Need new workout idea

[Cgw621]

Hey guys I'm new to this forum and I finally got on after my friend told me I could find the good workout help he got on here. First I'll tell you I'm not a very big guy, sitting at 5'9 and 150 pounds I can't say I'm as swole as
I want to be. Ive been doing a usually split workout and I saw good results but over the corse of a year Ive been wanting to try a new workout.
So I was just wondering if anyone of you guys could give me a good workout for nice size and good strength. Thanks.

 

[Work IN Progress]

2 questions. How old are you? What's you're diet like? You may be doing everything just right but not eating enough or enough of the right things.

 

[Cgw621]

I'm 17 but I turn 18 in June. And I eat about 5ish times a day with (i try) 4500ish calories and 150-200 grams of protein.

 

[Work IN Progress]

Honestly if you are 150 lbs and you are eating 4500 cals A day there's no reason you shouldn't be gaining weight. What's your training like? Lots of cardio? You should be growing like a weed at that age. Post an example of a week in the gym for you. Movements, reps, weight, etc

 

[Anabolic5150]

First thing I see is only 150-200g of protein a day yet 4500 calories. I eat between 4200-4500 a day and get about 400-450g of protein a day through solid foods and shakes.

Post a typical diet for your day and we can help.

 

[Cgw621]

Umm I do chest and tris on Monday. Usually dumbbells with around 60-75(bench flat, incline, decline) And some skull crushers(75lbs) some tricep pulls down(140) and seated machine flys(190) and I do some bench at school around 150
Back bi. Lat pulls(150) seated rows(200) preacher curls(80) curls(35s) pull ups(10 with going slow down)
Shoulders traps. Machine Shoulder press (145), shoulder
Raises(30lbs dumbbells), shrugs 80s (that's going slow down), Wide shurgs with bar( around (130)
Legs. squats(190-200), dead lifts(220), leg press (200-230), walk for 15 min.
All with sets of 3 8-10

 

[ihateschoolmt]

First thing I see is only 150-200g of protein a day yet 4500 calories. I eat between 4200-4500 a day and get about 400-450g of protein a day through solid foods and shakes.

Post a typical diet for your day and we can help.

At a weight of 150 anymore than about 345g of protein a day would be considered unsafe. At 150 200-250g of protein a day is plenty to grow and 4500 calories seems like a lot, but is doable. Go to FitDay - Free Weight Loss and Diet Journal and see how much you actually eat in a day unless you are sure you eat 4500 calories already.

 

[ihateschoolmt]

And if you want a good workout for size research HIT training and stick to basic compound movements. You don't need some crazy workout scheme to get bigger just squats, deadlifts, bench, and pull ups and a few accessory movements.

 

[Cgw621]

And diet 4 eggs in the morning with cheese toast and some whole milk and a myoplex( the 41g of protein one) I have a protein bar(30g of p) with some almonds. Lunch two 8 inch Turky subs at school, sun chips and water. Snack, pent butter an banana sandwich with so milk about an hour before I work out. Dinner depends... Maybe some whole
Weat pasta with meat sauce, 8oz buffalo steak, etc. (usually something large with good
Nutritional benefits) and always some vegtiables( spinach, brochalli etc.) with some potatos and breads.

 

[Anabolic5150]

At a weight of 150 anymore than about 345g of protein a day would be considered unsafe. At 150 200-250g of protein a day is plenty to grow and 4500 calories seems like a lot, but is doable. Go to FitDay - Free Weight Loss and Diet Journal and see how much you actually eat in a day unless you are sure you eat 4500 calories already.

I do use fitday, and I'm a bit larger than the OP, I was just stating what I do. But in my opinion, 150-200g of protein a day is low for growth. Maybe up it to 200-250 a day for the OP and drop some of the carbs a bit. But again, just my opinion, I have been known to be wrong.

 

[Anabolic5150]

And diet 4 eggs in the morning with cheese toast and some whole milk and a myoplex( the 41g of protein one) I have a protein bar(30g of p) with some almonds. Lunch two 8 inch Turky subs at school, sun chips and water. Snack, pent butter an banana sandwich with so milk about an hour before I work out. Dinner depends... Maybe some whole
Weat pasta with meat sauce, 8oz buffalo steak, etc. (usually something large with good
Nutritional benefits) and always some vegtiables( spinach, brochalli etc.) with some potatos and breads.

Not arguing at all my friend, but that doesn't look like 4500 cals a day. Try fitday.com as ihateschoolmt recommended and track your diet meticously for a week and see where you end up.

 

[ihateschoolmt]

I do use fitday, and I'm a bit larger than the OP, I was just stating what I do. But in my opinion, 150-200g of protein a day is low for growth. Maybe up it to 200-250 a day for the OP and drop some of the carbs a bit. But again, just my opinion, I have been known to be wrong.

Oh my bad that wasn't directed at you, 4500 and 400g of protein is fine for a big guy I was just telling OP 400g a day would cause him more harm than good at his current weight.

 

[ihateschoolmt]

And diet 4 eggs in the morning with cheese toast and some whole milk and a myoplex( the 41g of protein one) I have a protein bar(30g of p) with some almonds. Lunch two 8 inch Turky subs at school, sun chips and water. Snack, pent butter an banana sandwich with so milk about an hour before I work out. Dinner depends... Maybe some whole
Weat pasta with meat sauce, 8oz buffalo steak, etc. (usually something large with good
Nutritional benefits) and always some vegtiables( spinach, brochalli etc.) with some potatos and breads.

Add a half gallon of milk a day to that and then we are getting somewhere.

 

[Cgw621]

Would half a gallon really do it? Like in the past I would take serious mass and I saw some weight gain but it seemed like to much shake for the deefext it was having...

 

[ihateschoolmt]

I drink half a gallon of chocolate milk a day, and I have had great results with it. I was about 6'1 148 pounds 2 months ago. Those weight gainer shakes suck, it's all sugar. There is a some sugar in milk but it has a good amount of fat and protein too, not just 400g of simple carbs like weight gainer.

 

[Built]

First thing I see is only 150-200g of protein a day yet 4500 calories. I eat between 4200-4500 a day and get about 400-450g of protein a day through solid foods and shakes.

Post a typical diet for your day and we can help.

If you've got 225+ lbs lean mass, this is reasonable. Buddy's got at most 140 lbs of lean; 2g protein per pound lean mass (which is really freaking high, even by my standards) is under 300g daily. No need, unless he's trying very hard to keep his appetite suppressed.

At a weight of 150 anymore than about 345g of protein a day would be considered unsafe. At 150 200-250g of protein a day is plenty to grow and 4500 calories seems like a lot, but is doable. Go to FitDay - Free Weight Loss and Diet Journal and see how much you actually eat in a day unless you are sure you eat 4500 calories already.

^Excellent advice.

Not arguing at all my friend, but that doesn't look like 4500 cals a day. Try fitday.com as ihateschoolmt recommended and track your diet meticulously for a week and see where you end up.

I'm interested to see this as well. Cgw621 seems to know what's necessary; his workouts feature heavy compounds and he's trying to eat enough. I'd like to see the macro-nutrient mix he's eating daily, and his average intake over a week. He's very close to success, and that's good to see when a newbie posts up for help.

Oh my bad that wasn't directed at you, 4500 and 400g of protein is fine for a big guy I was just telling OP 400g a day would cause him more harm than good at his current weight.

On many levels, yes.

 

[Anabolic5150]

Oh my bad that wasn't directed at you, 4500 and 400g of protein is fine for a big guy I was just telling OP 400g a day would cause him more harm than good at his current weight.

No Bro, I took zero offense. I'm a pretty low key guy, don't take stuff personal at all. I'm about 285 this morning coming off a bulk, bodyfat on a dunk test came back at 13% but I look sloppy so I'm gonna cut in 4 weeks.

 

[Cgw621]

I'm interested to see this as well. Cgw621 seems to know what's necessary; his workouts feature heavy compounds and he's trying to eat enough. I'd like to see the macro-nutrient mix he's eating daily, and his average intake over a week. He's very close to success, and that's good to see when a newbie posts up
^ thanks man, I hope to keep you guys up dated on my progress and I will defanitaly ask for help if I need it. Thanks for the advice.

 

[Anabolic5150]

OP, built is spot on with advice, she is a great resource. Take any advice she gives to heart. She's solid, I respect her completely.

 

[ihateschoolmt]

No Bro, I took zero offense. I'm a pretty low key guy, don't take stuff personal at all. I'm about 285 this morning coming off a bulk, bodyfat on a dunk test came back at 13% but I look sloppy so I'm gonna cut in 4 weeks.

Oh my god you are so big how tall are you? Do you have your IFBB card?

 

[Anabolic5150]

Oh my god you are so big how tall are you? Do you have your IFBB card?

5'11", and I'm WAY too old for the IFBB. But I do have an AARP card, LOL.

 

[control101]

My guess is he probably isnt doing progressive resistance, and chances are he isnt going out of the 3/10 program in order to break the plateau. OP, are you doing any of these things? Increasing weight weekly or biweekly..using your 3/10 rep scheme for 4-6 weeks and then jumping say into the strength realm for 2-3 and then going back into hypertrophy? If your doing all that, and eating theres no reason you shouldnt be growing, maybe try bumping your sets to 4/8-10 on everything.

 

[Cgw621]

My guess is he probably isnt doing progressive resistance, and chances are he isnt going out of the 3/10 program in order to break the plateau. OP, are you doing any of these things? Increasing weight weekly or biweekly..using your 3/10 rep scheme for 4-6 weeks and then jumping say into the strength realm for 2-3 and then going back into hypertrophy? If your doing all that, and eating theres no reason you shouldnt be growing, maybe try bumping your sets to 4/8-10 on everything.

Yea I do 3/8-10 and ive been increasing usually, so I think I will try to go for 4 set. Would that help at all?

 

[ihateschoolmt]

How long have you been doing 3/10? Try adding enough weight where you can only do 6 and add more when you can do 10 again.

 

[Cgw621]

I'll try that. Thanks man. Do you recommend any supplements to add? My goal is to get to get to 165 by end of June.

 

[ihateschoolmt]

I only use whey protein isolate and creatine mono-hydrate.

 

[Anabolic5150]

I'll try that. Thanks man. Do you recommend any supplements to add? My goal is to get to get to 165 by end of June.

Supplements are just a small part of the equation. Diet is the key but if you want to add whey isolate, creatine and a good multivitamin/multimineral that is a good start.

 

[Cgw621]

What would you guys say would be a good multi vitiaman to take? And also what is your opinion on fish oil?

 

[davegmb]

Fish oils are a must for me and this is a good article on supplements by Gazhole who is a mod on this site.

getlifting.info » The GetLifting Guide to Supplements

 

[Built]

Fish oil - take enough to get in at least 3g combined EPA/DHA. For most commercial brands, that's ten capsules.