[feelsLIght88]

okay guys,

im planning on entering my first contest around march or april id have to dig up the schdule somewhere...and as far as i know my am card is in the mail. ive researched and researched so please dont make me search this. id like you guys to check my routine tell me if im missing anything or if the advice id gotten is wrong or should change anything.

im currently just at 150 which is a huge deal for me(last year i weighed just about 124-26 this same time last year. im 5 10 and been working out for about 6 months. i take a multi v in the morning with breakfast, drink one isopure shake at lunch at skool. soccer conditioning, dinner- drink my horsepower creatine, then gym in there about an hour and a half, shake, last meal, sleep

gym routine

monday; chest/abs
tuesday; bis/tris
wednesday; back/abs
thursday; legs
friday; off
saturday; clean up
sunday; off


i wanna gain maybe 5 lbs more 10 would be amazing not sure its achevieable(sp).
i plan to start tanning at my gym here soon...i dont tan well so id like to get started as soon as possible
i plan to start cutting 12 weeks out as my bf is somewhere around 10

anything at all i should be doing. any products you think would be a good idea? any help at all would be appreciated. thanks guys

[Freak]

Read Layne's pre-contest primer (sticky) in the natural bodybuilding section. Read as many of Layne's articles as you can and take notes. Doesn't sound like you have a good diet nor a lot of mass for a contest. Great improvement from last year but not sure if it would be the best idea to step on stage right now.

[feelsLIght88]

well freak what do you recommend, id probabley be in the lightweight teen weight class. i figure im still floating off beginner gains and my diet could use some work but i cut out soda, caffenine, i watch all my intake, just a little ice cream now and then?

[Freak]

GREAT JOB on cutting out caffeine and soda!! I cannot stress that enough. Not sure what your bf is but 5'10" 150 it can't be that high. I would bulk until you get to 13% bf and then cut and see where you are at. Here is my bulking primer that will help you develop a diet plan.

Post #6:

Help with a diet

[feelsLIght88]

hey man that post helped alot
im probabley gunna rely on this site alot
i can already hear my friends given me shit
i mean i have support in the gym
but with my non jock friends
ha its another story.
ive already been drinking a gallon of water a day
should i up that?
i was reading a thread on here
about how you guys dont like weight gainers because they have too much sugar but would it be that bad for a still growing teen?

much thanks freak your the man

[Beefcake]

Hey man. If you're 150 now and 5'10", You'd be on the cusp of Lightweight/Bantamweight if you end up below 143 1/4lbs come contest time. If you're higher, you're looking at Welterweight. And that's awfull light for a welterweight. Especailly at 5'10". If you can make it to about 160 for the contest, you'll be golden in the Welterweight. Also, can I make the suggestion that abs are to be done once a week and you use weights. Check out Mohammed Makkawy's ab routine and you'll be good. Also, there are no shoulders, traps, tri's, or forearms in your routine. If you're a soccer player, I'm guessing that you have more slender legs right? If so, put more emphasis on leg building exercises, like squats, front squats, leg press, and stiff leg deads. And as Freak suggested, read all of Layne's Contest pages, it'll give you LOADS of help.

[Freak]

Feelslight, you can use a weight gainer but but DO NOT, DO NOT try to use it as a crutch because it will backfire. Bottomline is you need a solid diet and need to stay consistent. 1 gallon of water/day is fine.

[feelsLIght88]

well acctuley and this isnt bein cocky but im probabley one of the biggest guys on my team . my calfs are a strong point but my quads could use some work to get the three split. i fit in forearms with bis and tris. chest and shoulders are together and i always thought traps were with back so thats the way ive been doing it but for each specific part...damn that was a mess but i hope you understand what im trying to say. do you think 160 is a stretch? i prefer romanian deadlifts how do they compare to stiff leg?

[Freak]

No 160 is not a stretch; its only a few weeks away. You have to keep track of the body fat too you can't just go by weight.

[Beefcake]

Romanian's, from my point of view, hurt my back too much because of the way you have to bend in order to lift the weight. I prefer Regular style deadlifts for mass, and sumo deads for strength days. For the sweep and split in the legs, do hack squats, leg extention, and box jumps. My calfs are also probably one of my strongest points as well, so I know what you've got. 160 isn't a stretch, but it's a good goal to work towards. Freak can probably help you with the diet if you ask him really nicely. Also, I have some questions:
What are your measurements?
How old are you?
What does your diet look like?
What does your training routine look like? (The split, exercises, and cardio)

[feelsLIght88]

the only bodypart i measured was my biceps and they were just at 13 and a half...lemme see if i can find one. im 14
i acctuley eat pretty healthy because my sister is on a strict diet so i get stuff from the health store...but like i was telling freak ill have some ice cream know and then or some other unhealthy snack...im mostly a steak and fish guy big into sweet potatoes...acctuley most potatoes sometimes salads...and not as much as i should but chicken too
and
it would be a really long list if i did excersizes mostly iso.
for example. bis make look like this one day and be something totally different the next:

supinating dumbbell curls
hammer curls super heavy
backwards preacher curls
ez bar concentration curls
and usually a couple more

and my cardio is high as hell
minimum of 3 miles a day
followed by 5 sets a stadiums and whatever agility shit coach has for us that day
some times 10 40s, 10 80s and 10 20s..followed by 2 800s

if you catch my dirft

[Freak]

Why do you do so much cardio? Are you in mma, track/cross country, or wrestling? That is going to make it really hard to gain weight. Put together a diet based on the primer I gave you and I will help you adjust it as needed.