Is what I'm doing to get to my goals the right thing? My GAME PLAN. PERIOD.

**Gnome2207** · 02-08-2008, 11:55 PM

"My Game Plan for achieving the results I want!"

Hello everyone well basically I just wanted to ask everyone if what I'm doing is right to get to my goals... as well I have a few questions near the bottom of this that I kinda need cleared up. I appreciate any and all help

For the longest time I have been screwing around not knowing what I'm doing and by this I mean I have been going to the gym 5 or more days a week, not tracking down my workouts. Also very important I have not been tracking any DIET at all

... so before I never knew how much protein to get in, etc... All of this screwing around and laziness led me to the state of which I am now... which is that I LOSE MY GAINS, FEEL LIKE ****, ETC... I have taken over a month off from the gym and I'm going back but with a GAME PLAN! I don't want to waste anymore time with doing things the WRONG WAY!

SO NOW I'M SERIOUS ABOUT ALL OF THIS AND AM GOING TO TAKE CHARGE OF MY LIFE! I'M DONE WITH SCREWING AROUND, IT'S TIME FOR A CHANGE!

My goal is to gain muscle and lose fat... hmm so I guess I'd be bulking cause I'm going to consume 300-500 calories more than my maintenance calorie level. I wanna look amazing and be HUGE, have lots of muscle, and be RIPPED!!!! I want to go to the pool, beach, etc... take my shirt off and have people notice me and see that I workout!

I thought to myself about whether I should do this for girls, but I have come to the conclusion that girls aren't something I should be putting my mind on... I HAVE TO DO THIS FOR MYSELF! PERIOD.

I have come across this guys bodyspace, JamerJay, btw this guy is totally ripped, but what I saw in his "How I started section" what this:

I took it up for myself. Vanity, women, etc. were not driving forces for me.
Women come and go, cars and material objects come and go. Your body & your motivation, dedication and lifestyle stay with you to the very end.

I think that really applies to me, I have to think this way!

----------------------------------To Start---------------------------------------

These are some of my Stats:

Weight: 155lbs
BF%: 10.5%
Lean Body Mass: 139lbs
Height: 6 feet
Age: 17

NOTE: I'm going to measure my stats every saturday which will include all of the above stats as well body measurements. Also I'm going to take a picture of myself every saturday too.

----------------------------------------------------------------------

This is my Diet/Nutrition:

Daily Calories: 3133-3333 calories
Daily Protein(40%): 313-333 grams
Daily Carbs(35%): 274-291 grams
Daily Fat(25%): 87-93 grams
Daily Water: 93-120 ounces

Times when I'm eating:

Meal 1 - 7:00am (MORNING NUTRITION):
·
Meal 2 – 10:00am:
·
Meal 3 – 12:10pm:
·
Meal 4 – 3:00pm to 3:30pm (PRE-WORKOUT NUTRITION):

WORKOUT – 3:30pm-4:00pm:
·
Meal 5 – 5:30pm or AFTER workout (POST-WORKOUT NURITION):
·
Meal 6 – 6:30pm to 7:00pm (PART OF POST-WORKOUT NUTRITION)
·
Meal 7 – 9:00pm (BED-TIME NUTRITION)

Morning Nutrition:

Meal should consist of
A) 30-40 grams of high quality protein
B) 2 portions of moderate to high glycemic carbohydrates
C) 500ml of pure, clean water
D) 1 tablespoon of flax seed oil
E) 1 tablespoon of olive oil

Pre-Workout Nutrition:

Meal should consist of
A) 25-35 grams of whey protein mixed with 300-400ml of milk
B) 1 serving of low-glycemic carbohydrates.

Post-Workout Nutrition:

Meal should consist of
A) Post-Workout Shake
-30-40 grams of whey protein mixed in water
-70-80 grams of high sugar juice
- 5 grams of glutamine

B) Small Meal (Protein + High Glycemic Carbs)...taken about 1 to 2 hours after post-workout shake
- ex.
1 can of tuna, 1 cup white rice. Or 1 chicken breast, 100g rice cakes.

Bed-Time Nutrition:

Meal should consist of
A) 30 grams of whey protein/5 grams of glutamine mixed in 400ml of milk.
B) 1 bowl of oatmeal
C) 1 table-spoon of olive oil

·

-------------------------------------------------------------------

These are the Supplements & When I'm going to take them:

100% Whey Protein by EAS - PROTEIN
SizeON by Gaspari Nutrition - CREATINE
Dymatize BCAA Complex 5050 - BCAA'S
EAS L-Glutamine - GLUTAMINE
SuperPump250 by Gaspari Nutrition - NITRIC OXIDE
Fishoil - EFA's
Extra Virgin Olive Oil - EFA's
Animal Pak - Multivitamin

When taking:

Morning:
100% Whey Protein by EAS, Fishoil, Extra Virgin Olive Oil, Animal Pak
Pre-Workout:
SuperPump250 by Gaspari Nutrition, 100% Whey Protein by EAS
During Workout:
SizeON by Gaspari Nutrition
Post Workout:
Dymatize BCAA Complex 5050, EAS L-Glutamine, 100% Whey Protein by EAS
Bed-Time:
100% Whey Protein by EAS, EAS L-Glutamine

Nutrition Guidelines

eat every 2-3 hours
eat 5-7 small meals a day
consume more calories than burned
recalculate calories every week or 2 weeks

-------------------------------------------------------------------------

This is my Training:

To start this is the Training Philosphy I think I should follow:

Building muscle is all about training for strength

Goal of building muscle: to lift as much weight as you possibly can in a given rep range

In order for muscle growth to occur, your body must perceive the work performed in the gym as a threat to its survival.

Everything you do in the gym should be focused around the law of Intensity and Progression

·Intensity: The amount of effort exerted by the muscles on each given set of each given exercise.

·Progression: Consistently increasing the amount of weight lifted or the number of repetitions performed on each exercise.

----------------------------

Workout Plan:

I'm working out on Monday(Day1), Wednesday(Day2), and Friday(Day3)

1)5x5 Warmup Phase - Lasting 15-20 mins

a) Cardio 5 mins
b) Acclimation Sets - 5 sets on one exercise for main muscle(s) being worked that day, for ex. If it was leg day, SQUATS would be my acclimation set warmup exercise.

2)Hypertrophy Phase - Lasting 60 mins

Day1: Legs/Abs

Exercise/Sets/Reps

Barbell Squats/2/5-7
Leg Press/1/5-7
Stiff-Legged Deadlifts/2/5-7
Lying Leg Curls/1/5-7
Standing Machine Calf Raises/2/10-12
Seated Machine Calf Raises/1/5-7
Rope Crunches/2/10-12
Swiss Ball Crunches/1/10-12

Day2: Chest/Shoulders/Triceps

Flat Barbell Bench Press/2/5-7
Incline Dumbell Press/2/5-7
Wide-Grip Dips/2/5-7
Seated Overhead Dumbell Press/2/5-7
Standing Side Laterals/1/10-12
Cable Pushdowns/2/5-7
EZ-Bar Skull Crushers/1/5-7

Day3: Back/Biceps/Forearms

Deadlifts/2/5-7
Overhand Chin-ups/2/5-7
Bent Over Barbell Rows/2/5-7
Barbell Shrugs/2/10-12
Barbell Curls/2/5-7
Seated Dumbell Curls/1/5-7
Barbell Wrist Curls/1/10-12

3) Cool Down Phase - Lasting 5 - 10 mins

- Stretching

------------------------------------

For Hypertrophy Phase

·Sets: Perform 5-7 total sets per workout for large muscle groups; 2-4 sets for small muscle groups.
oLarge Muscle groups: Chest, Back, Thighs
oSmall Muscle groups: Shoulders, Biceps, Triceps, Upper Traps, Abs, Calves, and Forearms
oEx: Chest: 2 sets of bench press, 2 sets of dumbbell presses, 2 sets of dips = total of 6 sets
oNote: Take to concentric muscular failure
·Exercises: Focus on compound exercises for most part (i.e. squats, deadlifts, bench presses)
·Rest Between Sets: No real answer, however long it takes fully recover to again give 100% intensity on each set; but remember phase only lasts 60 mins
Reps: Muscle-building sets should consist of 5 to 7 repetitions.
oEx - weight should be light enough that you can complete at least 5 reps using proper form, but heavy enough that you cannot complete more than 7
oWhen using other than 5-7 rep range
- Calves, abs, forearms and upper traps use 10-12 rep range
Rep Speed:
oConcentric Portion (Positive): performed as fast as possible while still maintaining control of the weight.
oEccentric Portion (Negative): performed in 2-3 seconds

-----------------------------

Training Guidelines

8 hours of sleep
3 days of training per week
every set to muscular failure
everything written down
TRACK EVERY WORKOUT INCLUDING THE EXERCISES, SET, REPS, WEIGHT...
Take a 1 WEEK break after 8 total weeks of consistent training

NOTE: I'm going to be getting lifting straps for when I'm working out in order to help me with exercises like deadlifts, shrugs, etc...

--------------------------Please see questions below----------------------------------------

My Questions that need answered please:

Okay well you see diet, now for that that is 300-500 calories more than what my maintance calorie intake would be... I'm eating 300-500 calories more in order to gain the muscle, but I also don't want to gain fat... how do I ensure that I'm gaining muscle, but not fat? AND is what I'm doing with my diet correct to get to my goal(muscle gain)?
How are my macro percents for my goal? ex. protein(40% of protein), etc...
About the supplements, how am I doing with that? What can I add to it that would help me get better results...????
About the BCAA's I am very confused with this and when to take them... DO I TAKE THEM DURING THE WORKOUT, AFTER, IN THE MORNING, ETC... when do I take BCAA's(powder form)
Again about the supplements, how are the times when I'm taking them, are these the BEST and most OPTIMAL times to be taking them?
How is my routine for my goal, because I am used with doing 5 day routines and now I'm going to start a 3 day routine so I'm wondering if working out 3 days a week won't be enough and I should stick with working out 5 days a week????? Also I don't want to gain fat so would working out 3 days a week make me increase my bodyfat?
Some of the exercises on their I don't properly know how to do.. what is the best way to get to know how to do them? ex. hire a personal trainer?
How do I properly use lifting straps? I have never used them before.
For my training, should I add in MORE cardio in there after the workout? as well if so when should I do cardio?
What are some general basic stretches that I should do for my cooldown phase????
How is the training philosophy I'm going to follow?

So everyone how is my game plan, is what I'm doing right? Also if you have any tips for me, etc... please let me know. Please comment on all aspects of my routine....

Thanks so much

I'M SO DETERMINED TO GET HUGE(MUSCLE WISE)!

**Biggly** · 02-09-2008, 05:36 AM

First of all that's an excellent well-thought out plan. About the only thing that jarred was the suggestion of not much of a gap between pre-workout nutrition and the workout, leave at least an hour.

1./2. the only way to be sure is to test, such as with calipers, preferably at mutliple points. Main thing is to avoid sugar and fat together, as that has no choice but to be stored as fat, so yes your ratios and so on are good, just avoid doughnut-style combinations.

I'd also suggest mixing it around a bit now and then but don't worry about that for awhile.

3. I'll leave others to talk about supplements.

4. Immediately after the workout is typical, though I suspect the pre-workout meal is just as important.

5. See 3

6. 3 times a week is plenty, especially as you're so slim and wish to bulk. You're young, full of testosterone and fast-recovering but even so, you're putting a heck of a strain on your nervous system, immune system and the muscles and ligaments, connective tissue etc. 5 days is possible but a bout of flu that lingers for 4 weeks or a nasty injury can really throw you off course. Also you want to keep this up right? 5 days a week sounds great right up until real-life starts getting in the way.

No, you won't increase bodyfat by fewer workouts but you WILL gain a fraction from the extra calories. Don't worry about it, the extra muscle will burn it off again later if you just maintain.

7. A personal trainer is always the best, albeit most expensive option. They are especially useful for old fogeys like me with dodgy knees etc. However there's plenty of good videos on the net, though you'll constantly run into bodybuilding.com which will try to assure you that you need every supplement they sell. At 17 you do not.

Supplements are just that, supplements to a good diet, youthful hormones and fast recovery - which you already have.

8. Me neither. I'll let someone else answer that.

9. Avoid cardio, as you're breathing heavy enough on your workouts for the most part; use it to cut back any fat gains only.

10. Great to see someone understand the value of stretching after! There's no room here to describe but again there's loads on the net. Don't forget your ass: Lie down with knees fairly close and bent, with your feet flat on the floor. Raise your left leg and swing the ankle over the right knee then grab a hold of that right knee. Stretch your left butt cheek by pulling your right knee towards your chest. When you first start you'll watch what you're doing and get neckache; relax!

11. How is the training philosophy I'm going to follow?

Overall it's excellent, top rate and cannot be seriously faulted. However you've neglected one thing.

You make no mention of how you're going to exercise your motivation? Actually you have done, tracking your progress, taking photos and so on but you missed an important one - set lots of small targets, hard enough to be satisfying but small enough that you can hit some target or other every week.

Doesn't have to be a bodily change target, could just be one week you set a target of getting within 20 calories of your goal 2 days that week, or could be reaching 12 chin-ups etc.

Your actual workout plan is pretty good but there's some overlap in there, it's not just big muscles versus little muscles, think "push and pull" or separating the muscle groups a bit more. I'm sure someone here can give you a breakdown of a good 3 day split.

Keep us posted as you go!

B.

**Rubes** · 02-09-2008, 02:17 PM

i hope to gawd you never post anything this long again.

**tomuchgear** · 02-09-2008, 04:18 PM

as far as your workout goes if you want to do cardio wich cardio is good for keeping up your health during bulking pick your cardio carefully you dont want to overdo it also i would go with ten minutes low pace on a eliptical if you would like to do a warmup before lifting. supplements are up to you other than protien and creatine i think most of them are a waste they can help with recovery but so many are very expensive and can provide you with alot of crap you dont need. as far as a personal trainer goes yes great idea but very costly if i were you i would research some exercises that really focus on what it is that you are looking for the areas you want to gain then post the workout on here let some people tear it up or down for you. if you are only doing three lifting days a week then pick your work out carefuly to optimize your time i prefer a four day split but have had good luck with a three day split as well depends on what you are looking for how much time you have so on and so on. with calories taken in just watch were the calories are coming from. make sure that it is all loaded with protien, and low in fat. whole foods are always better than any thing else. peanut butter is good for some thing sweet. milk is awesome, yogurt, cottage cheese, there are many things for quick pick me ups. for lots of protien eat chicken breasts very lean high in protien add in some steamed veggies you have a great meal high in protien low in fat easy to digest, and for your body to use

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