First before I post the programs, I’ll tell you a little bit about me and my goals.
I’ve been training hard for 6 months, and I have gained 40lbs.
I have spent about 5 hours every day reading sites about training etc. (I have no life.)
Yes, I am a skinny shit compared to most people on this board. But compared to the average 17 year old in my area, I fill out quite nicely.
Goals: Stay well conditioned and fit, gain muscle with minimum fat. I absolutely do not want to bulk up on shitty foods gaining excess fat. I want to get defined as quickly as possible.
Stats: 5’7" 140lbs, 14% body fat.
6 month goal: 5’7" 140lbs, 9-10% body fat
I’m able to recover quite quickly, I do almost nothing physically demanding outside of the gym (just some walking to and from class)
Once again: My only CURRENT goal is to drop 4-5% body fat and gain enough muscle to maintain weight. I WILL eventually gain more weight, but for now this is what I WILL achieve.
First program - Muscle groups trained twice a week. The diet will be 280g protein, 350g carbs, 70g fats (2g protein per lb, 2.5g carbs per lb, 0.5g fats per lb) with no carbs & fats in the same meal.
Majority of carbs will be taken in Breakfast & pre-post workout.
Monday: Quadriceps, Chest, Back
Tuesday: Abs, Triceps, Hamstrings, Calves
Wednesday: Biceps, Shoulders, Chest
Thursday: Abs, Quadriceps, Back, Triceps
Friday: Biceps, Shoulders, Hamstrings, Calves.
Training sessions will be 3 exercises per body part. 1 compound, 1 isolation, 1 compound. Reps will change every 4 weeks. (does not include abs & calves)
Second Program - only train muscle groups once a week (except abs) with some cardio added in. Diet will be based off CT’s “The Carb Cycling Codex”.
Diet will be for fat loss until I get down to 10% body fat.
Diet is split into 3 categorys: 2 high carb days, 2 medium carb days & 3 low carb days. On average I will be consuming 2200 calories. Again the carbs will be consumed in breakfast, and pre-post workout.
Monday: Abs, Chest, Trapezius (high carb)
Tuesday: Back, Calves (medium carb) 15 mins of light cardio after workout
Wednesday: Hamstrings, Triceps (medium carb) 15 mins of light cardio after workout
Thursday: Biceps (low carb)
Friday: Abs, Quads, Shoulders. (high carb)
Saturday: OFF (low carb)
Sunday: OFF (low carb)
Training sessions are 4 exercises per body part. 1 compound, 1 isolation, 1 compound, 1 special (does not include abs or calves) reps will be in 6-8 range.
The main reasons I came up with these programs:
- I like to train as often as possible.
- From the majority of things I have read, younger people (14-20) can train quite a lot without overtraining.
- I prefer to eat clean foods rather than pizza’s etc.
If anyone else has any other idea’s of what I could do to achieve my goals please help me out!