Workout Routine and Diet

[laxPro521]

Hey guys I'm 16 years old and I"ve been lifting for about 3 years but I've been really bummed out..I always end up losing my strength/gains i get so pissed off and disappointed..its really depressing.. any way i got back into bodybuilding a week ago after a week off..here's my program..i hope to build some strength and base i already have a good base but i just wana get stronger and leaner..tell me what u all think please! thanx

Monday: Chest/Shoulders/Triceps
BB Bench Press 6 Sets, 2 are warmup sets, 1 is medium, the other 3 are heavy sets aka 8 reps each
DB Press: 3 sets x 8
BB Skullcrushers: 3 sets x 8

Tuesday: 20 minutes of HIT

Wednesday: Back/Biceps/Forearms
Close grip pull ups (Palms facing towards me) 3 sets as many as i can do
Wide grip BB curls 3 sets x8
BB Wrist Curls 2 sets x8
BB Reverse Wrist Curls 2 sets x8

Thursday: 20 minutes of HIT

Friday: Legs/Abs
BB Squats 6 sets, 2 warm up, 1 medium, 3 heavy for 8 reps each
Leg Extensions 3 x8
Deadlifts 3 x8
Calf Raises 3 x8

[laxPro521]

Meal 1:
1 cup shredded wheat in 12 oz. skim milk
1 cup OJ
1 medium banana
1 cup water w/multivitamin

Meal 2:
Turkey or PB Sandwichi on 2 slices whole wheat bread
8 oz. skim milk
1 small apple

Meal 3:
PB Sandwich on 2 slices of whole wheat bread
8 oz. skim milk
1 cup almonds

Meal 4:
1 cup cooked pasta
3 tbsp of tomato sauce
10 oz skim milk

Meal 5:
Chicken Salad
8 oz skim milk

Meal 6:
1 cup fat free corn flakes w/8 oz. skim milk

[laxPro521]

Age:16
Height:5'4
Supps: none

[Peaked_18]

Hey guys I'm 16 years old and I"ve been lifting for about 3 years but I've been really bummed out..I always end up losing my strength/gains i get so pissed off and disappointed..its really depressing.. any way i got back into bodybuilding a week ago after a week off..here's my program..i hope to build some strength and base i already have a good base but i just wana get stronger and leaner..tell me what u all think please! thanx

Monday: Chest/Shoulders/Triceps
BB Bench Press 6 Sets, 2 are warmup sets, 1 is medium, the other 3 are heavy sets aka 8 reps each
DB Press: 3 sets x 8 -DO SOME INCLINE PRESSES
BB Skullcrushers: 3 sets x 8 -NEED MORE TRICEP MOVEMENTS

Tuesday: 20 minutes of HIT -HIIT YOU MEAN

Wednesday: Back/Biceps/Forearms
Close grip pull ups (Palms facing towards me) 3 sets as many as i can do -ALSO NEED TO ADD SOME DEADLIFTS
Wide grip BB curls 3 sets x8 -NEED SOME MORE BICEP MOVEMENTS
BB Wrist Curls 2 sets x8 -OK
BB Reverse Wrist Curls 2 sets x8 -OK

Thursday: 20 minutes of HIT -AGAIN HIIT

Friday: Legs/Abs
BB Squats 6 sets, 2 warm up, 1 medium, 3 heavy for 8 reps each -GOOD, IF IT DOESN'T WORKS YOUR HAMMIES, THEN DO SOME LYING LEG CURLS
Leg Extensions 3 x8 -WANT TO GO LIGHT UP TO 20-25 REPS
Deadlifts 3 x8 -THIS SHOULD BE FOR BACK
Calf Raises 3 x8 -ADD ANOTHER SET

ANSWERS IN CAPS

Meal 1:
1 cup shredded wheat in 12 oz. skim milk
1 cup OJ
1 medium banana
1 cup water w/multivitamin
LOOKS GOOD

Meal 2:
Turkey or PB Sandwichi on 2 slices whole wheat bread
8 oz. skim milk
1 small apple
GOOD

Meal 3:
PB Sandwich on 2 slices of whole wheat bread
8 oz. skim milk
1 cup almonds
WANT TO ADD MEAT HERE.

Meal 4:
1 cup cooked pasta
3 tbsp of tomato sauce
10 oz skim milk
ADD SOME OLIVE OIL TO THE PASTA FOR SOME OILS.

Meal 5:
Chicken Salad
8 oz skim milk
MAKE SURE CHICKEN IS SKINLESS, LIMIT DRESSING IF ANY.

Meal 6:
1 cup fat free corn flakes w/8 oz. skim milk

IF THIS IS THE LAST MEAL BEFORE BED, GO WITH COTTAGE CHEESE OR SOME CASIEN PROTEIN IF POSSIBLE, BUT OK TO STILL USE CEREAL.[/quote]

You are losing your muscle gains from not getting enough protein. What's your weight?
Get about 1g of protein per pound of bodyweight, if not more.

Diet isn't bad, training needs some help.