Snatch518

I think I came up with a sound plan that I'm happy with and think will give me the results I desire. My Diet is at the bottom. Are there any substitutes for tuna? I really hate tuna, would salmon or any other cold water fish work well?

Give me feedback on what you think and what I should change, eliminate, or alter. Thanks to all those who respond.

Background/Info: I'm 18, 5'9". I've been lifting 4 months. I have gained 17 pounds since I started. I started at 131, 15% BF. I'm Currently 147, 13% BF. Current measurements: 12.5" arms (unflexed), 37" chest. 31" waste. I wanted to start this once I hit 150. Goals: 145, 9% BF by June 15. I know I'm still very very small, but I am very consious about my body fat. I just want to look good for the beach and then bulk up again.

Training Plan

Monday - Chest and Tri’s:
Bench Press – 8/6/4/6/8
Incline Bench Press – 8/6/4/6
Incline Dumbbell Flys 12/10/8
Dumbbell Bench Press – 10/8/6
Dips – 3 sets until failure
Close Grip Bench Press – 10/8/6
Tricep Cable Pulldowns – 12/10/8
Lying Overhead Tricep Extensions – 10/8/6

Tuesday:
Cardio: 30 minutes on Treadmill, medium intensity.

Wednesday - Legs and Shoulders:
Squats – 7/6/5/6/7
Leg Curls – 12/10/8
Leg Extensions – 12/10/8
Calve Raises – 14/14/14/14/14
Military Press – 10/8/6/8
Bent Over Dumbbell Rows – 12/10/8
Upright Barbell Rows – 10/8/6

Thursday:
Cardio: 30 minutes on Treadmill, medium intensity.

Friday – Back and Biceps:
Pull Ups – 3 Sets until Failure
Bent Over Dumbbell Rows – 10/8/6
Lat Pulldowns – 12/10/8
Deadlifts - 8/6/6/8
Shoulder Shrugs – 8/6/6/8
Barbell Curls – 12/10/8
Incline Dumbbell Curls – 12/10/8
Preacher Curls – 10/8/6

Saturday:
Cardio: 30 minutes on Treadmill, medium intensity.

Dieting Plan
6:30 – Cardio on Tuesday, Thursday, Saturday
7:15 – 1 whole egg, 7 egg whites. 1 cup of oatmeal with ½ scoop of protein powder. Essential Fatty Acids pill. Multivitamin.
10:30 – Turkey Sandwich on Multigrain bread.
2:30 – Can of tuna.
3:00 – Weight Training on Monday, Wednesday, Friday
4:30 – Meal Replacement Shakes and 8 oz of Gatorade. Essential Fatty Acids pill.
7:30 – 2 Chicken Breasts and Steamed Veggies or Green Beans.
10:30 – Protein Shake. Essential Fatty Acids pill.
11:00 – Glutamine Drink.

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Obsessed is just a word the lazy use to describe the dedicated.

If you keep doing what you've always done, You'll always get what you have already gotten.

Prince

as far as the lifting it's pretty high volume.

just an example when I work chest I typically only use 2 different exercises.

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Snatch518

I've been getting that comment from various people on various boards. How should it be modified?

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Obsessed is just a word the lazy use to describe the dedicated.

If you keep doing what you've always done, You'll always get what you have already gotten.

Scotty the Body

You can almost split your routine in half, do one half one week then the other half the next so you have a 2 week routine with different exercises.

Like your chest day has BB press and DB press, you don't need to do both on the same day, split it up so your doing BB one week then DB the next.

Cool

ponyboy

Took a close look at your diet and personally I don't think you are eating enough. Try making one of your meals earlier in the day a little bit more in terms of calories, breakfast is always best to get your metabolism revved up. And yes, you get actually more EFA's from salmon than you do from tuna so it is actually a better fish to eat if you can (I'm allergic).