ok...i was told before that it is good that i eat atleast 2300-2500 calories a day (i calculated with some buckwild formula) and then some guy told me that if i wanted to get bigger,i should bulk....he said eat everything in sight
so idk which is the way to go....
my goal is to get rid of the fat (not all of it of course lol,just like the all the visible crap) and get bigger,cut arms and legs,flatter stomach
this goal is set for april 17th (im going to hawaii)....which i started this whole thing on February 12.
im 14 and a freshman and in high school
i started at 163 lbs. and now im down to 159 lbs. (159, i weighed myself this morning)
i only have a curl bar and 40 lbs in plates. (all i had money for AND i am not that strong yet)
i already get good amount of cardio a day (atleast an 1 hour and 30 to 2 hours)
here is my circuit which lasts throughout a 5 day period:
Run for a 5-10 Minute Warm-Up Before Lifting
Monday : Chest, Triceps, Forearms
3 Sets of Bench Press (lay on the floor and use your curling bar for bench press)
during the Bench Press,press weight above your head,then perform a Skull Crusher or a Tricep Extension,as you bring the weight back to above your chest - pause - lower back down to chest
3 Sets of Dips (you can use a chair or your bed for this)
3 Sets of Bench Press
3 sets of Barbell Wrist Curls
3 sets of Reverse Wrist Curls
Tuesday : Back, Biceps, Abs
3 Sets of Bent over barbell rows (stand up, bend forward, keep your back and legs straight, and lift the bar off the ground and pull up to your chest like your rowing a boat. make sure your all straight and bent over so your actually working your back)
3 Sets of Bicep Curls
3 Sets of Reverse Curls (do normal bicep curls but have your grip and palm facing down towards the floor instead of facing you)
3 more sets of bent over barbell rows
3 sets of floor crunches
3 sets of side raises (hold a heavy weight in one hand, stand up straight, touch your knee with the hand thats not holding the weight without bending back or forward, this will work your sides)
Wednesday : Legs
3 sets of squats ( put the bar with weight on ur shoulders, lower your body as if your sitting on an imaginary chair and stand up again, isolate your legs)
3 sets of Standing Leg Calf Raise (load the bar with weight and place on shoulders,then raise heels by extending ankles as high as possible.)
3 sets of Standing Leg Calf Raises (bar held in front)
3 sets of Good-Mornings
Thursday : Shoulders
3 sets of front raises ( stand up straight, hold the bar at your hands down and relaxed at your front, raise the bar up to shoulder level in front of you without bending your elbows, keep your arms straight, and lower again)
3 sets of Front *Shrugs (pack on weight on the bar, hold the bar in front of you with your arms down, pull your shoulders up and try and touch your ears with your shoulders without bending your arms)
3 sets of Behind the Back Shrugs (Rear Trap Thickness)
3 sets of Wide Grip Shrugs (Overall Trap Growth)
3 sets of military press ( use a chair to keep your back straight, raise the bar above your shoulders and make believe your doing a handstand with the bar as the floor, raise/lower the bar)
Friday : Abs
3 sets of floor crunches
3 sets of side raises (hold a heavy weight in one hand, stand up straight, touch your knee with the hand thats not holding the weight without bending back or forward, this will work your sides)
3 sets of Bicycle crunches
3 sets of Vertical Leg Crunches
3 sets of Reverse Crunches
here are pics:
do i really need a bulking period?and what exactly is the point of bulking?i try and eat as much protein as possible because i know protein is good for muscle.
please comment after you read, and please give suggestions!!!
thanks alot
-Brent
so idk which is the way to go....
my goal is to get rid of the fat (not all of it of course lol,just like the all the visible crap) and get bigger,cut arms and legs,flatter stomach
this goal is set for april 17th (im going to hawaii)....which i started this whole thing on February 12.
im 14 and a freshman and in high school
i started at 163 lbs. and now im down to 159 lbs. (159, i weighed myself this morning)
i only have a curl bar and 40 lbs in plates. (all i had money for AND i am not that strong yet)
i already get good amount of cardio a day (atleast an 1 hour and 30 to 2 hours)
here is my circuit which lasts throughout a 5 day period:
Run for a 5-10 Minute Warm-Up Before Lifting
Monday : Chest, Triceps, Forearms
3 Sets of Bench Press (lay on the floor and use your curling bar for bench press)
during the Bench Press,press weight above your head,then perform a Skull Crusher or a Tricep Extension,as you bring the weight back to above your chest - pause - lower back down to chest
3 Sets of Dips (you can use a chair or your bed for this)
3 Sets of Bench Press
3 sets of Barbell Wrist Curls
3 sets of Reverse Wrist Curls
Tuesday : Back, Biceps, Abs
3 Sets of Bent over barbell rows (stand up, bend forward, keep your back and legs straight, and lift the bar off the ground and pull up to your chest like your rowing a boat. make sure your all straight and bent over so your actually working your back)
3 Sets of Bicep Curls
3 Sets of Reverse Curls (do normal bicep curls but have your grip and palm facing down towards the floor instead of facing you)
3 more sets of bent over barbell rows
3 sets of floor crunches
3 sets of side raises (hold a heavy weight in one hand, stand up straight, touch your knee with the hand thats not holding the weight without bending back or forward, this will work your sides)
Wednesday : Legs
3 sets of squats ( put the bar with weight on ur shoulders, lower your body as if your sitting on an imaginary chair and stand up again, isolate your legs)
3 sets of Standing Leg Calf Raise (load the bar with weight and place on shoulders,then raise heels by extending ankles as high as possible.)
3 sets of Standing Leg Calf Raises (bar held in front)
3 sets of Good-Mornings
Thursday : Shoulders
3 sets of front raises ( stand up straight, hold the bar at your hands down and relaxed at your front, raise the bar up to shoulder level in front of you without bending your elbows, keep your arms straight, and lower again)
3 sets of Front *Shrugs (pack on weight on the bar, hold the bar in front of you with your arms down, pull your shoulders up and try and touch your ears with your shoulders without bending your arms)
3 sets of Behind the Back Shrugs (Rear Trap Thickness)
3 sets of Wide Grip Shrugs (Overall Trap Growth)
3 sets of military press ( use a chair to keep your back straight, raise the bar above your shoulders and make believe your doing a handstand with the bar as the floor, raise/lower the bar)
Friday : Abs
3 sets of floor crunches
3 sets of side raises (hold a heavy weight in one hand, stand up straight, touch your knee with the hand thats not holding the weight without bending back or forward, this will work your sides)
3 sets of Bicycle crunches
3 sets of Vertical Leg Crunches
3 sets of Reverse Crunches
here are pics:
do i really need a bulking period?and what exactly is the point of bulking?i try and eat as much protein as possible because i know protein is good for muscle.
please comment after you read, and please give suggestions!!!
thanks alot
-Brent
