Ok, so before I post any pictures or set any goals I just want to start off by saying - I’m not ripped, I’m not big and I know that - so all I want from this thread is some helpful advice to help me get where I want to be so thanks in advance for all of your help.
Im 16 years old. I started “lifting” maybe a year ago when my baseball team had team workouts. I went to these twice a week - but they didn’t really entail much serious lifting, more like speed and agility exersices more than anything.
Then I decided to hit the weights, I have a bench, assorted dumbbells and various other things in my basement and I started working on a straight forward routine - just trying to get a little bigger. After a while, and a tiny bit of progress I began not getting any stronger, and ran out of weight in my basement to lift.
This was when I decided to get a gym membership. I started lifting on and off at my local gym a few months ago but It wasnt until about one month ago that I really started getting serious about my diet and my routine. I read up about some things, and eventually came up with a workout and diet plan I thought would help.
Current Age: 16
Current Weight: 143 (I know, not big enough)(Edit: Got a better scale)
Current Height: 6’0’’
The Workout I have been doing for the past month is a 6 day routine where I do the following:
Monday: Chest / Back (Bench, Flys, Pushups, Incline, Lower Back Extensions, Rows, DB Rows)
Tuesday: Biceps, Triceps, Delts (Preacher curls, cable curls, tricep pushdowns, V pushdowns, skull crushers, upright rows, DB lat raises)
Wednsday: Legs (Squats, Leg Press, Leg Extensions, Leg curls, Lunges, standing calf raises, seated calf raises)
Thursday: Chest / Back (same as Monday)
Friday: Biceps, Triceps, Delts (Same as Tuesday)
Saturday: Legs (Same as Wednsday)
Sunday: Day off
Bench - 150 (3x6)
Squats - I just recently started so Im still trying to find the right weights
Along with this routine - which I now know aftre reading various things on the site, is very lacking, I also decided to start on a diet plan. I know you will all find this pathetic but I wanted to lose body fat so my abs would be more defined. I started eating around 1700-2000 calories a day, limiting carbs and maximizing protein. With me being 16 I cant totally control my eating environment but I am doing my best. A typical day for me is something like this:
Meal 1: Egg whites, wheatberry toast, water
Meal 2 (Post WO): Whey Protein, water
Meal 3: Chicken, water
Meal 4: Egg whites, onions, water
Meal 5: Chicken or tuna, water
Meal 6: More egg whites or some form of protein, wheatberry toast or wheat bread
Meal 7: Sometimes I’ll have a can of tuna later at night
With all of this info, now I want to lay out my goals and then I’ll show you my pictures.
- I want to get bigger while still remaining toned, and cut with well defined abs
- I want to drop my BFP if possible
- I want to get tan … I know this site isnt about that but if anyone has tips or w/e I’m open
- I want to bring my legs up to speed
- I want to have bigger, well defined muscles but I don’t want to look like a body builder, I’m doing this more for aesteics not for performance.
So, whatever you guys can help me with I would greatly appreciate it. I need help with my:
- Diet (to lose BF but gain muscle)
- Tan (if you can)
- Form for new exersices
- Possible supplements etc.
Alright now that you know what I’m looking for here are a few pictures of my self at the moment … try not to laugh.