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Thread: Growth Phase

  1. #1
    Wannabebig New Member
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    Apr 2006
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    Growth Phase

    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

    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

    WORKOUT

    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
    Workout

    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

    ROUTINE

    Monday:
    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

    Tuesday:
    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

    Thursday:
    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
    Attached Images Attached Images
    Last edited by Growth Phase 1; 04-21-2006 at 10:55 PM.

  2. #2
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    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.
    Last edited by fixationdarknes; 04-19-2006 at 10:27 PM.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  3. #3
    Wannabebig New Member
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    Apr 2006
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    thanks man

  4. #4
    eek... it's lil' Fixation! fixationdarknes's Avatar
    Join Date
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    Np. Btw dood, good luck!!!
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  5. #5
    Wannabebig New Member
    Join Date
    Apr 2006
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    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

  6. #6
    WBB Team Captain Coke's Avatar
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    You're off to a good start with the workout session, keep on it...nice & lean pic, fine body to pack muscle on man.
    Last edited by Coke; 04-24-2006 at 05:13 AM.

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