Is this a good plan for my first bulk?

[nusa]

Well im 14 5"11 and 183 decided to go ahead and bulk, i know 183 sounds way to big but its weird im not even that fat. anyway im trying to get stronger and faster for football but also pick up on bodybuilding after football season. heres my plan, anyyyy i repeat ANY criticism is greatly appreciated. also i would greatly appreciate some advice along the lines of bulking and working out and cutting and all that jazz. thanks

CHEST--Inclined bench press 3 sets of 12 10 8 reps increase 5 pounds every 2 weeks
Flat bench press 3 sets of 12 10 8 reps increase 5 pounds every 2 weeks
Declined bench press 3 sets of 12 10 8 reps increase 5 pounds every 2 weeks
Dumbbell flys 3 sets of 12 10 8

TRICEPS--Tricep lower 3 sets of 12 10 8 reps increase 5 every 3 weeks
Tricep dips 3 sets of 15 13 11 reps increase 3 reps every 2 weeks
Barbell tricep extensions 3 sets of 12 10 8 reps increase 5 every 3 weeks


TUESDAY:Back//Biceps-
BACK--Above head press 3 sets of 12 10 8 reps increase 5 every 3 weeks
Bent over Row 3 sets of 12 10 8 reps 5 every 3 weeks
Reverse grip row 3 sets of 12 10 8 reps 5 every 3 weeks
Deadlift 3 sets of 12 10 8 reps 5 every 2 weeks


BICEPS--Bicep curl 3 sets of 12 10 8 reps increase it 5 every 3 weeks
hammer curl 3 sets of 12 10 8 reps increase 5 every 3 weeks
standing barbell curl 3 sets of 12 10 8 reps increase 5 every 3 weeks

WEDSNDAY:OFF



THURSDAY:Legs//forarms
LEGS--45 degree angle machine 3 sets of 12 10 8 reps increase 5 every 2 weeks
weighted squats 3 sets of 25 reps increase 5 every 2 weeks
bear crawl 2 sets of 25 seconds different directions
weighted calf raises 3 sets of 15 13 11 reps increase 5 every 2 weeks
weighted lunges 3 sets of 12 10 8 steps increase 5 every 2 weeks

FORARMS--Plate pinch 3 sets of 12 10 8 reps increase 5 every 2 weeks
hammer curls 3 sets of 12 10 8 reps increase 5 every 2 weeks
standing barbell behind back curls 3 sets of 12 10 8 reps increase 5 every 4 weeks


FRIDAY: Shoulders//Traps//Abs
SHOULDERS--Arnold dumbbell press 3 sets of 12 10 8 reps increase 5 every 3 weeks
Lateral raise 3 sets of 12 10 8 reps increase 5 every 4 weeks
reverse lateral raise 3 sets of 12 10 8 reps increase 5 every 4 weeks
dumbell 1 arm shoulder press 3 sets of 12 10 8 reps increase 5 every 3 weeks
TRAPS--Dumbbell shrugs 3 sets of 12 10 8 reps increase 5 every 2 weeks
barbell shrug behind the back 3 sets of 12 10 8 reps increase 5 every 2 weeks
ABS--Vertical leg crunch 3 sets of 25 reps increase it 5 every 2 weeks
Jackknife crunch 3 sets of 20 reps increase it 5 every 2 weeks
weighted crunch 3 sets of 20 reps increase it 5 every 2 weeks


Thats the workout now heres the diet...

Breakfast- 3/4 cup of cerial/with 1/2 cup of skim milk~160 calories/ 30 carbs/ 6 protein
-Whole grain english muffin-100 calories/ 6 protein/ 23 carbs
-3 peices of sausage-160 calories/ 2 carbs/ 10 protein
-2 peices of bacon-80 calories/ 0 carbs/ 5 protein

Lunch-Turkey cheese sandwhich-400 calories/ 23 carbs/ 25 protein
1/2 cup of peanuts-320 calories/ 10 carbs/ 14 protein

Snack-1/4 cup of peanuts-160 calories/ 5 carbs/ 7 protein

After school snack-1 and 1/2 cup of cerial/with 1 cup of skim milk~320 calories/ 60 carbs/ 12 protein

Pre workout whey shake-435 calories/ 20.5 carbs/ 64 protein

WORKOUT

Post workout whey shake-435 calories/ 20.5 carbs/ 64 protein

Dinner-8 oz. of chicken cutlets with bread crumbs-440 calories/ 30 carbs/ 46 protein

Snack-1 cup of milk-80 calories/ 12 carbs/ 8 protein
1 whole grain english muffin-100 calories/ 23 carbs/ 6 protein
1/2 cup of peanuts-320 calories/ 10 carbs/ 14 protein

Total Calories-3510
Total Protein-305
Total Carbs-270

now heres the diet..thanks for reading

[nusa]

anyone? please

[nusa]

Any help would be appreciated

[RainingBlood]

Holy Sht! Are you a beginner? If you are, go onto SS. That is WAYYY to complex for a newbie. You don't need all those exercises. Stick to compounds.

[nusa]

Holy Sht! Are you a beginner? If you are, go onto SS. That is WAYYY to complex for a newbie. You don't need all those exercises. Stick to compounds.

yes i worked out yesterday for the first time and today as well. do u think its a good plan?

[matze92]

Holy Sht! Are you a beginner? If you are, go onto SS. That is WAYYY to complex for a newbie. You don't need all those exercises. Stick to compounds.

Agree. Get your squats, deadlifts, bench press and so on up before you worry about doing stuff like forearms. In terms of your diet, don't forget the fats!

[nusa]

Agree. Get your squats, deadlifts, bench press and so on up before you worry about doing stuff like forearms. In terms of your diet, don't forget the fats!

well i want to work everything so i look pretty evened out. at the moment i naturally have pretty big arms so im not workin them as much as i am everything else

[Jamie94]

well i want to work everything so i look pretty evened out. at the moment i naturally have pretty big arms so im not workin them as much as i am everything else

This routine will kill you. DO what others said and start with SS at least for a little while.

[nusa]

This routine will kill you. DO what others said and start with SS at least for a little while.

nah man i mean im sore and all but im managing. im not weak man i play football and lacrosse max bench is 190 i dont think starting strength will help me much. other than that do u have any advice?

[Jamie94]

nah man i mean im sore and all but im managing. im not weak man i play football and lacrosse max bench is 190 i dont think starting strength will help me much. other than that do u have any advice?

Well damn man if ya can hack if go for it I dunno :S I started a few months ago and didn't do SS cause I hadn't even heard of this site but tbh I wish I had to get a good base goin.

Your diet seems to not have much fat in it also.

[FknGongshow]

nah man i mean im sore and all but im managing. im not weak man i play football and lacrosse max bench is 190 i dont think starting strength will help me much. other than that do u have any advice?

What do you squat?

[nusa]

Well damn man if ya can hack if go for it I dunno :S I started a few months ago and didn't do SS cause I hadn't even heard of this site but tbh I wish I had to get a good base goin.

Your diet seems to not have much fat in it also.

Oh is this bad? do you think i should add more fats? of course not sat or trans but the other 2 long named ones which i forget the names of at the moment.

[nusa]

anyone else have advice?

[FknGongshow]

anyone else have advice?

You have gotten good advice. Ripptoes isnt just for "weak" people. Your a begginner so no matter how strong you think you are a starting strength program is going to benefit you.

[nusa]

You have gotten good advice. Ripptoes isnt just for "weak" people. Your a begginner so no matter how strong you think you are a starting strength program is going to benefit you.

did u do ripptoes?