New here, what do you think?

[George5356]

Hi, I am new one the site but have been lifting for about 3 months now and have gained 6 pounds whilst finding my feet. Now I have it all planned out, I was wondering what any of the more experienced forum members opinions are. So here it is:

Nutrition:
I aim for 2000 cals per day (trying to gain about half pound per week), I don't work out all macros but I aim and get about 80g protein per day, and I try to avoid high-GIs and sugars.

Supplement:
I use a whey and casein blend twice a day, and cod liver oil and a berocca as a multivitamin.

Gym:

Monday- Chest
Incline db press
db flyes
db press
cable cross
cable flyes
tricep pushdown
tricep extensions

Tuesday - Abs
5 x round of hanging leg raises, jackknife crunches, leg raises, bc crunch and the plank where you bring knees to elbows

Wednesday - back
Pull ups
Lat pull downs
row resistance machine
cable rows
one arm db row
barbell curl
incline db curl
spider curl
hammer curl

Thurs - abs

Friday - shoulders
db shoulder press
lat raise
front raise
upright db row
db shrug
reverse pec deck


Atm i feel i get more out of chest and shoulders day than back (increased soreness etc.) but I am not sure how to remedy this. Also, I dont currently work legs ( I understand this is a big no no but I don't have time for them at the gym, I can do some stuff sat and sun at home, i have a chin up bar, an ez bar and two dumbbells at home, but I do some cycling and other sports with leg work).

Many thanks for help

[koweanguy]

Where are your leg workout O.o

and 80g protein is pretty low..

[George5356]

Where are your leg workout O.o

and 80g protein is pretty low..

Thanks for the reply, maybe I need to increase it! And where shall I put my legs !?

[SGMickey]

Would follow a program to start it off, solid workouts and all but its better you get in legs for sure, and i dont know your schedule and whats best for you. But as far as a 3 day program goes, you should check out the programs. LEGS HELP UR BENCH MATE

[George5356]

Would follow a program to start it off, solid workouts and all but its better you get in legs for sure, and i dont know your schedule and whats best for you. But as far as a 3 day program goes, you should check out the programs. LEGS HELP UR BENCH MATE

Cheers for the help mate. do you think i could do legs at home with two dumbbells and an ez bar or does it have to be done at gym?

[George5356]

If anyone could advise how to work legs with an ez bar and dbs would be appreciated

[Psuedonym]

Try to double your calorie intake and start starting strength, dont forget to read the stickies.

[George5356]

Try to double your calorie intake and start starting strength, dont forget to read the stickies.

Thanks, but whats starting strength, and double xD! I'd get fat! I will read the stickies

[Achieving]

Thanks, but whats starting strength, and double xD! I'd get fat! I will read the stickies

You should aim to gain AT LEAST a pound a week, especially as a 15 year old whose interested in bodybuilding(?). As Pseudonym said, start a beginner program. Look through Babylover's Starting Strength, (Rippetoe's) Starting Strength, and ICF 5x5 and pick which one you like best. Stick to that program. And eat. You'll get stronger and bigger, quickly. Much quicker than with what you're doing.

[ErikTheElectric]

Stopped reading at 2,000 calories a day.



I strongly urge you to read the stickies, START EATING, and get yourself on a beginners routine.

[George5356]

Stopped reading at 2,000 calories a day.



I strongly urge you to read the stickies, START EATING, and get yourself on a beginners routine.

Thanks mate, read the stickies, so like 2500 cals and ICF 5x5 is what imma try 1 lb a week aim. Adequate?

[jsk16]

Thanks mate, read the stickies, so like 2500 cals and ICF 5x5 is what imma try 1 lb a week aim. Adequate?

perfect.

[BJP2k14]

You'd be the stereotyped guy at the gym with no leg mass with that split lol.
5x5 or IFC 5x5 would be good for you.

[Alex8696]

Protein looks a little low to me. Aim for 1g per pound of body weight.

[ErikTheElectric]

Thanks mate, read the stickies, so like 2500 cals and ICF 5x5 is what imma try 1 lb a week aim. Adequate?

Yes, but at your age and stats.. you'll likely need more.

[George5356]

Cheers guys I will go see food on the protein

[ErikTheElectric]

Cheers guys I will go see food on the protein

[EGN123]

How can you only be getting 80g protein when you take two shakes a day?