This post might be kind of long, but I will be grateful to those of you who read and respond to it. I’m 17 years old and have been working out for 3 years. I only started training wisely and eating enough since I found T-Nation last summer. My height is 5 10 and my weight is 215 pounds. My lifts are; bench- 290, Squat- 260ish, Deadlift- 325
As far as cardio goes, I punish my punching bag for an hour a few times a week.
This is my new routine.
Bench press 5x5 superset with barbell rows 5x5
Ez bar curl 5x3
Clean and press 5x3
Romanian deadlifts 5x5
Wide grip dips 5x8 superset with chinups 5x5
Good mornings5x8 superset with ez bar curls 4x10
Even though I’ve been lifting for a few years I still consider myself sort of a beginner which is why I’m posting this.
I just finished a trial week with this routine. I felt minimal soreness. So I was wondering if this is because my recovery is good or if there is too little volume in these workouts. There are no regular deadlifts in this routine because my deadlifting strength far exceeds my squat strength and I figured it would be wise to focus on squats. I don't think I'm big enough yet to have specific physique goals so I'm gonna concentrate on building up my major lifts for now. I don't do any abs work because I'm unconcerned about getting a six pack. But are ab exercises worth doing to aid other areas? None of the sets are to failure. Starting next week instead of increasing weight I'm going to decrease my rest periods.
Now here is part 2 of my post; nutrition.
I’ve recently took the time to read a lot of the nutrition articles here at T-Nation and I’ve decided to clean up my diet. I eat more than enough good food but it seems my diet lacks variation. Aside from dinner, I tend to stick with the same foods, day after day. I could easily stand to lose 10-15 pounds of fat. But my concern now is getting bigger and stronger. Fuck abs.
Here is a sample day of what I’ll be eating.
7 00 am- Bowl of oatmeal with protein powder.
I take 3 sandwiches and 2-3 apples or oranges to school. The sandwiches have meat and lettuce. Real meat like pork,chicken or turkey. No lucheon meat. I’ll usually have one every couple hours or so.
4 00 pm- 3 or 4 eggs with 4 slices of bacon. Also a Side of veggies. Probably carrots and broccoli with dip.
I workout at 5 00 pm
Around 6 30 pm- This is when I gorge. Usually I’ll eat a large plate of potatoes, meat and a veggie stirfry. Seconds is a given.
An hour or so later I’ll have another meal, usually leftovers from dinner.
Listed above Is a standard amount of food for me. I’m not asking for an in depth analysis or anything like that. I was just wondering if it is enough food for someone of my size to put on muscle. For supplements I take protein powder and creatine. I also just bought a thing of salmon oil.
I plan on using this routine for the next 3-4 months or until it stops being effective. In April I plan on a cutting phase to shed my fat. I’m sure I’ll post again just before that to get my next plan checked over.
Thanks a bunch. Stay strong.