Well now that basketball season is underway and games are just around the corner im in a bit of a bind with my workout schedule. Game date vary week to week, and me already having a hell of a time gaining weight, basketball makes it excessively harder with 2 1/2 of cardio 6 days a week, along with 45 minutes of PE in the mornings. Currently im doing a split that looks similar to this.
Day 1- Chest/Triceps
Day 2- Shoulders
Day 3- Legs
Day 4- Arms
Dont really have a general routine, just have a list of exercises i commonly do for each muscle(mostly compound) and i vary them week to week.
Rest when needed, usually between Day 2/3, and weekends usually off.
I do abs usually twice a week, i dont really have a set routine, i usually try to keep variations and changes in my workout by including negatives, dropsets, tri-sets, etc. I love to pyramid my lifts, somewhere around 10,8,6,6 or 10,8,6,4, depending on the weight and exercises. I generally do isolation lifts as pyramid, but I try to do as many compound lifts as possible(Usually do 4x5, or 4x6 on compounds, generally not always)
However once games start next week my workout schedule like last years will be hectic. Ill probably change to a 3 day split, something like upper/lower/upper, then lower/upper/lower.
Goals: Right now its kind of hard to say. Im the fastest kid on my basketball team and quickest. Im currently 5'11, 160ish, and i obviously dont want to gain a whole lot of weight to slow me down. I already have a hard time of gaining weight as i said, but i usually take in anywhere from at least 3000-3300 calories, usually depending on what the school lunch has .
A general Outline of My Meal Plan on (Mon-Fri)
Meal 1(7:15 AM): Oatmeal/Cereal,Protein Shake, Glass of Milk, 1/2cup cottage cheese. (Sometimes eggs, or Wheat Crackers w/ PB, Just depends on time,love big breakfasts' though )
Calories Roughly: 600-900
Meal 2(10 AM): Lunch Meat w/ 2 slices of cheese. sandwich on wheat bread(sometimes with 14g of protein if walmart has it!), and granola bar
Calories Roughly: 400-450
Meal 3(11:45 AM): School Lunch. Usually not that bad, everyday i have some fruit/veggies, 2 cups of chocolate milk, and a PB& J)
Calories: Usually 700-1,000 (depends on the main meal at school)
Meal 4: (1:30 PM): Apple, Small Protein Shake
Calories Roughly: 175-250
Meal 5(6:00 PM)(Pre-Workout): Usually Wheat Bread, a Protein Bar, or some whey protein, and i drink a water during during workout.
Calories Roughly: 300-450
Meal 6(Post Workout): Always a protein shake with 50g, and a Gatorade
Calories Roughly: 400-450
Meal 7: (8:00 PM)Usually about an hour after working out ill cook some chicken, glass of milk, and a banana or bagel.
Calories: Usually: 350-450
Meal 8: (10:00 PM) Not really a meal, but usually just go chug some milk out of the fridge, eat some cottage cheese, and have a tbsp of PB, only if i cant get a protein shake in before bed.
Calories: Roughly 200-300
Total Calories: 3000-3300
Current Supplements: Nitrean Protein, Multi-Vitamin, and soon to be Fish-Oil(ran out yesterday!) I have purple wrath and some generic creatine, but im debating on whether or not to start taking them again?? Anyone?
Start: 11/22/07: 5'10, 140lbs.
Now: 11/15/08: 5'1'', 165lbs.
Start/Now Lifts 1RM:
Deadlift: N/A(Haven't Maxed Out Yet)
Well i think i got most of it covered, just let me know if i forgot any of the basic stats/info. I have been gaining weight slowly and surely on this new meal plan. I had to adjust it to my school schedule, and i bring food to school now and its been great. Im up to almost 165 now, but it just depends on the day really. But wish me the best of luck on my goal toward 180lbs of mass before schools out! Just waiting for baseball since its a lot easier to gain weight! Let the Journey Begin!!!