Still In Progress and Need Advice...

[UnknownWarrior]

age:16
weight: 140 pounds
goal: gain mass
working out: 4 months
Supplements used: no-xplode,cell-mass,multivitamins,protein,cod liver and flax seed.

heres are the pics:

[UnknownWarrior]

[TrainedMind]

what's your diet look like??

[UnknownWarrior]

Originally Posted by TrainedMind

what's your diet look like??

well i eat healthy...i stopped eating fast foods...i eat tuna, breast chicken, egg whites, etc...and i limit my self to eating junk foods[hardly eat them anyways]...i eat lots of vegetables and eat lots of meat...also im not sure how much calories i take in each day i think probably 1000 or so...and for protein i think i take about 100 a day...

[TrainedMind]

Originally Posted by UnknownWarrior

well i eat healthy...i stopped eating fast foods...i eat tuna, breast chicken, egg whites, etc...and i limit my self to eating junk foods[hardly eat them anyways]...i eat lots of vegetables and eat lots of meat...also im not sure how much calories i take in each day i think probably 1000 or so...and for protein i think i take about 100 a day...

at 16 your metabolism is like a rat on steroids burning calories even before it hits your stomach, so you need to count calories and stick to it like fly on shiz. I mean eat like 6 times a day at about 500-600 calories per meal that will meet your 3500 calorie intake per day that's to bulk up of course..what is your target weight anyways? How tall are you?

[UnknownWarrior]

well my target weight is 180 pounds of muscle[hopefully] and im like 5'11" about

[TrainedMind]

Originally Posted by UnknownWarrior

well my target weight is 180 pounds of muscle[hopefully] and im like 5'11" about

That's a good weight for your size...yeah your stack looks good. and I don't see any reasons to why you cannot reach your goal. Just remember to drink a lot of water and eat a lot of food. and make sure you follow this diet with intense work out too so you don't balloon like crazy and no muscle gains to go with it. Good luck and keep me posted on your progress.

[UnknownWarrior]

o yeah heres my workout plans if u wanna check it and critique it cuz no one did yet:

well the reason i have three different ones is so that i can have variation on my workouts...

well here it is and tell me what you think about it...

My Workout Plan

Mon : Abs
*curls ups (3ets of 25)
*Negative Sit-ups (3sets of 20)
*The Bicycle (3sets of 20)
*Reverse Crunches (3sets of 20)

Tues: Shoulders + Triceps
*barbell military press (3 sets of 12)
*Dumbbell Side Rise (3sets of 10)
*Upright Row barbell (3sets of 12)
*lying cross shoulder triceps (3sets of 12)
*Elevated pushups (2 sets of as much)

Wed: Break

*BREAK*

Thurs: Chest + Back
* Barbell bench press (3sets of 12)
*dumbbell flys (3sets of 12)
*dumbbell bench press (3sets of 12)
*dead lifts (3sets of 10)
*Behind-the-neck pulldowns (3 sets of 10)

Fri: Biceps + Forearms
*Dumbbell concentrated curls (3sets of 15)
*Standing dumbbell curl (3sets of 15)
*Standing Angled Dumbbell curls (3 sets of 10)
*Barbell/dumbbell wrist curl (3sets of 15)
*Dumbbell Wrist Flippers(3 sets of 12)

Sat: Traps + Quads
*Upright row barbell (3sets of 10)
*bent-over lateral rise (3sets of 12
*dead lifts (3sets of 10)
*lunges/dumbbells (3sets of 10)
*free weight squats(2 mins Goal:180)
Sun: Break
*BREAK*


My Workout Plan #2

Mon : Abs
*Crunches (3 sets of 30)
*Dumbbell side bend (3 sets of 40)
*Jackknife Sit-up (3 sets of 25 secs)
* Bench Crunch ( 3 sets of 15)

Tues: Shoulders + Triceps
*Arnold Dumbbell Press (3 sets of 10)
*Cuban Press (3 sets of 10)
*Front Dumbbell Raise (3 sets of 20)
*Standing dumbbell Triceps (3 sets of 12)

Wed: Break

*BREAK*

Thurs: Chest + back
*push-ups (3 sets of 15)
*Incline Dumbbell Flyes (3 sets of 10)
*Incline Dumbbell/barbell Bench Press (3 sets 8)
* Under grip pull downs ( 3 sets of 10)

Fri: Biceps + Forearms
*Alternate Hammer Curl (3 sets of 15)
*barbell curl (3 sets of 10)
*Preacher Hammer Dumbbell Curls (3 sets of 10)
*barbell behind the wrist curl (3 sets of 12)

Sat: Traps + Quads
*dumbbell shrugs (3 sets of 50)
*barbell shrugs (3 sets of 13)
*barbell hack squat (3 sets of 12)

Sun: Break
*BREAK*

My Workout Plan #3

Mon : Abs
* Leg Raise (3 sets of 12)
* Standing Twists (1 set of 150)
* Seated reverse crunches ( 2 set of 30)
* Seated Knee Tuck (2 sets of 12)

Tues: Shoulders + Triceps
* Dumbbell Military Press (3 sets of 12)
*One Arm Supinated Dumbbell Triceps Extension (3 sets of 12)
* Dumbbell upright rows (3 sets of 12)
* Seated dumbbell press (3 sets of 12)

Wed: Break

*BREAK*

Thurs: Chest/ Back
*Decline Dumbbell Flyes (3 sets of 10)
* Decline Dumbbell/barbell Bench Press (3 sets of 8)
*Seated Front pull downs(3 sets of 10)
* bent over Barbell Rows( 3 sets of 10)

Fri: Biceps + Forearms
*preacher curls (3 sets of 10)
*straight bar biceps curl(close grip) (3 sets of 10)
*incline dumbbell curls (3 sets of 10)
*standing one arm dumbbell curls over incline bench (3 sets of 10)
*Standing Dumbbell/barbell Reverse curls (3 sets of 15)

Sat: Traps + Quads
*Barbell Shrugs behind the Back (3 sets of 12)
*Dumbbell Upright Rows (3 sets of 12)
*Dumbbell Side Lunges (3 sets of 15)
*Dumbbell Lateral Raise Squats (3 sets of 15)

Sun: Break

[TrainedMind]

Originally Posted by UnknownWarrior

o yeah heres my workout plans if u wanna check it and critique it cuz no one did yet:

http://www.discussbodybuilding.com/M..._111643/tm.htm

sorry I cannot view that while on this board so when u have the time just jot it down here and I will be more than happy to look at it...

[UnknownWarrior]

oops sorry fixed it; check it now

[TrainedMind]

This work out is good. Its almost like mine. yes it is good to have variations in your routine that way your muscle gets a little shock once and a while and has to work that mush more for repair. You should check out my training log on the member's training board that way you can see some that might interest you to add on your routine. Eventhough your routine looks good enough.

On regards to your diet. It would be a good idea to write down your meal plans as well that way you can train your head to not just eat the first thing that you see. Well Im off to go workout a bit so keep up the good work and you will be rewarded greatly..

[UnknownWarrior]

well here is some of the pics of my abdominal area and my legs[i know my legs dont look good]

[TorontoMoFo]

why do u have 1 day commited only to abs?

What i like to do is chest along with abs, biceps with back, shoulders with triceps, and you need to do more than just quad excersises for your legs. dont forget your calves, your hams and your lower back.

[UnknownWarrior]

Originally Posted by TorontoMoFo

why do u have 1 day commited only to abs?

What i like to do is chest along with abs, biceps with back, shoulders with triceps, and you need to do more than just quad excersises for your legs. dont forget your calves, your hams and your lower back.

ok then i will do hams,calves, and lower back on that day

[Sloshkosh]

your 16, prime time to pound food and not worry about it. Good food though. I would say 3000 Cals plus.

[strathmeyer]

Originally Posted by TorontoMoFo

why do u have 1 day commited only to abs?

Yeah, I agree that it looks like too much ab work. Probably the most that is helpful is two times a day, three times a week. (But you can rest assured that abs are difficult to overtrain so if this workout works for you go for it.)

Those ab exercises are weighted, right?

[UnknownWarrior]

Originally Posted by strathmeyer

Yeah, I agree that it looks like too much ab work. Probably the most that is helpful is two times a day, three times a week. (But you can rest assured that abs are difficult to overtrain so if this workout works for you go for it.)

Those ab exercises are weighted, right?

no but going to be

[RicePickerRob]

WTF....I'm 17, 6'0 even, and I'm only 169 now and you look alot more thicker or muscular than me...you cant be 140 dude

[UnknownWarrior]

Originally Posted by RicePickerRob

WTF....I'm 17, 6'0 even, and I'm only 169 now and you look alot more thicker or muscular than me...you cant be 140 dude

well actually im 5'7 and my scale tells me im 140 Probably its messed up cuz one of my friends told me that my scale was busted but im not sure...so i guess imma try another scale to make sure...