump up