15 year old

ggnewb · 03-19-2008, 09:47 PM

current stats - 155 lbs around 16% bodyfat

benchpress - 150 lbs
squats - 240 lbs
db curl - 25 lbs

current gr 10, in gr 6 i was about 190 pounds with like 26% bf, before i started working out i i was around 148 with 20% bf. im looking to be around 175 with 10% bf. currently bulking, constructrive critism will help me alot , thanks :)

**Zack** · 03-19-2008, 10:47 PM

Looking good for two months in. I can tell you're sucking your stomach in or at least trying to flex it in the last pic. Not trying to call you out or anything, just telling you what I see.

You could use to tune in your diet and up your cardio. It depends if you're on a cut or a bulk though.

I can tell you you need to do some back work and try and widen out those lats. Other than that it's just gonna take time man.

If you could give us a typical day's diet log and your split we can help you out more.

And just for my own personal ****, you wouldn't happen to be from jersey would u?

ggnewb · 03-19-2008, 11:21 PM

naw bro im from ontario not jersey :)

usually i wake up at 8 to go school

830- 2 eggs and a weiner with a little cheese
1015- a banana
1130-2 sandwitches with ham and cheese, whatever my mom makes me for lunch
400-chickenbreast with mashed potatoes usually
430- Pre w/o - Banana
7- Protein shake around 35g of protein
8- cottage cheese with tuna or salmon

also my splits are

monday- chest / bis
tuesday - back / tris
wednesday - legs / shoulders
thursday - lots of abs and cardio
friday - off
sat - off
sun - off

anything i can change in this to make it better? a little nutrition help would be greatly appreciated, also i cannot go gym friday / sat / sun so thats out of the question :)

KM · 03-19-2008, 11:25 PM

Hey ggnewb. I'm 15 years old also! Nice to have another teen in here. Welcome to the sport.

Not bad for two months in! Any gains made during the beginning are usually neurological gains. You're new, so here's one rule that is the most important to this sport: Focus on your diet! Your workout routine looks fine to me. Your diet could use some work...

But first, what are your goals? Are you planning on bulking up or cutting down weight. For future reference, you can not do both.

Keep up the hard work man.

ggnewb · 03-19-2008, 11:35 PM

right now im trying to bulk up to 170-ish, i dont want to get too fat though. im eating alot more than before, even though sometimes im not hungry, i just push myself. my goal is to be 170 with around 10% bf. :)

**Zack** · 03-19-2008, 11:36 PM

Yeah give us some goals and a training split, and we can help you turn into what u want to be man.

Also, sorry. I sorta stereotyped the hair and the gold chain with the whole guido lifestyle

No offense to anybody from jersey cuz KM's from Jersey and he's one of the most knowledgeable and nicest guys I know. He's one of the top guys on here, you should really listen to him. I was just going off personal experience.

**Zack** · 03-19-2008, 11:39 PM

and you will gain some fat bulking. it's inevitable man.

ggnewb · 03-19-2008, 11:41 PM

hahaha naww b, my chain is silver + my hair looks like that cuz its just a fresh cut lol :)

**Zack** · 03-19-2008, 11:45 PM

haha it's cool man. i was just making sure i didn't piss ya off or nothing. ur gonna be a good addition to the dungeon.

ggnewb · 03-19-2008, 11:46 PM

yea i was just lurkin the forums since i started working out without really posting, but i guess im gonna start up. ima keep adding pics every couple weeks or so to see improvements made

KM · 03-19-2008, 11:48 PM

Thanks Zack :)

You're 150 lbs? Really doesn't look like it. I'd say 130-140, but I'd guess that's where your BF % kicks in.

Do you have a particular macro nutrient total you go by during the day? The key to perfecting a diet is organization. If you want any good ideas of meals on a bulk check out my training log (KM's Training/Nutrition Log).

The fat you gain on a bulk can be controlled.

**Zack** · 03-19-2008, 11:59 PM

I could see him being 150 because men tend to hold more fat around the abdomen and within the the abdominal cavity. It tends to accumulate around the organs. So he's def gotta work on it either way.

also, if he was like 190 in grade 6, no offense man, but u must've been kind of a fatty

KM · 03-20-2008, 12:02 AM

Quote:

Originally Posted by ZackKnight

I could see him being 150 because men tend to hold more fat around the abdomen and within the the abdominal cavity. It tends to accumulate around the organs. So he's def gotta work on it either way.

also, if he was like 190 in grade 6, no offense man, but u must've been kind of a fatty

Why am I so light? Damn, people say I look like I'm 145-150 and I'm not lol. Sooo unfair! Totally understand bro, thanks for that info. Didn't know that!

**Zack** · 03-20-2008, 12:09 AM

you're welcome bro. I learned it in my intro to Kinesiology class.

That's why when you see a fat guy with a big belly, but the belly is hard. the belly fat inside the stomach tends to distend the rectus abdominus, and the belly fat tends to expand and become hard. Which also causes problems cuz of the fact that the organs need to move around, but with that much fat and it being hard that makes it difficult.

Which is why bodybuilding is so good. It helps our organs!

KM · 03-20-2008, 12:14 AM

That helped a lot! I'd rep you but I gotta spread!

Thanks for the clarification Zack bud. That's interesting ****.

**Zack** · 03-20-2008, 12:18 AM

you're welcome man. i figured it's good to know. and it's straight, i appreciate the thought haha.

**EastCoast Highlander** · 03-20-2008, 12:34 PM

you better start going heavy on calves

**under construction** · 03-20-2008, 10:08 PM

Ok heres what I think you should do to build a strong base. Screw the split that all the rest of us do (sounds crazy huh) bare with me here since you have four days in which to train do this:
mon- deads(heavy) 4x6 chins 4sets to failure
tues-4x6flat bench, incline bench 4x6, alternate DB- BB
wed-isolate small muscle groups(bis, tris,abs)
thurs- squats6x6 sldl 4x6 shoulder press 5x8
fri- eat, rest
sat cardio
sun- cardio
Do this for a year. I did this my first 2 years of training and still do a similar routine 3-5 months a year when I bulk, mass and power will follow shortly

**Kaboom** · 03-21-2008, 10:12 AM

i agree totally with UC^^
Also youre not going to gain up to 170 and lower your BF% by points on a bulk type diet.
Your diet isnt real bad but not that great either.You need to make sure youre eating every 2-3 hrs with a mix of protein,carbs and fat(little).Why do you eat a banana before w/o.You really ought to have a protein shake 30-60 mins before working out and one directly after.
If you eat 2 sandwiches everyday.I would make sure its whole wheat bread man,white bread would help you put on way to much fat eventually

**chrispghmuscle** · 03-21-2008, 12:12 PM

Cosign UC/Kaboom.

my 2 cents
Bench
Squat
Deads.

let the rest fall where they may.. no offense, but you do have that 9021oh **** something look going on bro..

Chris

**mr_bhana** · 03-21-2008, 12:25 PM

Youve got a good base to start off with bro! good job, eat sleep train and your on your way!

ggnewb · 03-24-2008, 02:39 AM

Quote:

Originally Posted by chrispghmuscle

Cosign UC/Kaboom.

my 2 cents
Bench
Squat
Deads.

let the rest fall where they may.. no offense, but you do have that 9021oh **** something look going on bro..

Chris

thanks for the comments everyone, btw may i ask, what is the 9021oh **** look LOL!

**bbdude** · 03-27-2008, 06:19 PM

my boys are coming out, and they all got teh same haircut! lol^^ jk man^^

u look good for 2 months in

mvillelifter · 03-27-2008, 11:12 PM

"You know why this collar is popped? Cuz I'm the ****in man and everyone should know it!"

lol jk

keep liftin man..lookin good

feelsLIght88 · 03-31-2008, 07:18 PM

please understand these are just some of my personnal opinions but i would try to incorperate some incline and decline chest excersizes into youre workouts and maybe some lateral shoulder movements those really benefit from a bulking diet. but its great to have another youngin on here...ill be 15 myself tomarrow

ggnewb · 03-31-2008, 10:27 PM

Quote:

Originally Posted by feelsLIght88

please understand these are just some of my personnal opinions but i would try to incorperate some incline and decline chest excersizes into youre workouts and maybe some lateral shoulder movements those really benefit from a bulking diet. but its great to have another youngin on here...ill be 15 myself tomarrow

i do both incline and decline, thanks, also ill be adding more pics in a couple weeks, went up 6 lbs since 2 weeks ago, i think its pretty good

jimbastien · 05-24-2008, 12:50 AM

Dont give up bro

vBatuhan · 06-10-2008, 08:01 AM

you are a very thin man eat some food very very thin

**qqqwww** · 06-23-2008, 02:51 PM

ohh boy ... u need to work alot !!
on everything ...

if u need any help .. send me message - and im ready 4 help

just know one thing .. the food you eat is more important that the exsercises u do

food (70%) and gym(30%)