Sekonda

Hey guys hope you can give advice on what to change or hopefully just to confirm what I'm doing is right!

So I'm 16, 6ft (if that's needed), approx. 80Kg and been weightlifting for nearly 3 months now, I'm not sure whether I should bulk or cut but I'm pretty sure that should just come down to me if I want to be bigger or not, nonetheless I'm trying to bulk, this is my diet :

1st Meal :
Scottish milled oats with boiling water (60g of oats) with 30g of whey protein mixed with water, as well as fish oil, multivitamin tablets. (creatine if on phase)

2nd Meal :
2 slices of brown wholemeal bread with 50g of chicken breast and a handful of almonds

3rd Meal :
2 slices of toasted brown wholemeal bread with 2 fried eggs OR brown wholemeal rice 100g'ish OR Oat crackers and cottage cheese

Pre Workout :
30g of Whey protein with water

Post Workout:
30g of whey protein with water and 40g of maltodextrin and 40g of dextrose (L-Glutamine and other amino acids included in whey protein)

4th Meal :
Don't have much control over this but usually a good amount of meat for protein and some complex carbs as well as a variety of vegetables etc.

5th Meal:
Scottish milled oats with boiling water, 60g

My workout is 5 days per week, not all weight lifting, monday, wednesday and friday I weightlift both upper and lowerbody for 1hr 20mins and tuesday and wednesday I do around 30 mins of cardio per session (HIIT) and also abdominal exercises every day apart from weekends.

I don't do deadlifts, squats or bench presses (chest presses though) as I don't have the equipment but will do soon.

**** knows if I'm doing this right, hope I am, bit much to pile into one thread and just chucking it on you guys.

Thanks for any repsonses....
SK

trickymicky69

if you dont mind me saying, your diet is terrible.

what is your aim?

trickymicky69

and dont do abs every day, twice a week should be more than ample as long as your training involves enough exercises that work your core.

i also dont see a problem with cardio twice per week for 30mins each time and think some people overlook it as its too easy not to do it.

trickymicky69

and you dont need to bulk or cut, just eat the right foods, train hard, rest well and dont be too impatient.

irwit

for a 16 yr old I wouldnt say the diet is terrible but theres plenty of room for improvement

Eggs are your best friend but whatever you do dont fry them. Also you need larger quantities of them for them to help you.

Why not try first meal same, you can use milk if you are bulking, its a really good food source.

second meal, 5 eggs scrambled. Personally I have eeggs on their own but brown toast isnt gonna hurt you if if makes them easier to eat. Also some people dont eat the yolks but personally I like the calories its a good carb free meal then with enough calories still in there.

3rd meal rice chicken and brocolli

Pre and post wo are fine, im not the biggest beliver in pre and post workout meals importance but as long as it doesnt effect your workout then eat what you want.

4th meal. Ask your mum ( im guessing shes cooking your dinner ) to try and go for lean meat, veges and a decent carb source. Real food, avoid things coming out the freezer or ready meals.

5th meal. Big tub of cottage cheese, eggs, protein shake with milk, chicken, basically anything protein heavy really to help you get through the night with enough protein. A slow release protein such as cottage cheese or milk is good.

irwit

oops, just seen your routine !!!

Please post exatly what you are doing each day. "training for 1hour 20 minutes" isnt really telling us what you are doing.

Sekonda

Thanks for the feedback guys, my routine is basically this, mondays, wednesdays and fridays I weightlift and this is basically upper and lower body workouts and going round basically every gym machine, I know not the best way to workout!

So basically these are the machines : vertical traction(lat and biceps), lat pulldown (lats and triceps), tricep pulldown(triceps), lower back, chest press(pecs and triceps I think), shoulder press , leg press (quads, gluts and calves), abductor (inner thigh) , adductor (gluts), hamstring pull and quadriceps push, upper back pull (upper back + triceps)

I also do standing bicep curls, wrist curls (need to strengthen wrists), tricep kickbacks and some forearm exercise all with the freeweights, there is no barbell for squats, deadlifts and bench pressing although getting a bench myself so will be able to do those. I use the machines as the freeweights area in the gym is usually packed. Abdominal exercises : crunches, side ab exercies and lower ab exercise (don't know there names), spend around 15 mins doing the ab exercises.

Probably a very unorganised workout and not particularly a good one but so far gained muscle :P !

Tuesdays and thursdays are cardio in one hour sessions but do 10 mins on treadmill (around 1.5km run/jog), bicycle (3.2'ish km) and recumbrent bike (3.2km). The rest of the time I'll do either abdominal exercises or wrist curls (have hypermobility in joints, wrists can dislocate easily).

Yeah a pretty scattered workout routine, I do feel the muscle getting bigger, I am getting stronger, routine could probably changed alot to benefit myself yeaaaaahhh

Thanks guys,
A tub of cottage cheese? You kidding me man tried some of that stuff with 'oat crackers' horrible :P probably more the crackers to be honest, a tub is like 300g? need to get a job to pay for this extra food

Sekonda

irwit

Cool

Well in that case you are doing it right in the sense that you say you have gained muscle which is your goal but its a very poor way to train and you could of gained alot more if you had a more structured weights plan.

Squats you can do with dumbells as you can with bench press. Dips pull ups are also brilliant moves. You basically would be better off getting off the machines and onto free weights. Its abit of a blow to the ego lifting "less weighT" but youll be working your body in a much better way. You work so much more muscle using free weights than you do with machines which is your goal, work as much muscle as possible.

read up in the gettin started section, there are loads of beginner routines that are a great base to work from.

Sekonda

Sort of always expected this, tried to avoid the facts, I'll have a look at the different exercises, should be getting a bench + barbell soon enough so I'll be able to do a few of the 'main' exercises after my gym session

Thanks again,
Sekonda.

irwit

Avoiding the big moves is so easy. I did it for years. For me I knew I should be doing squats and deads but because no one els ein teh gym did them I pottered omn with the bicep curls and machines thinking as long as Im working out I'll improve. Its neivity at its worst. I guess its like walking from A to B. Without the big moves your kind of stuck in knee high mud thats only getting higher. Yes your getting somewhere, but you are making it so difficlut for yourself when theres a clear path just above you. Its just that initial struggle to climb out the mud and staring to do heavy compound moves you have to struggle with. Afetr that however everything becomes so much easier