andybonse

Workout Journal


Currently

Dieting for 5 weeks to get rid of unwanted BF.

I only use protein shakes atm.

Goals

After the 5 weeks of dieting, I will increase my calorie intake to 2800, and lift heavier to increase muscle mass.

Current Workout Stats

Dumbell Chest press, Inclined and Flat - 8KG Per Arm.
Dumbell Chest flys, Inclined and Flat - 6KG Per Arm.
Dumbell Bicep Curls - 8KG Per Arm.
Dumbell Neck Shrugs - 8KG Per Arm
Leg Press - 40KG
Lat pull downs - 25KG
Front seated row - 40KG
Shoulder press - 35KG
Chin Ups
Crunches
Leg raises

Body Stats -

16 Male, 5,9 , 14%BF 145lbs.

Cman64

Nice work starting a Journal, Looking forward to reading up on you routine.

What have you got planned for the week?

wala

IMO, at your age, you should be able to make some great progress (adding muscle that is) and because of that, I would rather see you doing mostly compound exercises and simply eating a health, clean diet.

That way, you'll pack on muscle (you'll probably lose muscle by doing a cut at your age) and by putting on muscle, you will lose the fat you have naturally (muscle burns fat for its energy - more muscle you have, more fat you will burn) and you'll also lose the fat by simply keeping the diet clean.

So you can achieve the same results for the futrue, but quicker and no need for a 'diet' as such...

1quick1

Nice job starting your journal here man. I'll be checking in

Big Guns

I agree w/ Wala. DON"T cut. Keep a great diet and train as hard as you safely can. As you grow new muscle you will start to burn fat. Now if you BF goes above 18% we can adjust your diet to keep building muscle w/o adding fat. Wish I was 16 again. Good start w/ the journal I would also post your REAL food journal so that we can help you w/ it.
Kepp it up!!!!

andybonse

thanks, im just finding it hard to create a diet to add muscle without fat!, like for instance not sure how many calories.

my metabolism is FAST, i could eat a pizza everyday and not get much fatter lol.

Ive got a belnder and oats, whey lots of the healthy things for clean bulking just not sure what and how much to use without putting on fat which i dont want to do.

If i have a perfect diet and train without fat getting put on for 7 months would i notice quite a big difference ?

Thanks

Michael

If you have a good diet, eat A LOT of calories, do compound lifts 3 times a week for 7 months, it's possible that you could get 20 pounds of muscle (which is a lot)

andybonse

ive never reallly heard compound lifts term before, could you explain it please?

thanks alot

Michael

Example:
You can use 2 different exercises to target your chest. Dumbbell flies and flat barbell bench press.

Dumbbell flies stimulates only the chest muscle, giving you a good pump, and chest shape.

Flat barbell bench press activates the chest, front deltoids (shoulders) and triceps in one movement. You can use much more weight on this exercise to force the muscle to grow.

So compounds are great exercises for beginners, while more experienced lifters use some isolations in their routines.

List of compounds exercises:
Bench press (chest, shoulders, triceps)
Squat (legs, core)
Deadlift (the whole body)
Military (shoulder) press (shoulders, core)
Bent over row (back, biceps)
Pullups (back biceps)
Dips (chest, triceps)
And there are more!

You should use those in your routines!

wala

Nice list of compounds Mikey.

Just to reiterate - compounds are a movement/exercise that uses two or more muscles.

Isolation movements are single muscle movements such as curls, lateral raises, extentions.

compounds are as about in the list.


Compounds will build you the best frame possible Andy!

Most compounds also help you grow evenly - alot of young guys tend to do DB curls and isolation exercises and because they are begginers, develop uneven muscles! I think some of my small differences in muscle size (alot f guys have this) is down the fact that I DID do what i'm telling you NOT to do when i first started!

I wish I could go back...

There is a sticky thread by Malley here - http://www.extremebodybuilding.net/f...t-routine.html

This could help you out alot! take a read, especially the second post, have a good set up for a routine.

hope this info helps you out

wala

Here's an article I just found that quick posted that could help you alot and give you a few pointers. http://www.extremebodybuilding.net/f...html#post37263

andybonse

thanks guys, and i have got compounds in my workout quite alot, so thats good , only thing i need to get sorted is a bulking diet

a clean bulking diet im 16 male 145lbs 5,9, so not sure how much calories i need

ill be adidng pics from when i start to my journal soon.

thanks

wala

Remember to read those links I posted above - click them to find the articles/threads i've mentioned.

Rather than adding up calories, try keeping to protein/carbs/fat amounts, sometimes that makes it easier.

something like 40/40/20 is a good standard to stick to for protein/carb/fat

I'd say:

1 - 1.5 gram protein for each lb of lean bodymass

1 - 1.5 gram carbs for each lb of lean bodymass

0.5 - 0.75 gram fat for each lb of lean bodymass

from there, split that into 5 or 6 meals a day and get those amounts in for each meal!

Thats the simple way to do it and from that point you can chop and change depending on the results you see over the months

Cman64

It takes so long to get a good diet up and running, Lucky we got wala around