starting again after broken foot...

**saitham** · 12-23-2007, 10:02 AM

I'll start of with my vitals:
age:16
height:6'7" (200cm)
weight:192 lbs (87 kg)
Body fat %: 14.5%

So i started training in July, and my coach had put me on a full body workout. I managed to gain some weight (11lbs, 5kg: from 183lbs, 83kg to 194lbs, 88kg) and get my body fat% to around 12%. But in October i broke my foot. Now i can start training again, but as you can see above, i gained some fat and i will probably have lost some muscles to.
Now, when i started training i wanted to loose some fat first, but my coach said to me that i had to build muscles first, that i could loose fat afterwards.
Now I can start training again, but what should I do? At the time i broke my foot, I wanted to go to a split-routine.
Should I go back to my old routine first? Or can I go to a split routine now, if so, which ones do you suggest? And does it matter that i'm tall? And should i try to loose fat first by doing cardio?

I know i've got a lot of questions, but i've only heard my coaches opinion and i want to hear others to

I'll include some pics soon

Thanks to everybody who can help me

**Replica** · 12-23-2007, 10:13 AM

Get some pics and post your previous routine along with lifts. 6' 7" at 192lbs probably looks thin. I'd gain some muscle and cut fat later, probably near spring for summer. It's winter, don't worry about fat.

**saitham** · 12-25-2007, 05:23 AM

Ok so here are some pics of me...
I'll try to post my routine later because i don't know all the names of the exercices so i'll look them up now

**Roger999** · 12-25-2007, 05:47 AM

Originally Posted by saitham

Ok so here are some pics of me...
I'll try to post my routine later because i don't know all the names of the exercices so i'll look them up now

You look skinny fat, bulk mate, read all the stickies around here.

**saitham** · 12-25-2007, 07:04 AM

Ok so here is my routine:

7 exercises:
1)Chin-Up
2)Smith Machine Overhead Shoulder Press
3)Push-Ups With Feet Elevated
4)Dumbbell Squat
5)this one I can't find the name of: I put the Smith machine low, i go hang under the bar and stretch my body, then i pull myself up with a close grip (I hope my description makes sense

)
6)Dumbbell Bench Press
7)Pull-ups but with close grip
And then abs, but i don't really have a specific routine for them...

I think it is like this, but i leave my papers at the gym so the order of the exercises can be a bit different

**saitham** · 12-25-2007, 10:49 AM

ow yeah...
I do 3 sets of 10 reps for each exercise with 1-2mins rest.

**saitham** · 12-26-2007, 12:53 AM

Did my routine for the first time complete after my accident on Monday

Damn it feels good to be back

**saitham** · 12-26-2007, 04:12 AM

Anyone comment?

**saitham** · 12-26-2007, 06:55 AM

Originally Posted by Roger999

You look skinny fat, bulk mate, read all the stickies around here.

What exactly does bulk mean? Does it mean i can eat all i want and go for a certain amount of calories or does it mean i need to eat a lot but look at the composition of the food? (i mean protein/fat/carbs/...)

**dogster126** · 12-26-2007, 07:09 AM

eat all you can .
say 3-4k calories ?
but clean bulk , don't dirty bulk
clean bulk = good food , healthy food
dirty bulk = macs / burger king
you can have cheat meals occasionally

**saitham** · 12-26-2007, 07:14 AM

Originally Posted by dogster126

eat all you can .
say 3-4k calories ?
but clean bulk , don't dirty bulk
clean bulk = good food , healthy food
dirty bulk = macs / burger king
you can have cheat meals occasionally

ok thx...

**saitham** · 12-26-2007, 07:15 AM

And what about my routine? Should i continue with my full body routine for a while or switch to a split routine?

**dogster126** · 12-26-2007, 07:17 AM

Originally Posted by saitham

And what about my routine? Should i continue with my full body routine for a while or switch to a split routine?

well i think you should start on rippetoe's cause you prolly lost some of your strength from that rest .
Hmm .. i think you should go light on the injured part .
read this up http://www.bodybuilding.com/fun/ian1new.htm
http://www.teenbodybuilding.com/pope2.htm

**saitham** · 12-26-2007, 07:41 AM

Originally Posted by dogster126

well i think you should start on rippetoe's cause you prolly lost some of your strength from that rest .
Hmm .. i think you should go light on the injured part .
read this up http://www.bodybuilding.com/fun/ian1new.htm
http://www.teenbodybuilding.com/pope2.htm

ok thx... but my foot has recovered completely, no permanent damage whatsoever, and i'm allowed to train as hard as i want...
And on Monday, i did my full body routine and, don't ask me how it's possible, for most exercises i could still take the same weight!

**dogster126** · 12-26-2007, 07:46 AM

Originally Posted by saitham

ok thx... but my foot has recovered completely, no permanent damage whatsoever, and i'm allowed to train as hard as i want...
And on Monday, i did my full body routine and, don't ask me how it's possible, for most exercises i could still take the same weight!

if that's the case then you should continue with your full body routine .

**saitham** · 12-26-2007, 07:48 AM

Originally Posted by dogster126

if that's the case then you should continue with your full body routine .

ok...

(was looking forward to a split routine

)

**dogster126** · 12-26-2007, 07:51 AM

Originally Posted by saitham

ok...

(was looking forward to a split routine

)

you can do any routine you like . Just choose the one that is most effective to you .http://www.bodybuilding.com/fun/workoutdatabase.htm

**saitham** · 12-26-2007, 07:57 AM

Originally Posted by dogster126

you can do any routine you like . Just choose the one that is most effective to you .http://www.bodybuilding.com/fun/workoutdatabase.htm

ok ty... you've been a great help

**dogster126** · 12-26-2007, 07:58 AM

Originally Posted by saitham

ok ty... you've been a great help

np

**saitham** · 12-27-2007, 07:51 AM

ok so this is the correct order of my routine:

7 exercises:
1)Chin-Up
2)Push-Ups With Feet Elevated
3)this one I can't find the name of: I put the Smith machine low, i go hang under the bar and stretch my body, then i pull myself up with a close grip (I hope my description makes sense )
4)Dumbbell Squat
5)Smith Machine Overhead Shoulder Press
6)Pull-ups but with close grip
7)Hammer Grip DB Bench Press
And then abs, but i don't really have a specific routine for them...

3x10 each, 1-2mins rest.

**saitham** · 12-27-2007, 09:20 AM

other input is still appreciated.... i'll add to your rep!

**dogster126** · 12-27-2007, 10:15 AM

Originally Posted by saitham

ok so this is the correct order of my routine:

7 exercises:
1)Chin-Up
2)Push-Ups With Feet Elevated
3)this one I can't find the name of: I put the Smith machine low, i go hang under the bar and stretch my body, then i pull myself up with a close grip (I hope my description makes sense )
4)Dumbbell Squat
5)Smith Machine Overhead Shoulder Press
6)Pull-ups but with close grip
7)Hammer Grip DB Bench Press
And then abs, but i don't really have a specific routine for them...

3x10 each, 1-2mins rest.

lol no idea what it meant .
Get a proven routine . Or just look up the workout database link i've posted .
They have over a thousand workouts .

**saitham** · 12-27-2007, 11:32 AM

Originally Posted by dogster126

lol no idea what it meant .
Get a proven routine . Or just look up the workout database link i've posted .
They have over a thousand workouts .

Yeah i know, but thats the routine my coach gave me... And how do i chose the best routine for me?

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