Alright lets get down to business. I've been working out since the summer before freshmen year in highschool and im a junior now (so been working out for 3 years)
I feel that my body has hit the plateo effect and i need to try a new routine.I got very high Metabolism and its hard for me to gain weight. Here are my stats so far.
Weight:128-130
hieght:5'6
age:17
Heres my Nutrition
Workout days:
Breakfast
* 3 whole eggs
3 egg whites
2 cups of oatmeal
(I dont eat any of thoses :/)
Morning snack
8 oz. low-fat cottage cheese
1 cup sliced pineapple
1 tbsp. peanut butter
Lunch
4 oz. turkey deli meat
1 tbsp. fat-free mayonnaise--dont eat
2 slices whole-wheat bread
Preworkout snack
1 scoop whey protein mixed in water
1 large apple
Postworkout snack
2 scoops whey protein mixed in water
1 medium plain bagel
2 tbs. jelly
Dinner
8 oz. top sirloin
1 large sweet potato--dont eat
1 cup chopped broccoli---dont eat
2 cups green salad
2 tbsp. olive oil/ vinegar dressing--dont eat
Night Time snack
1 oz. walnuts
1 scoop casein protein mixed in water (where do i find this )
total:3,004 calories
261 g protein, 304 g carbs
80 g fat
REST DAYS
Breakfest
3 whole eggs
2eggs whites
2 cups cooked oatmeal
Morning snack
1 scoop whey protein mixed in water
1 medium banana
1 tbsp. peanut butter
Lunch
1 can tuna
1 tbsp. fat free mayonnaise--dont eat
2 slices whole-wheat bread
1 cup blueberries--dont eat..
Afternoon snack
2 scoops whey protein mixed in water
1 cup of raisin bran--dont eat
8 oz. low fat milk--dont drink, chocolate work?
Dinner
9 oz. salmon
1 cup of brown rice
2 cups broccoli---dont eat(I like carrots)
2 cups green salad
1/2 avocado
1 tbsp. olive 63d+vinegar dress--dont eat
Nighttime snack
1 scoop casein protein mixed in water
Total: 2,917 calories
261 g of protein
268 g carbs
89 g fat
****Anything i dont eat will be substituted with GNC XXX MASS***
If theres another supplements that is better than has alot of calories, with whey,casein protein and regular.. then let me know!
WORKOUTS! FRIST 1-4 WEEKS-3 DAY SPLIT
MODAY:
CHEST---INCLINE PRESS---2 SETS/10 REPS---2 MIN REST
CHEST---MACHINE BENCH PRESS---2 SETS/10 REPS---2 MIN REST
CHEST---PUSH UPS---2 SETS/FAILIURE---2 MIN REST
SHOULDERS---OVERHEAD PRESS---2/10 REPS---2 MIN REST
SHOULDERS---SMITH MACHINE UPRIGHT ROW---2 SETS/10 REPS---2 MIN
TRICEPS---SMITH MACHINE CLOSE GRIP BENCH PRESS---2 SETS/10 REPS---2 ---MIN REST
TRICEPS---TRICEPS PRESSDOWN--- 2 SETS/10 REPS---2 MIN REST
ABS---CRUCH---2 SETS/FAILURE--- 1 MIN (CAN DO A VARIETY ON THESE)
WEDNESDAY
LEGS--- LEG PRESS---2/10---2 MIN
LEGS--- LEG EXTENSION---2/10---2 MIN
LEGS---LYING LEG CURL---2/10---2 MIN
CALVES---STANDING CALF RAISE---2/10---2 MIN
CALVES---SEATED CALF RAISE----2/10---2 MIN
FRIDAY
BACK---PULL-UP---2/FAILURE---2 MIN
BACK--- LEG EXTENSION---2/10---2 MIN
BACK---PULL DOWN---2/10---2 MIN
TRAPS---SHRUG---2/10---2 MIN
BICEPS---BARBELL CURL---2/10---2 MIN
BICEPS---PREACHER CURL---2/10--2 MIN
BICEPS---SEAT 1 OR 2 HAND CURL--2/10--2 MIN
FOREARMS---BARBELL WEIST CURL---2/10--2 MIN
ABS---REVERSE CRUNCH---2/FAILURE---2 MIN
There is the frist 4 weeks. I might add some things but thats about it.
:jump1: :jump1: :jump1: :jump1:
I feel that my body has hit the plateo effect and i need to try a new routine.I got very high Metabolism and its hard for me to gain weight. Here are my stats so far.
Weight:128-130
hieght:5'6
age:17
Heres my Nutrition
Workout days:
Breakfast
* 3 whole eggs
3 egg whites
2 cups of oatmeal
(I dont eat any of thoses :/)
Morning snack
8 oz. low-fat cottage cheese
1 cup sliced pineapple
1 tbsp. peanut butter
Lunch
4 oz. turkey deli meat
1 tbsp. fat-free mayonnaise--dont eat
2 slices whole-wheat bread
Preworkout snack
1 scoop whey protein mixed in water
1 large apple
Postworkout snack
2 scoops whey protein mixed in water
1 medium plain bagel
2 tbs. jelly
Dinner
8 oz. top sirloin
1 large sweet potato--dont eat
1 cup chopped broccoli---dont eat
2 cups green salad
2 tbsp. olive oil/ vinegar dressing--dont eat
Night Time snack
1 oz. walnuts
1 scoop casein protein mixed in water (where do i find this )
total:3,004 calories
261 g protein, 304 g carbs
80 g fat
REST DAYS
Breakfest
3 whole eggs
2eggs whites
2 cups cooked oatmeal
Morning snack
1 scoop whey protein mixed in water
1 medium banana
1 tbsp. peanut butter
Lunch
1 can tuna
1 tbsp. fat free mayonnaise--dont eat
2 slices whole-wheat bread
1 cup blueberries--dont eat..
Afternoon snack
2 scoops whey protein mixed in water
1 cup of raisin bran--dont eat
8 oz. low fat milk--dont drink, chocolate work?
Dinner
9 oz. salmon
1 cup of brown rice
2 cups broccoli---dont eat(I like carrots)
2 cups green salad
1/2 avocado
1 tbsp. olive 63d+vinegar dress--dont eat
Nighttime snack
1 scoop casein protein mixed in water
Total: 2,917 calories
261 g of protein
268 g carbs
89 g fat
****Anything i dont eat will be substituted with GNC XXX MASS***
If theres another supplements that is better than has alot of calories, with whey,casein protein and regular.. then let me know!
WORKOUTS! FRIST 1-4 WEEKS-3 DAY SPLIT
MODAY:
CHEST---INCLINE PRESS---2 SETS/10 REPS---2 MIN REST
CHEST---MACHINE BENCH PRESS---2 SETS/10 REPS---2 MIN REST
CHEST---PUSH UPS---2 SETS/FAILIURE---2 MIN REST
SHOULDERS---OVERHEAD PRESS---2/10 REPS---2 MIN REST
SHOULDERS---SMITH MACHINE UPRIGHT ROW---2 SETS/10 REPS---2 MIN
TRICEPS---SMITH MACHINE CLOSE GRIP BENCH PRESS---2 SETS/10 REPS---2 ---MIN REST
TRICEPS---TRICEPS PRESSDOWN--- 2 SETS/10 REPS---2 MIN REST
ABS---CRUCH---2 SETS/FAILURE--- 1 MIN (CAN DO A VARIETY ON THESE)
WEDNESDAY
LEGS--- LEG PRESS---2/10---2 MIN
LEGS--- LEG EXTENSION---2/10---2 MIN
LEGS---LYING LEG CURL---2/10---2 MIN
CALVES---STANDING CALF RAISE---2/10---2 MIN
CALVES---SEATED CALF RAISE----2/10---2 MIN
FRIDAY
BACK---PULL-UP---2/FAILURE---2 MIN
BACK--- LEG EXTENSION---2/10---2 MIN
BACK---PULL DOWN---2/10---2 MIN
TRAPS---SHRUG---2/10---2 MIN
BICEPS---BARBELL CURL---2/10---2 MIN
BICEPS---PREACHER CURL---2/10--2 MIN
BICEPS---SEAT 1 OR 2 HAND CURL--2/10--2 MIN
FOREARMS---BARBELL WEIST CURL---2/10--2 MIN
ABS---REVERSE CRUNCH---2/FAILURE---2 MIN
There is the frist 4 weeks. I might add some things but thats about it.
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