Hello all, I’m Matt, 14 years old. I’ve been lurking for a few months and I finally got it together and am getting some free weights and a bench tomorrow for the best price (i.e. Free).
I’ve been working up on cleaning up my diet and stretching daily for the past week or two. Currently I’m 5’11 or 6’ and about 170lbs. I have a few questions for ya’ll.
First off I’m really not sure what to do about cardio, I shoot competitively and am looking to lower my heart rate at least 10BPM, my current resting heart rate is upper 50s, low 60sBPM.
At the same time however, I want to gain muscle and strength, and from what I understand I’d probably need to run a good bit to lower it that much. Of course this would take away from my gains, so what do I do to lower it?
I also am wondering if I should buy any protein supplement. I’m not sure if I can get the roughly 170g of protein I should be getting to get good gains. I have this feeling my dad would assume its steroids or something harmful of some sort.
Deadlifts, how to try and convince my dad of them? He has some back issues (albeit from a car accident) and is super sensitive about back preservation. Now don’t get me wrong, I do all I can to keep my back safe, I have a couple friends who have hurt their backs on one occasion or another from overzealous lifting.
Also, I am lacking in lower back strength, what would be the best route to go to get it up quickly so I can get to deadlifting ASAP.
And now, before you ask, here are my goals:
Lose fat + gain strength- I want to lose the fat I have left and then gain strength. I’m not so much on size, as the actual strength, size will come in time.
Forearms especially- As above, I shoot, and I currently do isometrics (holding a 3lb weight at arms length 'til I can’t), but that doesn’t target my forearms, which really prevent the shakage.
Endurance- I want to build some respectable endurance, but Im not sure how much running is “too much”, and starts changing muscle fiber types and losing strength size etc.
Here is the tentative plan I have set up for myself currently:
Monday- BP, Curls, Misc. Forearm exercises and tricep extensions
Tuesday- Deadlifts, Squats, Calf raises
Wednesday- Rows, abs(dragon flags, knee raises, I’ll figure out what works), uh some other ones for back, but I’m not sure at this point
Thursday- BP, Curls, Misc. Forearm exercises and tricep extensions
Friday- Deadlifts, Squats, Calf raises
Saturday- Rows, abs(dragon flags, knee raises, I’ll figure out what works), uh some other ones for back, but I’m not sure at this point
Sunday- Rest day
I suppose I want a critique on that, I hope I was clear in that.