sat, oct 2, 04
alright im 15 i when i was 14 i was 160 lbs i went down to 120 and was very small i started to bb 2 months ago and now i am 132lbs i am still a bit small... but i am trying my best.. I been eating like a pig and i try to eat all good food.. i try to go to the gym everyotherday but somtimes that doesnt happen cuz my mom dont like to drive me...

I will post all my stats and pic tommorw...
also what i ate..

12lbs in 2 months is great! well done

I stay a sturdy 200.

BAN

j/k

andy you cant get big when you're unsure yet not telling us how you train..

my routine is like this, i may not follow it 100% the time but i try my best.. because i dont have a car somtimes i dont go every other day..

Day 1
Peks/Triceps
Flat dumbell bench
-1 warm up 10 reps light
-3 sets of 10 reps heavey

Flat B-flys 3 sets of max reps

Incline dumbell bench
-1 warm up 10 reps light
-3 sets of 10 reps heavey

Incline flys 3 sets of max reps

Dips 2 sets of max reps

Over head tricep curl things
-1 warm up 10 reps light
-3 sets 10 reps heavy

Tricep push downs
-1 warm up 10 reps light
-4 sets 10 reps heavy

Thats it for day one..


Day 2
Back/Bicepts

Front lat pull downs
-1 warm up 10 reps light
-3 sets 10 heavy

Seated cable rows
-4 sets 10 reps heavy

Standing Bicept curl
-3 sets 10 reps heavy

Precher curl
-1 warm up 10 reps light
-3 sets 10 reps heavy

Standing curl with bar
-3 sets 10 reps heavy


Day 3
Shoulders/legs

Squats
-1 warm up 10 reps light
-4 sets of 10 reps heavy

Leg extentions/Leg curls
-3 sets and 10 reps of heavy for both

Shoulder press
3 sets of 10 reps heavy

Shrugs
4 sets of 12 reps heavy

Chinups
2 sets max reps


Thats my routine please give me any advice you got..

Also to addd to that I go to the gym every other day.. I just started to load up on cretine yesterday..

Usually how I eat:

1st meal
6:30-Protien with mutli vitemin with a pbnj on 2 slices of whole wheat.

9:30- 2 sasage mc muffins

12:20-lunch, school lunch i eat the good stuff.. like if they have chicken i get chicken if they got spegetti i get spegetti

3:00-I get home, my mom somtimes has some food like soup or spigetti n meat balls, tuna she always makes me somthing..

5:30- dinner, chicken, or beef, or any meat always with potatos or rice or noodles..

6:30-Gym, i have a protien shake before and after gym I drink half of a gatorade in the gym, sip sip, and the rest after..

9:00- somtimes i have anything i want mabe cerial, yogurt, mabe some cold cuts usually what i feel like..

10:30-Sleep

Thats my day basicly...

hmm, but how much protein are you getting per day?

mcmuffins have pretty much no protein - and any protein they do have is processed & useless.

yep, plenty of complex carbs at 5.30pm.

you need a protein and complex carb meal post workout, 30mins-1hr after your PWO shake.
i dont see this meal.
i'm assuming you finish the gym at 7.30-7.45, finish your whey definitely by 8.15..
HMM see if you can have that 9pm meal a bit earlier. once again - protein & carbs.
not cereal etc. egg whites and oats!!

same deal with 12.20 - protein and carbs. you must have BOTH. not just chicken, or just spagetti (which isn't a complex carb btw).

you been going at this routine couple months now haven't ya? ill make you a new one up on one of my off days when i got a minute, keep hassling me to remind me though

[SIZE=14]MAKE ME A NEW ROUTINE DAVE

bump this, to a degree.

his age isn't going to stop his muscles from getting used to the motion of the same exercises.
i know for me, even tho im a few years older, 80% of the time i gain its because of a routine change.

yeap, not to mention new exercises, different # of reps, different training days even!

calm down ahaha
but yea that really does help alot, well it helped me alot atleast

I wish i was BBing when i was 15, lol i did stupid shit like always maxing out to show off and never really did reps/sets just did some here and there. Also i had the most horrible diets! Some days id only eat once a day. Now im at eating 9 times a day, boy do my days go by quick cuz im always planning my next meal. Keep up the good work looks like you have a nice solid routine and good eating habits for your age! Also don't for get your fuirts and vegetables they are just as important as protein!

OH my bad, typing at work - in rush read it again just now and edited my post above

haha good stuff

tues, oct 5
3:30

so basicly I wanted to show u what i ate so far for the day..

lets see..
i woke up late.. and all i got was a protien shake and muti vit.
then at 10:30 i had a chicken sandwitch wit milk and some chips

then i got home and had a glass of milk and 2 cans of tuna with 4 slices of whole wheat bread today is a gym day....

thats what i ate so far..

what times are all of these anyways?
workout today?

I see everything is under control now. Please carry on:)

haha as if he needed your consent

alright so today i can feel the sorness from the gym yesterday but only when i touch the spot.. like if i touch my pek it feels brused lol so.. what i ate today:

wake up 6:30 am
-protine & multi vitiemin

11:30: am
-2 chicken subs there, it is grilled chicken wit cheese thats it ITS SO GOOD with 2 choclete milks

4:00
-ohh yea lol i didnt have anything to cook so i had like 5 glasses of milk... lol

6:00
-2 porkchops grilled, with rice

6:15
-went to Tae kwon do.. can you say i was about to die... SO intence

8:30
-back and had a bowl of oat meal wit 2 glasses of milk

and now its 10:14 and i think ima have a yogurt..

thats what i ate today.. any pointers?

Forgot.. I went to the mall at 4:30 and had some Terraki chicken with vegestbles and lomain I love it...

terrible! no carbs at b'fast? only a shake to last you til 11.30?

nothing between 11.30 and 4!? and then just milk?!

your body had no food for energy during taekwondo. eating 15 mins before doesn't' count. eat ~1-1.5hrs before

8.30pm MORE milk? as far as i'm convinced...there's no protein in that meal.

Dude, I didnt list what i drank that day i usually drink like 15 glasses of milk a day
each glass is = to 2 cups, and i drink over 1 liter of water a day also

get more sources of protein man 15 cups is NOT needed..

Give the guy a break Dave! I think he's doing well besides he is in school, so from 11-4 it's kinda hard to get any type of food, if you could go buy some protein bars that'd help you out man when your in school during passing periods. Also for breaksfast you should have like 4 pieces of whole wheat bread, or some type of good complex carbs such as oat meal, i hate oat meal and 4-5 pieces of whole wheat bread is easy to chomp down. Don't over do it on milk that can acutally be bad for you, 2-3 16oz glasses of milk is good enough a day. Looks like you are getting ampful amounts of water keep it up. Another thing to help your gains is to always have some type of vegetable or fuirt with some of your meals throughout the day, gives you energy and will help you digest protein better. Otherwise you're doing a good job man keep up the good work and don't slack on your meals!

I turn my back for 5 minutes and this thread goes to pot!! Perhaps my experience is needed here afterall

andy.. good work, keep it up

ok basicly, oct 14 what i worked on

Legs/Shoulders

-Squat
1 warmup set of 10 reps with 35lbs
4 sets of 8 reps of 125lbs

-Leg extentions
2 sets of 8 reps

-Leg curls
2 sets of 8 reps


-Front raises
1 warm up rep of 10
2 sets of 8 reps

-Side raises
2 sets of 8 reps

-Shoulder shrugs
3 sets of 12 reps

-Calf raises
2 sets of 12 reps

and thats all did for that day

i had protien before and after and a bottle of gatorade throught the whole workout

basicly i didnt eat to much today.. saddly i wasnt able to eat alot.. and i was suppose to go to the gym today but i was busy so i didnt get to... witch sucks but hey i try so mabe when i get older i can drive and go everyother day but for
now i will try my best, well what i ate today sucked so here it is

woke up, had a gatorade...

at 9:30 i had 2 sausage mc muffins

at 12:00 i had a slice of pizza .. and a milk and chips

then at 6:00 i had 3 slices of pizza..
and thats all i had today..

just do your best man, every meal you stuff up your body has to recover from so just try your best.

ok today i didnt go to the gym but tommorw at 5:00 am im going wit my mom before school, if anyone thinks its a bad idea to go earily tell me, cuz i have no clue.. lol but anyway what i ate today

woke up at 11:30 took a shower

12:30 had 1 whole steak with 1 cup o rice n a potato

2:00 i had protien and a ham n cheese sand witch

5:00 i ate 2 oreos lol.. :/ and some ice tea i know none of this helps but its what i ate

at 7:00 i had 2 cans of tuna

and at 9 i am going to have some yogurt.... but other wise not to bad.. i dont think i wish i got up eariler.. lol


thats almost 5 meals

so :/

damn 5 am.....you sorta need to eat then at 3.30-4am

alright so i did what i wanted to and i liked it... I woke up at 5:00 am and went to the gym.. I love it i was pumped for the day and it was awsome...

when i woke up i had protine, and multi vitimen...
and off to the gym till 6:00 in witch i had 1 gatorade during my workout
i got home at 6:10 and had protien

and i had a piece of bread.. wasnt to hungry and didnt feel to good when i woke up so i didnt eat...

but i got to school and at
11:00 i had a chicken palm, and a cheese burger with 2 milks..

then i got home and had dinner at
6:00 witch was pizza

at 9:00 i had 2 yogurts

I REALLY needa work on my eating habbits i use to be like mint but now.. i started bad habbits witch sucks to get out of, but i am going to go back to eating healthy again heh..

My life story right there.....but your eating habbits are exceptionally well compared to mine during this week

Ps. 300 POST BABY WOOOH!!

**edit- i no it sez 302 but i triple posted this by accident

ohh yes and todays routine almost forgot..

Chest/Triceps

all workouts are of 8-10 reps
flat dumbell press...
1 warm up set
3 sets of 80lb I MOVED UP 5lbs today SOO happy

flat b-flys
2 sets of 30lbs

incline bench press
2 sets 80lbs

inlcline b-flys
2 sets of 30lbs

then off to dips
i did 2 sets of machine helped dips and it was hard but i did 8 reps each set

then i did tricep push downs 2 sets of 65lbs FEEL da burn...

and that was it..

ok so today i was suppose to go to the gym again but i didnt cuz my day was soooooooooo busy

woke up
5:00am Protien+muti vitemin

6:00am I had Hockey

7:00am I had 2 gatorades (I was just extreamly thirsty)

then i had school at 7:50am

11:00am I had spegetti n meat balls and 1 milk with a roll of bread

3:30pm had lazina, and a bowl of mini wheats

at 6:00 I had vegies and chicken... lots of it

and now its 8:20 AND TIME FOR THE RED SOX GAME!!!!!!!!!!!!!1

I see your diet is improving

what i ate today

5:00am Protien muti vitemin
6:00am Hockey
7:00am 2 gatorades I was tirsty as i usualy am after hockey
11:00am 2 6inch chicken palm subs thats 12" and a cheese burger.. with 3 milks and a small bag of chips..
3:00pm 1 bowl of homemade soup my gradma made it had TONS of veggies
and after i ate that i had a bowl of corn pops
4:30pm (Right now) im eating 3 chicken wings, withsome rice..

and the day before today i did go to the gym so.. i am trying to eat eat eat like a pig lol...

thats it so far.. prob at 6:00pm i will have some left over chicken
and at 8:00pm i will have 2 yogurts

and them im asleep

reply tell me how im doin

5am, any complex carbs?

7am, protein to keep you going after hockey?

11am, 6 hours since you got up....you've had a shake and gatorade up til now. terrible!
way to stuff your face at 11am. you need a constant/frequent intake of food, not hardly any then stuff your face! hehe. FAT!

3pm, another 4 hours between meals !
nice 'n' healthy, but not many carbs and no protein

4.30pm white or brown rice?

white rice

terrible!

brown!

PS if you wanan make brown rice nice....i cook mine in 50% water, 50% apple juice

gotta get into good habits!!

tell me what to eat in the moring then.. other than 4 pieces of bread...?

4 brown bread, 1 whey shake/water, 5 eggs (~3 whole these days), olive oil shot, banana

^^Thats my breakfast

but breakfast is important and 18g protein isn't much what about 30g he could have the eggs and milk

Oatmeal and cottage cheese?!

130, so he should have 18g protein for breakfast?!?!

i stand behind my 30

ROR im 142lbs now lol
...

i am going to do sponges but can you tell me why i need olive oil lol..

no that was an example....

go with tuffy's, just add in a couple cups milk

you caved