View Full Version : Planning my journal

01-12-2007, 10:10 PM
Hello. I'm new around here. My nickname is Yeez, and I'm from Montreal.
(ps: sorry for my written english, not my first language).

I've been going to the gym, around 4days a week for about 3-4 months now.
I'm 16, going to turn 17 in may. I'm about 156 pounds, and 5"9.

I'm planning on doing a 15 weeks regime (food and hitting the gym a lot) starting February 4, finishing 17 may.
Why 15 weeks? Because exam session starts after, and I won't have all the time avaible I do now.
What will I do after those 15 weeks? Still hit the gym, maybe less than I used to, maybe 2-3 times a week. Mid july, I will get back on a similar program that I wanna get on right now, that untill the end of the summer.

My diet right now its 99% Junk food... pizza almost everyday lol.
Even with my crappy diet, I still lost around 20 pounds, from september to now, that just from weight lifting.. I don't do any kind of cardio.

The main reason of my post here, besides keeping a journal up, its to ask you what I should eat... I've checked those forums a lot, and I know I should eat a lot of potatoes, eggs, tuna and chicken. What I don't know, its in what quantities, also, when... I know I should eat like 4-5x a day? But, what should I eat, and when? What should I eat before I hit the gym? And what should I eat after, when I get home?

Here's my attack plan:

Triceps, chest, abds and shoulders

*Warm up*
3 - 12x Decline Bench Press
4 - 12x Tricep Cable Pushdown
4 - 12x Butterfly
4 - 12x Straight-Arm Dumbbell Pullover
4 - 12x Side Lateral Raise
3 - 12x Smith Incline Shoulder Raise
4 - 25x abds

Biceps, back

*Warm up*
4 - 12x Seated Cable Rows
4 - 12x Hyperextensions (Back Extensions)
4 - 12x I don't know whats called, its a back exercise at cords, that you pull the it from over your head down to your chest
6-8 - 20x biceps (8 pounds, due to bone problems, I can't work my biceps with more than 8-9 pound)
4 - 12x Palms-Up Barbell Wrist Curl Over A Bench

Cardio + legs

Different cardio, didn't decide yet ( maybe you guys can give me a few ideas?)
Any good exercices? I don't really work those right now.

*same as sundays*

*same as modays*

Fridays: relax
Saturdays: relax

Well,thx for checking it up, and maybe I'll get a few advices.

01-12-2007, 11:04 PM
Eat when you're hungry. How much depends on your goals and your metabolism.

As for the routine, I'd suggest doing a search for WBB1, WBB2, WBB3 or BGB

01-13-2007, 12:12 PM
Ok, I'll look for WBB1 and the others later today..

As for the food, thats my problem.. I dont eat a lot, and I could stay all day eating just 2 buiscuits all day, and won't be hungry...