Rate this FBW routine and diet for a 16 year old, looking to bulk.

J

Jpac

0
I'm 5'9, 120 pounds, at the age of 16, and obviously i'm very skinny. This routine was put together with a lot of peoples' suggestions, let me know what you think for me to start working out with. Personally, I thought that more core work would be needed, but I don't know as much as everyone else, so let me kn ow what you think. I plan to rotate the sets/reps along with rests.

I plan to take ON whey protein powder after every workout, and before I go to bed, take some ZMA and slow release protein like cottage cheese and casein. Besides that, I know about 6 smaller meals per day with about 500 calories above recommended. A lot of protein and carbs, cut on the snacks. So yeah, here's my routine, let me know what you think of that and the diet I intend to plan.
 
Hey, isn't that exactly what I sent you?

Looks like it, so I'm gonna rate it A+ lol.
 
that looks:cool:
the only thing i would recomend is dont worry about the rest between sets,when you are ready to go then go.
 
I was wondering your reasoning behind not worrying about rests?
Do you just recommend him to do this since he's just beginning? (if so I can agree)
The reason I'm wondering is I always thought that rests were a very important part of the program to pay attention to.
 
Yeah, rest depends on goals. If you want strenght, go for complete rest, if you want hyp or endurance, go for incomplete rest. Thats the rule of thumb
 
I like the look of that, there's variety in the rep and set ranges and the placement of the compounds looks well thought out. As long as you're nutrition is sorted then I'm sure you'll see great results. Can I ask how you worked out your maintenence calorie levels?

As for core work, if you're doing your squats and deads properly then your core will get hit hard enough
 
for this FBW is it ok to do the dips and pullups on the machine if your unable to do it with your own weight??.....not sure what its called but i think you guys know what im talking about
 
MONDAY: looks good

WEDNESDAY: i would take out the upright rows at least.
upright rows work the deltoids.
military press works the delts very hard too.
then, finally dips have the front deltoids as a synergist.
if you do all 3, that is just way too much for the delts.
way too much work for a generally small muscle group.
i have even seen good delt improvement with just dips(i used dips as my verticle push)

FRIDAY: looks fun :D squats AND bulgarian squats....wow....
as long as your CNS can take it, and you arent burning out; go for it

over all, the workload looks kinda high. it has 2 challenging lower exercises, 2 pushes and 2 pulls every single workout.
i would like to experiment with a workout like this(higher workload) compared to a relatively lower workload and compare progress.
 
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hmm thanks PB. I hadn't paid attention to the upright rows. I should probably have those switched into a different day. On upper day upright rows is my lst exercise and it KILLS my delts haha.
 
Just got back from a vacation. As far as nutrition, I plan to eat about 5 meals a day, just high in protein and carbs and no junk food. Things like protein bars, fruit, peanut butter, nuts. I didn't plan to actually count out how much calories. I was planning on eating as much good stuff as I could until I couldn't eat anymore. Is this a bad decision?
 
Well, justb ecause you're bulking doesn't mean you stuff your face until you can't eat anymore. 5-6 small meals a day. Count your calories.

I eat the same on rest days.
 
is there anyway decline benchpress can replace any of the excercises in this workout?
 
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