Workout Plan

[Schmidt1989]

Ok first off, don’t hate me if you guys aren’t really into this. I’m a computer nerd so i really enjoy helping people build new systems and stuff like that and i was wondering if anyone on here was into that kind of thing but instead of building computers, making a weekly workout plan. If nobody’s into that, i can just make my own, but decided to see if anyone with experience would like to do it for me. But i’m not trying to sound lazy so please don’t criticize me. but anyhow, if anyone would like to here’s some of the things i think you might need to know:

I am 16 years old, 5'6 and i weigh 125, about 2% BF (if that), and i max out at about 125 or 130.

My goal is to weigh 150 and lift 175 by Christmas and i would like to be faster, i don’t know my times for anything at the moment but anything to help me be faster would help. i think i can run a mile in probably 7 minutes or so, probably a little faster.

I do go to school and football practice everyday except weekends. I have a regular bench press but i can sometimes find ways to get to them gym. If you need to know anything else let me know.

Thanks,
Ryan

[antihero]

Ok first off, don’t hate me if you guys aren’t
really into this. I’m a computer nerd so i really enjoy helping people
build new systems and stuff like that and i was wondering if anyone on
here was into that kind of thing but instead of building computers,
making a weekly workout plan. If nobody’s into that, i can just make my
own, but decided to see if anyone with experience would like to do it
for me. But i’m not trying to sound lazy so please don’t criticize me.
but anyhow, if anyone would like to here’s some of the things i think
you might need to know:

I am 16 years old, 5'6 and i weigh 125, about 2% BF (if that), and i max out at about 125 or 130.

My
goal is to weigh 150 and lift 175 by Christmas and i would like to be
faster, i don’t know my times for anything at the moment but anything
to help me be faster would help. i think i can run a mile in probably 7
minutes or so, probably a little faster.

I do go to school and
football practice everyday except weekends. I have a regular bench
press but i can sometimes find ways to get to them gym. If you need to
know anything else let me know.

Thanks,
Ryan



few things you should know:



1. you are not 2% bodyfat....probably 12%

2. you want to put on about 25lbs of muscle in less than 6 months....unfortunately, thats just not a realistic goal.

3. while your in season with football, just worry about
football.....you increase your speed, strength and endurance in the off
season.

[antihero]

btw, what are your other lifts? what lifting experience do you have? what supplements are you taking?




Edited by: antihero

[Schmidt1989]

first off, i used to be a runner, and i know for a fact im ~2% BF trust me on that one. I ahvent started taking sups. yet but i plan on starting protein in october, i dont really have any lifting experience, and i dunno my other lifts, i may goto the gym tomorrow so ill repost what i have for those.

[antihero]

first off, i used to be a runner, and i know for a
fact im ~2% BF trust me on that one. I ahvent started taking sups. yet
but i plan on starting protein in october, i dont really have any
lifting experience, and i dunno my other lifts, i may goto the gym
tomorrow so ill repost what i have for those.



a) YOU ARE NOT 2%BF. 4-5% IS CONTEST CONDITION FOR BODYBUILDERS. YOU DO NOT GET LOWER THAN THAT.



b) starting protein is good to begin, at least your on the right track



c) make sure your diet is cleaned up



d) some more lifts would be great if you can get to the gym tomorrow...

[RoaringMad Mac]

Yeah partner 2% is a little low there. That is actually dangerous to live with.


I would keep up a regualr schedule of doing Core lifts at your age Mainly ones like Bench, Squat and Dead Lift.


I would not worry so much about the supplements right now besides Protein You are 16 years old let your body grow from intake of food,and plenty of it.


I will modify this later with a possible list of a good starting routine.

[Schmidt1989]

ok i tryed that skin pinch calculator thing and it said like 2.53 i think but 4-5 even up to 7% is fine for me. ok so i wont start supplements until...17? Anyhow thanks alot to both of you, and i really appreciate that roaring mad mac.


Thanks,


Ryan

[8pack]

lol, anything lower then 4% is a dead dude.


junior in highschool and you weight 125,what position do you play?


to answer you question, is a 5 day split good?:


monday-shoulders


tuesday-arms


wednesday-legs


thursday-back


friday-chest, abs


this routine is the best 5 day split out.

[Schmidt1989]

5 days is good, should i rest on weekends or do cardio? im a sophomore, and im actually not 16 yet...10 days, i cant wait, but anyhow i play wide receiver and corner back.

[antihero]

oh yeah, EAT,EAT,EAT,EAT,EAT,EAT,EAT,EAT,EAT,EAT,EAT,EAT,EA T,EAT,EAT, EAT,EAT,EAT,EAT,EAT,

[antihero]

5 days is good, should i rest on weekends or do
cardio? im a sophomore, and im actually not 16 yet...10 days, i cant
wait, but anyhow i play wide receiver and corner back.



on the weekends, just rest.

[8pack]

yea rest, why would you need cardio at 125?

[antihero]

yea rest, why would you need cardio at 125?



he prolly wants to keep his bf down as low as it is

[Schmidt1989]

yeah i do want to keep my BF low, i do enjoy my stomach.

[antihero]

yeah i do want to keep my BF low, i do enjoy my stomach.



well forget about it, the summer is almost over, and no-one cares
anymore....go on a clean bulk and dont worry if you cant see your
abs....you can do cardio and dieting later (maybe early spring) and
then you can see how much muscle you put on...

[Schmidt1989]

but what about swim season? that starts in october, i do that every weekday. that goes until spring then i have track.

[antihero]

but what about swim season? that starts in october,
i do that every weekday. that goes until spring then i have
track.

well, what are you more worried about, swimming or gaining muscle?

[Schmidt1989]

id like to get big swimming isnt really that important to me, i really want to get bigger.

[8pack]

dont worry about cardio at all, your obviously an ectomorph, you aint gonna gain no fat, and even if you do, it'll be a peice of cake to get rid of it.

[Schmidt1989]

ok i wont worry about cardio, but im not like 100% ectomorph, there are smaller kids in my grade...

[antihero]

ok i wont worry about cardio, but im not like 100% ectomorph, there are smaller kids in my grade...



really, they get smaller than 125?

[RoaringMad Mac]

Form what you have told us you are a classic Ectomorph,but don't be afraid of that. This gives you plenty of time to put on good lean Muscle that will stay with you until you are old. Just make sure the guidelines you do eventually set for yourself you stick to.


You are only resposible for the effort not the outcome.


I always wanted to say that Hey I might just put that in my sig.

[8pack]

yeaa, i noticed that on your sig

[antihero]

and make sure you stick with it....its gonna take some time before you get to see results ,but they will be well worth it...

[Ianhockey91]

Form what you have told us you are a classic Ectomorph,but don't be afraid of that. This gives you plenty of time to put on good lean Muscle that will stay with you until you are old. Just make sure the guidelines you do eventually set for yourself you stick to.


You are only resposible for the effort not the outcome.


I always wanted to say that Hey I might just put that in my sig. Thats a great line.

[RoaringMad Mac]

Well, actually it is a saying that my partner says also I stole it from him, If I could ever get him on here I will make it his since I heard it orginally from him.

[Maverick]

You know that 3% bodyfat is necessary to properly support your internal organs, right?

[JPwonder]

I'd start taking protein, or at least eat stuff high in protein and carbs, or any food at all if you are 125. I used to be around that size and just eat as much as i can, take protein and i never saw any fat increase so don't worry about that.

[Schmidt1989]

"...or any food at all..." i actually eat quite abit for a kid my size, i just dotn get fat, my dad usedto have a great metabolism so thats where i got it from.

[8pack]

thats what i used to think back in the days too, I eat a lot. but i really didnt

[antihero]

thats what i used to think back in the days too, I eat a lot. but i really didnt



when you think you cant eat another bite, take a break for 1 hr, and
then go back to eat again....this will begin to stretch your stomach,
then you can stop doing that after about 2-3 weeks....then start eating
6 decent size meals a day

[8pack]

are you talking to me? lol

[RoaringMad Mac]

thats what i used to think back in the days too, I eat a lot. but i really didnt

when you think you cant eat another bite, take a break for 1 hr, and then go back to eat again....this will begin to stretch your stomach, then you can stop doing that after about 2-3 weeks....then start eating 6 decent size meals a day




With all do respect Anti, I have to disagree. If he gets into the routine of eating those 6 small meals a day now it will pay off better in the long run. Gouging yourself like that will only result in improper digestion. Hardgainers really need to consume the right amount of food to be processed like they should especially with their high metabolisms.


I know you mean well and I am pretty sure that is the way a lot of smaller guys have been taught,but in my experience it also just slows them down. You still want to keep that metabolism high and cooking.

[antihero]

thats what i used to think back in the days too, I eat a lot. but i really didnt

when
you think you cant eat another bite, take a break for 1 hr, and then go
back to eat again....this will begin to stretch your stomach, then you
can stop doing that after about 2-3 weeks....then start eating 6 decent
size meals a day




With all do respect Anti, I have to disagree. If he gets into the
routine of eating those 6 small meals a day now it will pay off better
in the long run. Gouging yourself like that will only result in
improper digestion. Hardgainers really need to consume the right amount
of food to be processed like they should especially with their high
metabolisms.


I know you mean well and I am pretty sure that is the way a lot of
smaller guys have been taught,but in my experience it also just slows
them down. You still want to keep that metabolism high and cooking.






i understand where your coming from, but this is what i was told to do
when i began and it was successful for me. its just to get him
past the beginning "speedbump" of not eating enough so that he can then
get everything straightened out

[RoaringMad Mac]

Oh okay I see then apologies are in order from this end. The one thing I would find however is what ever works for you. Everyone needs to be their own experiment so to speak. That way you can perfect what you have and have it down to a T.