16y/o - just run this routine and diet over you lot?

O

ostego

0
right, i'm 16, male and from the UK!

I've been on some other forums and been given lots of advice and info, i have laid out what i plan to do over the next 8 weeks, but as a preliminary, does this look good (i've been trying to make sure there's lots of protein, and have calculated given i'm 60KGs i should need around 200gs of protein a day)?

I plan to alter my diet, so have maybe
bran flakes with a protein shake in the morning,
chicken and pasta at 11am,
tuna steak or something similar at 1pm,
chicken sandwhich at 5pm
steak and chips or something similar at 7pm,
with another protein shake after exercise at 9.30pm along with 2 creatine tablets,
also i'll be having my 5 fruit and veg!

(maybe if it goes slow i'll get creative with some steroids :D :eek2:)

I plan to have the following schedule (ignore the "set 1, set 2" they're for me to write in the weight amounts i do as this was simply copied from the word document i prepared) :

-------

Monday: 5 x 5 (heaviest weights possible) :
Squats – set 1 : set 2 : set 3 : set 4 : set 5 :
Benching - set 1 : set 2 : set 3 : set 4 : set 5 :
Rows



Wednesday: 5 x 5 (15% less than monday) :
Squats - set 1 : set 2 : set 3 : set 4 : set 5 :
Military - set 1 : set 2 : set 3 : set 4 : set 5 :
Deadlifts - set 1 : set 2 : set 3 : set 4 : set 5 :
Chins



Friday: 5 x 5 (increasing, e.g. 95lbs for one set, 115 for next, 135 for next, etc) :
Squats - set 1 : set 2 : set 3 : set 4 : set 5 :
Benching - set 1 : set 2 : set 3 : set 4 : set 5 :
Rows

------

and will write down the weights i do each set, and measure my arm size each session for 8 weeks, and would hope i will notice some results by then!?

Does all of the above sound good for building up lots of muscle?


thanks
 
Food sounds alright, jus make sure your eating a calorie surplus.

You sure its not pointless taking 2 creatine tablets a day? I take 8 a day, which is the reccomended dosage for my brand.

On you wednesday session why do 15% less than mondays when your using the same amount of reps? If your doing 15% less weight i would up the reps, say instead of 5, use 8?
 
Just a few points; I doubt you need that much protein, I'm not sure how much is too much but most people aim for about 1g per lb of bodyweight and you're getting something like 1.8g (I don't even track protein intake, I just make sure I eat high protein foods like Chicken and Tuna frequently)

Secondly - I hope the steroids comment was a joke :)

And finally I wouldn't suggest measuring your arm every week, they don't grow at a fast enough rate for there to be any benefit and it may well give you a complex about their size. Just track your lifts and make sure you're progressing; so long as your lifts keep on getting bigger so will your body
 
hmmm, the Creatine pack of 60 "nutrisport" ones says 10 caps a day for 7 days, then 2 caps a day thereafter. They're 1000Mg ones and huge!!

I also have another bottle of 240, which are a different make and a capsules, and say 6 a day! So not too sure.

The 15% less thing was recommended to me by someone else, i'm unsure of the logic behind it.

Steroids? Joke? hmmm.... only time will tell :D

I was hoping that after 8 weeks (2 months) of this, i'd at least have maybe an extra inch on my arms? or is that unrealistic?

thanks.
 
I think an extra inch is unrealistic, quarter of an inch maybe but i doubt inch.

Dont need to do steroids mate, stick to hard work and good diet! If you want creatine to work properly aswell make sure your drinking LOTSSS of water.
 
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