(Youth) Eggo's Diary/Log/Journal/Whatever!

[Sandy Eggo]

Hey, Sandy Eggo here. My first day on the forum and I like it so muc I decided to become comitted to it. What better way than to start up a diary/log? BLOG STARTED OCTOBER 15, 2007.

My real name is Andrew, or AJ. I'll be 14 in a month but you'll se me saying I'm 14 just because it's so close. I'm very mature for my age and I look like I'm 16 (so I've heard). I'll post more advanced dimensions later but for now:

AGE:14
HEIGHT:5'7"
WEIGHT:135lbs
Like I said, I'l post more detailed/advanced dimensions such as BF%, arm/leg lengths and waist/bicep stuff like that, just not a lot of time as I type and i don't know them by heart.

I'm a freshmen in highschool, and yes, the Name 'Sandy Eggo' derives from my hometown San Diego.

Well introductions are lame, so let's get on with it.

TOC
I. Introduction
II. Diet
---A. Weight Goal
---B. Meal Log
III. School
IV. Weight Training
---A. Lifting Goal
---B. Equipment
V. Misc.
====================================================================================

II. Diet
My diet is very disappointing. I'd like to eat healthier, and I would be willing to do so, but unfortunately I don't have access to all the supliments/healthy foods I desire. My Diet USUALY consists of cereal in the morning(sometimes no breakfast on school mornings), a school lunch in the afternoon (if the line isn't huge), and a homecooked dinner which usualy is one of the following: Chicken, steak, pasta, salad, leftovers. I rarely go eat at fast-food places but if I do, I usualy go to SubWay and get a footlong.

A. The Goal.
My Goal weight-wise is to first of all find out my BF% (Not sure how to do that, help will be appreciated), then put on some muscle in the arm regions, and upper leg/thighs/hamstring area. Depending on my BF%, we'll see how much I want to weigh, but overall I'd like to stay the same, swaping fat for muscle.

B. Meal Log.
Monday October 15, 2007. Tuna Sandwich (whole can) with miracle whip (mayo, bleh) for breakfast. For Lunch I had 2 servings of maple & brown sugar oatmeal, found a huge box of Lipton tea, it has 250 bags! Lol so I had some of that too, good for potassium, no cals, no protein, no cabs, one g of sugar added for flavor.

Tuesday October 16, 2007. Bought a box of cereal with pumpkin seeds and flax seeds in it, along with some granola. Had that for breakfast. Bottled water and "ants on a log" (celery with peanutbutter and raisons on the top) for lunch. Whey Protein shake and chicken with mixed veggies and corn, rice for dinner.

Wednesday October 16, 2007. Granola/pumpkin/flax seed cereal (real good by the way) for breakfast. Bottled water and a hame/cheese/lettuce sandwich - lunch. Whey Protein shake when I got home from school. Haven't had dinner yet.

III. School.
Ah, school. A fun yet hard part of my life. I'm in a weird situation this year, I moved schools about 2 months into the year and 3/6 of my teachers are making me make up all the work I "missed". This is a big impact on spare time for me. School starts at 7:35, ends at 2:35. My schedule looks like this:

Period:
1-Algebra 1
2-English 9
3-World Geography
4-Spanish 1
5-Weight training/individual determination (football)
6-Biology

Blocks:
Monday:
Periods 1-6.
~One hour periods. Nutr. Brk. after 2nd. Lunch after 4th.

Tuesday/Thursday:
Periods 1,2,3.
~100 min periods. Nutr. Brk. after 1st. ELP (extended learning period [basicaly do your homework period]) after 2nd. Lunch after ELP.

Wednesdays/Fridays:
Periods 4,5,6.
~100 min periods. Nutr Brk. after 4th. ELP after 5th. Lunch after ELP.

IV. Weight Training.
Most of my working out happens during school in weight training class (Mondays, Wednesdays, and Fridays) for ~50 mins each class. The other ~50 mins are spent getting one-on-one help from the football coach. The Weightroom is alright I guess. His circuit is way unbalanced though. He only works the upper body. All stations are free weights (with the exception of sit-ups and stuff of course lol). In no order (although it is the direction we move in), here's the stations:

1. Sit-ups. Pretty self-explanitory. I usualy only do about 15-30 before the whistle's blown and my partner has a go, but by myself I can go on forever(not that I do).
2. Squats. 10lb. bar that I usualy put 25s on each end. When My neck gets sore (I made a thread in the Men's Health 'Weight Training' sectino about this) I take them off and just do 15 on each end.
3. Curls. Start out with 15s. About 10 reps in I switch to 20s, then take a breather at around 15 reps of the 20s. I do another 15. Breather. Move up to 25s and do 10 reps before the whistle's blown.
4. Inclined Bench. Ah, the bench, my weakest workout. During the first rotation I start out with 5s on each end, going semi-fast for about 15-20 reps. Take a breather while my partner lifts. Go back and do another 10-20 with 10s on each end. My max is 80 (not including 10lb bar). Sad, I know. This is where I need to work on. I want to be able to have a 110lb (w/ bar) max by New Year.
5. Shoulders. Don't know exactly what it's called, but we take either two 5lb plates or 10lb plates, one in each hand and extend them out in front of our bodies. Then we lower them to our sides then raise to our sides (Like a flap of the wing, except slower ) then back down. Repeat. These are no problem for me. I can go on for the whole rotation with the 5lbs, the 10lbs I get tired about 10 secs before the whistle's blown, so I can pretty much last the entire rotation with those too.
6. Triceps/bench press. I do about the same with the regular bench as I do with the inclined, so I'l skip talking about that. For the triceps, we do dips ( I think that's what it's called).

We then repeat the circuit once more, then a 15 minute "free-lift" which I usualy spend doing curls or inclined.

A. Lifting Goals.
I'd like to just be overall muscular. I don't need to be ripped, but I'd like for it to show, you know. I'd like a semi-visible 6-pack with some strong hamstring/thighs and triceps/biceps as well.

As I said earlier, I'd like to have a max of 110 (w/ bar) before Jan 1, 2008. I'd like to be able to curl a full set (12-15?) of 30lb dumbells. Pushups have been somewhat hard for me as my arms are a little behind my legs. My arms are one the weakside so therefore I want to see an improvement on the amount of pushups I can do. I can do about 20-25 without a mat and 30-35 with one.

B. I have the following equipment at my house (limited):
-2 dumbells with changeable weights. (30lbs total, or 15 each) (biceps)
-An excercise mat big enough for 2 people. (situps/pushups)
-Jumprope. (cardio)
-A fouton perfect for dips (triceps).
-Haro BMX bike. (Cardio, damn good fun )

V. Misc.
If anyone has any suggestions/ideas on how I can improve myself or achieve my goals, it would be much appreciated. Also, If you've read the entire thing, have a cookie, or a protein shake

Current
Questions:
Why is protein/carbohydrates important for a person who's working out and what ratio should a young person like myself take?

 

[Chillen]

HEY!!!!!!!!

Congrats on your journal! I wish you the best of luck!

ROCK ON!


I will look over your post, now. LOL.






Best wishes




Chillen

 

[spicypumpkin]

Hey, great log! You said you'll be 14 in a month. When is you birthday? I have a November birthday too! I'll be 18 on the 26th!

 

[Chillen]

Hey, Sandy Eggo here. My first day on the forum and I like it so muc I decided to become comitted to it. What better way than to start up a diary/log?

First day!........WOOT!............> You are comitted,,,,,,,>ROCK ON, my brotha!

My real name is Andrew, or AJ. I'll be 14 in a month but you'll se me saying I'm 14 just because it's so close. I'm very mature for my age and I look like I'm 16 (so I've heard). I'll post more advanced dimensions later but for now:

AGE:14
HEIGHT:5'7"
WEIGHT:135lbs
Like I said, I'l post more detailed/advanced dimensions such as BF%, arm/leg lengths and waist/bicep stuff like that, just not a lot of time as I type and i don't know them by heart.

Hello Andrew! Hey, Young man!.......You are starting off on the right path.

I'm a freshmen in highschool, and yes, the Name 'Sandy Eggo' derives from my hometown San Diego.

Well introductions are lame, so let's get on with it.



TOC
I. Introduction
II. Diet
---A. Weight Goal
---B. Meal Log
III. School
IV. Weight Training
---A. Lifting Goal
---B. Equipment
V. Misc.

Okay........lets ROCK THEN!

II. Diet
My diet is very disappointing. I'd like to eat healthier, and I would be willing to do so, but unfortunately I don't have access to all the supliments/healthy foods I desire. My Diet USUALY consists of cereal in the morning(sometimes no breakfast on school mornings), a school lunch in the afternoon (if the line isn't huge), and a homecooked dinner which usualy is one of the following: Chicken, steak, pasta, salad, leftovers. I rarely go eat at fast-food places but if I do, I usualy go to SubWay and get a footlong.

What sort of foods do you have access to at home? Do you have other options other than cereal in the AM. Do you like Oatmeal and Natural Peanut butter? And, when you say cereal. What type of cereal?

Can you pack a lunch? Bring water and protein powder to store in your locker for a inbetween protein snack?

Here is some information on how to configure your caloric needs. The focus of this caloric post will be on bulking or an attempt to gain lean muscle tissue:

The road to potentially bulking:


The road to your goal, is gaining knowledge of calories and nutrition within a diet proportioned to your age, wgt, hgt, and gender, which includes associated activities.

Then developing a scheduled training plan per week (which allows recuperation time) that compliments---a clean diet. When both are developed, then the key is consistency and then watching, looking, and being very mindful, of your bodily responses to your diet and training stimulus.



Surplus dieting is the MAIN thing that does the job.

Some Basic information that can lead you to weight tissue gain

Calorie calculation is an approximation science, remember this. Through your journey WATCH, LOOK, and LISTEN, to your body..........it will TELL YOU if your doing the correct things or combination of things!


○ Change your eating habits (below are some suggestion examples)

○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)

○ Try eating 5 to 6 smaller meals during the day

○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats

○ Drink lots of water during the day and before, during and after exercise

○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc

○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc

○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc

○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.

This is what you need to do:

This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.

Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.

Calculate your BMR:

The Harris Benedict equation determines calorie needs for men or woman as follows:

• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.

• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.

This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).

Step One : Calculate your BMR with the following formula:

•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:

•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9



The calorie surplus margin is just an example:

Apply this knowledge by going over the approximated MT Line (approximated Maintenance line), say for example, a +500c per day, for about 1 week.

Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes).

Note the time, and the approximated wgt.

Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT +500c).

This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy.

At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean).


If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.

Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
=========================================================

The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.

Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.

While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
========================================================
"Let your inner vision cultivate your ultimate exterior expression" —Chillen

"The strongest inner feeling that prevails will result in the exterior expression" –Chillen

"Your cultivation and manifestation of thought accumulated within your reasoning will determine your outcome"----Chillen
==========================================================

The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program around this diet.

==========================================================
Have controlled obsession (and obsession to a---Point, is necessary), but some lose this obsession once they learn the amount of work it requires. There eyes then widen and then the obsession then pops right out. Dont let this happen to you: Raise your Want-o-Meter to a new higher level.
==========================================================
==========================================================


I have to split this in two posts.........first one was too long.....


HEHEHEHE


Best wishes


Chillen

 

[Chillen]

Second half.........here we come:
LOL

A. The Goal.
My Goal weight-wise is to first of all find out my BF% (Not sure how to do that, help will be appreciated), then put on some muscle in the arm regions, and upper leg/thighs/hamstring area. Depending on my BF%, we'll see how much I want to weigh, but overall I'd like to stay the same, swaping fat for muscle.

To gain lean tissue mass, one has to have a solid diet plan and an edequate caloric "surplus".......the caloric "surplus" is the MOST important factor and the nutrients within those calories are the partner that "assists" to make it happen, brotha!

B. Meal Log.
Monday October 15, 2007. Tuna Sandwich (whole can) with miracle whip (mayo, bleh) for breakfast. For Lunch I had....

You didnt finish this.....But Tuna is GREAT! They have a "Smart Balance" mayo that is far better alternative then regular mayo.

III. School.
Ah, school. A fun yet hard part of my life. I'm in a weird situation this year, I moved schools about 2 months into the year and 3/6 of my teachers are making me make up all the work I "missed". This is a big impact on spare time for me. School starts at 7:35, ends at 2:35. My schedule looks like this:

Period:
1-Algebra 1
2-English 9
3-World Geography
4-Spanish 1
5-Weight training/individual determination (football)
6-Biology

Blocks:
Monday:
Periods 1-6.
~One hour periods. Nutr. Brk. after 2nd. Lunch after 4th.

Tuesday/Thursday:
Periods 1,2,3.
~100 min periods. Nutr. Brk. after 1st. ELP (extended learning period [basicaly do your homework period]) after 2nd. Lunch after ELP.

Wednesdays/Fridays:
Periods 4,5,6.
~100 min periods. Nutr Brk. after 4th. ELP after 5th. Lunch after ELP.

"Get er Done!" You will be fine, making up the school work will only be temporarily annoying...............> Press hard try not to procrastinate too much. ROCK ON!..........GET WITH IT!.........School IS important, my brotha!

IV. Weight Training.
Most of my working out happens during school in weight training class (Mondays, Wednesdays, and Fridays) for ~50 mins each class. The other ~50 mins are spent getting one-on-one help from the football coach. The Weightroom is alright I guess. His circuit is way unbalanced though. He only works the upper body. All stations are free weights (with the exception of sit-ups and stuff of course lol). In no order (although it is the direction we move in), here's the stations:

So its 50 mins in the weight room, and then another 50 minutes training with the football coach.......is this correct for 100 minutes of training? Or am I all messed up and have egg on my face for not understanding? LOL......let me know.

1. Sit-ups. Pretty self-explanitory. I usualy only do about 15-30 before the whistle's blown and my partner has a go, but by myself I can go on forever(not that I do).

One wants to try to keep the situps BELOW 30 reps--Unless, high endurance is what you need or want. In addition, I suggest only going up 30 degrees, to allow not as much hip flexor involvement.

2. Squats. 10lb. bar that I usualy put 25s on each end. When My neck gets sore (I made a thread in the Men's Health 'Weight Training' sectino about this) I take them off and just do 15 on each end.

One of the most important thing in any exercise is proper form. Sometimes, the internet can be your friend: google proper form on the Squat.

Can you get access to free weights to allow the Deadlift?

3. Curls. Start out with 15s. About 10 reps in I switch to 20s, then take a breather at around 15 reps of the 20s. I do another 15. Breather. Move up to 25s and do 10 reps before the whistle's blown.

Are these standing barbell curls? Some people on the forum dont like curls. But, I assure you they are a good exercise; however, If you can include chinups or pullups....this would serve in this area as well.

4. Inclined Bench. Ah, the bench, my weakest workout. During the first rotation I start out with 5s on each end, going semi-fast for about 15-20 reps. Take a breather while my partner lifts. Go back and do another 10-20 with 10s on each end. My max is 80 (not including 10lb bar). Sad, I know. This is where I need to work on. I want to be able to have a 110lb (w/ bar) max by New Year.

It is normal for the incline bench to be slightly lower in usage weight than the flat bench usage weight. Again ensure proper form on the incline to avoid putting the "shoulders" too much in the movement.

5. Shoulders. Don't know exactly what it's called, but we take either two 5lb plates or 10lb plates, one in each hand and extend them out in front of our bodies. Then we lower them to our sides then raise to our sides (Like a flap of the wing, except slower ) then back down. Repeat. These are no problem for me. I can go on for the whole rotation with the 5lbs, the 10lbs I get tired about 10 secs before the whistle's blown, so I can pretty much last the entire rotation with those too.

The exercise sound like front laterals. Can you get access to free weights to allow for the: Military Press?

6. Triceps/bench press. I do about the same with the regular bench as I do with the inclined, so I'l skip talking about that. For the triceps, we do dips ( I think that's what it's called).

You do bench press THEN Dips here? Though the two different bench press types do hit the tricep--its more indirect and not really the focus muscle--though they get hit fairly well. the Dips on the other hand will provide far better (in my opinion) tricep isolation along with very good chest muscle usage.

We then repeat the circuit once more, then a 15 minute "free-lift" which I usualy spend doing curls or inclined.

So basically you do 2 sets of each, then a 15 minute free time. This is time to change things abit........I think with the time you have and since you already did two sets (incline/flat bench) that hit the chest and Curls......your time can be better spent doing something else then hitting the small muscle of the bicep. You will get far better results possibly adding Deadlift here in this spot and/or Military press. Or Bent over row for the back.

A. Lifting Goals.
I'd like to just be overall muscular. I don't need to be ripped, but I'd like for it to show, you know. I'd like a semi-visible 6-pack with some strong hamstring/thighs and triceps/biceps as well.

The road to your goal is getting the diet correct, and THEN using the 35 (+15) minutes you have to your best advantage. I think your routine, if possible, needs just a tad changed to bring it up to your personal needs.

As I said earlier, I'd like to have a max of 110 (w/ bar) before Jan 1, 2008. I'd like to be able to curl a full set (12-15?) of 30lb dumbells. Pushups have been somewhat hard for me as my arms are a little behind my legs. My arms are one the weakside so therefore I want to see an improvement on the amount of pushups I can do. I can do about 20-25 without a mat and 30-35 with one.

I admire your weight poundage goals. But this shouldn't be the primary focus in the sense you are putting it. What should be the focus (and ultimately can lead to the same goal you stated) is primarily focusing on---Progression.

I recommend a writing down the exercises, weight being used, and then keeping track of the reps completed---to track progression, and if need be enable FORCE progression techniques. The KEY to training, is PROGRESSION. Trying with FULL THROTTLE to progress from one workout to the next (whether its an increase in reps or weight or both).

For example: you used 100lbs on Bent Over row and did 8 reps. The next workout with the back you want to get 9 reps, and so on and so forth. If the target cut off rep range is 12 (for example), then you would increase about 5 lbs. This is progression in its simple basic form.

I believe you have to track progress because its CRITICAL to ones success and to strength and/or muscle gains.

B. I have the following equipment at my house (limited):
-2 dumbells with changeable weights. (30lbs total, or 15 each) (biceps)
-An excercise mat big enough for 2 people. (situps/pushups)
-Jumprope. (cardio)
-A fouton perfect for dips (triceps).
-Haro BMX bike. (Cardio, damn good fun )

Could you think about possibly swapping out the time doing situps at school for say: the deadlift/MP/bent over row, and do the torso work at home? This may allow time for-------more OVERALL beneficial lifts that will benefit you more toward your goal......then.....situps, when you have access to the bigger and nicer equipment.


This is just a tentative overview.....but I think some changes or minor modifications in the training side are in order.


Best wishes



Chillen

 

[Sandy Eggo]

Hey, great log! You said you'll be 14 in a month. When is you birthday? I have a November birthday too! I'll be 18 on the 26th!

The 4th. Are you a Scorpio?
Chillen, I'm reading your replie right now, I can't even begin to thank you for your help.

[edit] Chillen, I finished reading and I'm going to do a little research before I give you a response.

But real quick, I can say that I have access to the following:

What sort of foods do you have access to at home? Do you have other options other than cereal in the AM. Do you like Oatmeal and Natural Peanut butter? And, when you say cereal. What type of cereal?

Can you pack a lunch? Bring water and protein powder to store in your locker for a inbetween protein snack?

I have other options in the morning, it's just that I usualy wake up so I have time to shower and get ready (not including eating). All that I realy need to do is start waking up a little earlier. I have things like eggs, fruits, leftover dinner? We have oatmeal here, yes (I had some for lunch [wasn't at school today]). I'm not sure what you mean by natural peanut butter, but if you mean like geting peanuts and crushing them, then no. I have normal jars of it though. Luckily, I don't eat the chocolatey/fruity cereals. I normaly have something like Honey Bunches of Oats, Raison Bran, things like that.

I probably would be able to pack a lunch, and I'm going to look either today or tomorrow for some whey powder (good?).

You didnt finish this.....But Tuna is GREAT! They have a "Smart Balance" mayo that is far better alternative then regular mayo.

I didn't finish it because I haven't eaten dinner yet Tuna IS good, running low though. The reason I use Miracle Whip is because of the taste. I read the Nutritional Values of both regular mayo and Miracle Whip and the MW is healthier. I can't stand the taste of mayo so do you think it would make a big difference if I stuck with MW instead of the SB stuff you suggested?

The rest of my reply will have to wait until I learn some stuff you posted.

Thanks so much,
Eggo.

 

[Sandy Eggo]

First day!........WOOT!............> You are comitted,,,,,,,>ROCK ON, my brotha!

Thanks, I hope to stay that way.

What sort of foods do you have access to at home? Do you have other options other than cereal in the AM. Do you like Oatmeal and Natural Peanut butter? And, when you say cereal. What type of cereal?

Can you pack a lunch? Bring water and protein powder to store in your locker for a inbetween protein snack?

Answered this in the above post.

○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)

We have a big box of Splenda, will that do?

○ Try eating 5 to 6 smaller meals during the day

Won't be able to do this as effectivley on school days, but I can do it on weekends for sure

○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats

Trying to do that right now, I think I'm doing pretty good so far.

○ Drink lots of water during the day and before, during and after exercise

Always do

○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc

Looks like I'm gonna need to pay a visit to the grocery store. Low on fruits.

○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc

I got this part covered.

○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc

Is there a difference in nutrients between white and dark tuna? Oh, and, I bought some Whey Protein Powder.

○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.

I bought a cereal with flax seeds. Would there be fish oils in canned tuna?

This is what you need to do:

Calculate your BMR
In order to incorporate activity into your daily caloric needs, do the following calculation
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9

Based on your formulas, I'm going to need around 2300 calories.

some lose this obsession once they learn the amount of work it requires. There eyes then widen and then the obsession then pops right out.

I'm pretty good at staying motivated.

"Get er Done!" You will be fine, making up the school work will only be temporarily annoying...............> Press hard try not to procrastinate too much. ROCK ON!..........GET WITH IT!.........School IS important, my brotha!

Yeah procrastination seems to be the only thing holding be back at the moment. But I think I can get it over with pretty soon.

So its 50 mins in the weight room, and then another 50 minutes training with the football coach.......is this correct for 100 minutes of training? Or am I all messed up and have egg on my face for not understanding? LOL......let me know.

Yes, 100 minutes ROUGHLY.

One wants to try to keep the situps BELOW 30 reps--Unless, high endurance is what you need or want. In addition, I suggest only going up 30 degrees, to allow not as much hip flexor involvement.

Didn't know about the 30 reps, I'll remember that. I always try to not go above 45 degrees, so I'll remember to go a little bit less next time.

Can you get access to free weights to allow the Deadlift?

My coach throws in dead lifts once a week, so that's all I'll be able to do.

Are these standing barbell curls? Some people on the forum dont like curls. But, I assure you they are a good exercise; however, If you can include chinups or pullups....this would serve in this area as well.

Yeah they are. Why would people not like curls? We have a few pullup bars (and 2 wide-grip bars) so, yes, I have access to that. I'm also fixing to get a pullup bar to go in my house so that'll be good...

The exercise sound like front laterals. Can you get access to free weights to allow for the: Military Press?

Yeah I think that's it. What is the Military Press?

You do bench press THEN Dips here? Though the two different bench press types do hit the tricep--its more indirect and not really the focus muscle--though they get hit fairly well. the Dips on the other hand will provide far better (in my opinion) tricep isolation along with very good chest muscle usage.

No, when I said "dips/bench press" I meant it's either or. Some days we do bench, other times we do the dips.

The road to your goal is getting the diet correct, and THEN using the 35 (+15) minutes you have to your best advantage. I think your routine, if possible, needs just a tad changed to bring it up to your personal needs.

Well I'm working on the diet at the moment, as you know, but the routine won't be able to be changed, it's his circuit and I've already asked if it could be tweaked, but he ignored my request

Could you think about possibly swapping out the time doing situps at school for say: the deadlift/MP/bent over row, and do the torso work at home? This may allow time for-------more OVERALL beneficial lifts that will benefit you more toward your goal......then.....situps, when you have access to the bigger and nicer equipment.

^ Look up at my last reply ^