Bf% 15-8
- Thread starter THBench
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THBench said:
High protein, a decent amount of good fats, and carbs watched carefully - preferably at breakfast, pre and post workout, and little to no starchy carbs in the evening/at night. Cardio, especially on non-lifting days, or at a different time than the lifting (AM/PM - cardio/lifting)
So if i have a protein shake with every meal, eat fruits with every meal, have meat and veggies with at least one meal and break for 2 meals, would that be a decent diet? Also, would cardio 6 days a week help? When lifting, what amount of reps should i do? I've been on the 50x50 workout which is pretty much 1/2 reps-4 reps. After this I was planning on starting westside. Is this a good or bad thing? Not to mention if been plateoud for about 5 months now. In february i maxed out at 175. Yesterday with my trainer I maxed out at 175. I havent been taking days off and have been doing all sorts of chest exercsies with anywhere from 1-8 reps. My trainer and father both think that I have reached my maximum potential for age 14. I am only 145 pounds, and 6'0. I think I know what I need to do to increase, but it would mean I would have to stop trying to cut bf. Am i right or wrong?
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Man 14, benching 175 and being 6 ft tall........ I think you should feel blessed, i'd kill for those genetics (although I realize you're putting in a lot of hard work with that). Sound's like you've been doing the same type of work out for a while now. I'd change it up a little try a little supersetting to push your body and force it to grow. A 5 month plateau sounds like your body has become used to your routine and is now comfertable with the same old thing. Give it a couple weeks of grueling intense workouts as in not a whole lot of rest between sets and make yourself sweat, making you feel like you're doing a cardio/weight work out. However, wait for a couple more opinions because I am no expert I only know what works for me, and you are only 14 so I doubt you should put your muscles through too much stress......
Chase B.
Chase B.
THBench said:
Whoa, you're only 145, so why are you trying to cut again?
The diet info is too vague.
It sounds like you are maxing out too much, you should not be going to failure every workout. 1/2 - 4 reps..are you doing that every workout?? That is way too low if so, and if you are doing that every time.
AND, when was the last time you took a week off completely? You should be every few months.
Westside is good.
im 145 and im trying to cut cuz i have little ab definition at 15% BF
Diet info is too vague because I can't tell you what i will have friday night for dinner, or saturday for breakfast. All i can give is a generalization of what I am able to eat.
I am doing all low reps as of now, because my body got use to doing reps of 6-8. I made allll my major gains while maxing every other day about 8 months ago.
I dont take weeks off, can't do it unless it is actually beneficial. Taking a week off of weight lifting is like a grounding me.
Diet info is too vague because I can't tell you what i will have friday night for dinner, or saturday for breakfast. All i can give is a generalization of what I am able to eat.
I am doing all low reps as of now, because my body got use to doing reps of 6-8. I made allll my major gains while maxing every other day about 8 months ago.
I dont take weeks off, can't do it unless it is actually beneficial. Taking a week off of weight lifting is like a grounding me.
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the6thjakkson said:
Both my parents are overweight, so i didnt get **** from them. My dad went from short and skinny to medium and slightly overweight through his life. I started last summer with 3 rep max of the bar. I'd say I have gone a longass way, but i'm no way near happy with 175, or a 270 squat. I have switched my workouts up and stuff and soon ill be switching even mroe to westside so hopefully ill increase there. As of now, the ONLY thing im trying to achieve is a nice pack of abs.
benching 30lbs more than your body weight is good (wish I could do it). As for the abs, remember not to eat too many carbs before you go to bed; you dont need them.
THBench said:
I'm giving you that advice because it IS beneficial, or else I wouldn't write it.
One of the reason you have plateaued is because your putting too much stress on your nerves, maxing out ALL of the time is not the way to go.
I understand that you are only 14, but you have not done nearly enough research, much less, just reading around here. Taking weeks off is very beneficial. Your body needs a break every 2-3 months, a complete week off with no type of lifting. Each time I have taken a week break I have come back feeling better, stronger, and lifting heavier weight ( in fact I'm taking the next week off).
Sure, what's stopping you. But be sure to take the week off from weights and cardio.