Critique my Diet/Workout Please....

[Matt~]

Ok so here's my diet/workout program. Im currently using rippetoes but I just want to check if it's good anyway. I think my diet might need work also, Im lacking vegetables/fruits and I can't think of a way to incorperate them into my diet, or which one's are easy to prepare/taste good. I'm currently getting around 130-140grms of protein per day and I weigh around 136lbs~ right now at 19% BF. Im probably getting around 2500calories per day right now, I can't seem to keep count on trying to get them up to 3000. Any tips welcome.

Diet:

Morning - 1 Bagel w/ 300ml 2% milk + yogurt + banana + multivitamin (Mega Men)

Afternoon (12pm) - Chicken strips + 500ml Chocolate Milk

----Workout----- 3:30-5

3x5x100lbs Squat ( dunno if my squat is alright, I heard something that I should be able to squat 1/3 my bodyweight....but I never went over 100lbs because as it is its hurting my upper neck/upper back since I don't have that much muscle to hold it there, and I do hold it on my shoulders/upper back_

3x5x80lbs benchpress (flat) - (umm this is on the machine that holds it in place, so its not freeweight type thing, since my stabilizers aren't developed at all, I can't bench 80lbs free benching, so my plan is to gain some muscle first around my biceps/triceps/chest then start off free benching to stregthen and develop my stabilizer muscles...critique?)

Im supposed to be doing a deadlift since im on rippetoes, but i've never done one yet. I don't know what the correct weight I should be using, and I heard they can mess you up bad if your doing it wrong. Plus I fell stupid doing them since im so small and I only ever see big guys doing them at my gym.
I need some help here....

2x8 dips - doing alright on those.

Workout B is mostly good except I've never tried/don't know how to do/don't know which weight im supposed to be using for the 3x5 powercleans or bentrows. I don't even know what a bentrow is...


------Finished workout----------

Protein Shake after I get home

6pm-6-30pm

Supper - Not doing too good there...my parents only ever cook **** like ham, roast, potatoes, turkey and thats basically it. I don't mind having it once a week but it gets old real fast after using leftovers...So for the last few weeks ive been just eating a few pizza pockets + orange juice for supper. Yeah I know it sucks and Id be better off eating what my parents cook, but its better than what they cook, trust me. My parents are like 60 years old so they have no idea what "modern" families are supposed to eat. ****...ham like 5x a week is just gay. Suggestions welcome....


8-9pm - Sandwhich + Peanut Butter + yogurt + bananas + Milk + Orange Juice + applesauce + granola bars and/or tuna....


11pm - cereal

and lately Ive been getting to sleep around 1pm because i stay up and listen to my ipod since i can't sleep.....ive been depressed for the past couple weeks because of girl trouble at high school...its ****ing up my sleep, and im trying to get over it, but its hard....but it does give me 10x more motivation at the gym. There's this girl I like at school, but im not very good at socializing, especially with girls...I usually get ignored or something pretty fast. Anyway I don't get to talk with her alot and I want to go out with her, but im afraid she won't like me as I am now, so Ive been trying to change my personality and become more socializing and trying to make alot of new friends....so then maybe in a few months I might be able to become friends with her and ask her out or something...arg, i need alot of help in this area.


Plus I usually drink water throughout the day, but yeah I need ALOT of help. Also, I don't actually workout for an hour and a half at the gym...i usually do some cardio for 10-20mins, then i just workout slow I guess, because by the time Ive done everything its around 4:30 -5pm. So im not actually working out every minute of that hour and a half...just to let you know.

BTW I run long distance twice a week for 2-3 miles, so on those days I usually either eat alot more or don't eat enough to replace the calories I lose.


Anyway, help appreciated. Reps for good responses. Btw I realise Im a real nub at this and I might get thrown a few insults or whatever, but everyone has to startout somewhere and its better I learn than to never know and be stuck

[Chronicles]

dont do bench on a smith machine use a regular barbell if u have a spotter or use dumbells. smith machines wont help build ur stabilzers.

as for the weights u start with. you do a weight ur comfortable with there is no set weight u start with

[thai foon]

Im around where you are now.. what i suggest is getting to sleep earlier, and eat more (also eat what your parents cook instead of hot pockets). The 2nd rippetoes thread at http://forum.bodybuilding.com/showthread.php?t=750551 gives you some ideas on what you can eat everyday, and eating is really the part that makes you grow. gl

[Matt~]

thanks, i was looking for critque for advanced teen bb'ers though, or veterans teen bbers...

[Matt~]

help anyone?