Hi i'm a 16 y/o 6"3 180lb male - have been training for a little over a year but really only had access to proper equipment in the last 6 months. When I started i was your typical tall super skinny guy, and since then i have put on about 17lb and become a little less skinny, but definitely nowhere near where I want to be! However i do realize that these things take time (Rome wasn't built in a day!) but would appreciate any comments/tips on how I could gain mass faster, as i have a lot to gain yet.
I generally train 3 days a week, 1hr workouts starting off with a compound movement e.g. squat, deadlift, barbell row, bench press with rest periods arount 2 mins, then progress to other movements that are more focused around isolation.
I do have limited gear in my home gym: bench press, squat rack (with adjustable spotters - very handy when training by myself), dumbbells, and a home gym machine which I use for mainly leg extensions, lat pull downs, tricep pushdowns, and seated rows. I would like to purchase a leg press, but haven't got the cash to spend on it at this stage. Also planning to put a pull-up bar in somewhere.
In the way of diet I try to have a decent amount of protein every 2-3 hours, I have virtually no sugar or alchohol, but a good amount of slow digesting carbs (eg sweet potato, wholemeal bread, brown rice etc) especially on training days.
A typical day's food would be protein shake at 5:00 am, bacon + 3 eggs + 1/4 oatmeal + whole cream on top + banana for meal 2, meal 3 would be a wrap with some sort of meat + maybe some cashews, meal 4 would be another wrap + brown bread sandwiches x 2 slices, meal 5 protein shake, meal 6 would be meat + carbs + heaps of greens, meal 7 protein shake at 9:00.
I supplement with creatine, fish oil, magnesium + calcium, multivitamin and i have pre-workout supplement for about 1/2 my workouts.
I have only really started doing squats 2-3 months ago, and since then my squat has gone from 132 x 10 to 242 x 10. I haven't been doing any low reps, sticking to 3 sets of 10 and staying about 2 reps away from failure until last set and then go as far as i can for the last set.
Deadlift is around the same - 242 for 10 reps, but has always been relatively strong.
I haven't been doing any bench for the last month or so because I had a twinge in my shoulder where it was really painful to lift my arm above shoulder height (i thought i might have done a rotator cuff) but it seems to have sorted itself out now and I am slowly getting back into shoulder exercises, but keeping the weights quite low. About two months ago i did 214 for a single on bench.
I don't do any cardio - I find that I can keep my body fat % down just by eating clean and going hard in workouts. btw i have some scales (bio-electric impedance or something technical) that claim i am 21% bf. I could be? have a look at pics and see what you think!
Sorry about the long post - I have probably include a lot of unnecessary stuff but anyway I would appreciate any tips, comments, criticism, encouragement etc!