View Full Version : Growth Phase

Growth Phase 1
04-19-2006, 09:10 PM
Stats. 17, 145lbs, 5'8"

New guy, want a place to keep my journal. Heres my routine n diet, and pic. Critique them all, cuz the routine/diet were given to me :D

BMR = 2950. Will be shooting for 3500+ clean cals ED

Will be having a fast food cheat meal once a week to spike insulin

I will follow these guidelines:

Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat


Meal 2: PWO Nutrition
2 Scoops whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat

Meal 3: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat

Meal 4: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat

Meal 5: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat

Meal 6: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 84g carbs / 3g Fat

Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat

Meal 8: Before Bed
3 Scoops of whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

Supps: Creatine mono, TP protein, Pro Complex, Problic SR, ON 100%, Myoplex, Caffine, r-ala, glucosa cream, flax seed, Amino acids


Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
Lunges 2 x 10-20reps
heavy abs 2 x 20
outer hips 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10

Wide grip flat bench 2 x 6 (index fingers on the rings)
Inclined hammer grip dbs 2 x 8-12 reps
Close Grip Press - 2 x 8-12
tricep push downs 1 x 8-12
db side laterals 1 x 10reps light
db front raises 1 x 10reps light
Bent Lat Raise 2 x 20reps

Dead lifts (rotate variations each week) 2 x 5
Lunges 2 x 10-20reps
heavy abs 2 x 20reps
Pull Ups 1 x 10-20
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps

04-19-2006, 09:26 PM
Diet seems to be in order. Don't be afraid of eating more fat though if you need an easy caloric boost. You have a good frame and base to work on. I can see you progressing quite nicely. ;)

Routine is alright, except for a few things I can notice...

1. Why not just go M-W-F? It would be a bit better spaced out throughout the week.

2. Some of your stuff would probably see better gains if you lowered reps a bit. Such as...abs, shoulders, lunges, possibly your leg press, and the 100-rep tricep pushdowns honestly won't do you much good at all. Excluding the 100-rep tricep pushdowns, I'm sure you'd still see decent results with the rep ranges you're in, but IMHO you'd do better to lower the reps a bit.

3. No need to do abs and shoulders more than the other lifts.

Growth Phase 1
04-19-2006, 09:29 PM
thanks man

04-19-2006, 09:44 PM
Np. Btw dood, good luck!!!

Growth Phase 1
04-22-2006, 08:15 PM
Todays Lifts

Bench - 135 x 6, 135 x 4, (no spot)
Inclined Hammer Grip Press - 35db x 10, 35db x 9
Close Grip Press (on smith machine) - 115 x 6, 115 x 6
Tricept Push Downs - pin 4 x 12
db Side raise - 12db x 10
db front raise - 12db x 10
bent lat raise - 12db x 15

04-24-2006, 04:12 AM
You're off to a good start with the workout session, keep on it...nice & lean pic, fine body to pack muscle on man.