check out my progress

B

benbuor89

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I am 18 years old, about 178 lbs last time i checked..few days ago..my diet consists of

morning 9-10 a.m. bowl of oatmeal, bottle of water, banana
afternoon 1 p.m. subway,bottle of water(grilled chicken breast with tomato,lettuce,honey mustard)
late afternoon 4 p.m. turkey sandwhich, some veggies or tuna
evening 7 p.m. protein shake, banana with peanut butter, bottle of water.
it fluxuates a bit, but you get the general idea

my workout is
day 1- lower body/abs(weak cuz i just started working on legs really)

squat 8 8 7 7 6 6
lunges 8 8 7 7 6 6
lat pull downs 8 8 7 7 6 6
standing calve raises 8 8 7 7 6 6
planks 6 sets 30 second intervals

day 2-upper body
straight arm pull downs 8 8 7 7 6 6
flat bench press 8 8 7 7 6 6
standing dumbbless shoulder press 8 8 7 7 6 6

day 3-off, do some jump roping, hit my bag, maybe some HIIT

day 4-lower body
squat- 8 8 7 7 6 6
step ups 8 8 7 7 6 6
pull throughs 8 8 7 7 6 6
seated calve raises 8 8 7 7 6 6
walk outs, 6 sets
side planks, 6 sets, 30 sc intervals

day 5-upper body
pull ups 8 8 7 7 6 6
seated wide grib cable rows 8 8 7 7 6 6
push ups(variations) 10 10 10 10 10 10
dumbbell skull crushers 8 8 7 7 6 6
leg raises 10 10 10 10 10 10

alright i did this for a month not bad results, definitely getting more cut..i need some feedback i know my workout isnt that great and now looking at the pattern on the reps of all my workouts is that something i need to change? but my diet is doing good i feel alot better, and im drinking about a gallon of water a day usually. Also what parts of my body i need to work on besides the obvious my lower body..and what work outs are best, i know im a n00b but any help is appreciated..also after day 5 i rest for 2 days then over again
 

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wtf 73 views, no posts, nothing?
 
Your looking good man.
As for your workout, it looks OK. But there are things I would change about it.

First of all, I don't get why your using those rep ranges and why your going from 8,8,7,7,6,6, i'd just stick to a certain rep range (1-6)(6-12)(12+). But thats just me, if your getting stronger doing this then don't change.

Second, your workout is okay. But it looks like your upper body days are lacking. seems like your doing a lot of body weight exercises, and not any real heavy weight stuff.

I would add Bench to both upper body sessions, along with shoulder press/military press, and rows.
 
yea i agree with phate, def. some bench, and rotate between incline, decline and flat and alternate dumbbells and barbell.

Another thing that caught my eye is the meals: the number of them, and the proportions of protein vs everything else. Try and eat a few more meals, and make sure to eat protein at every meal. (I think it was read on this forum at least 20g)

you have a good muscular build, and i would suggest you keep on a clean bulk then cut,

I take it your on a cut right now thought?

what are your goals?
 
and you called it progress, but there is no comparison shots.

you have found a site with athletes dude.

if you are just looking for empty praise, go take your shirt off at the mall ;) thats where you will look like 'the man.'

We sweat daily bro!

Nice body!

FF
 
phate: ok yeah i will switch them up, so wat rep ranges do u think if im just trying to get cut really, ive been bulky for a while and its just not as desirable since im not tryina be the hulk or anyting, just achieve a good athletic build.

nosweatnoglory: yeah thanks dude..i know i'm trying to add more meals, i didn't wanna eat too much though since yes i am trying to cut a bit

flyinfree: errr yeah good point lol no no no im not looking for that if i was i wud simply pull down my pants at the mall :p lol jk

thegooch: im about 5'11..but more like 5"10 3/4 :p

nbs: any ideas on improving my diet? thank you

everybody thanks for the feedback :)
 
You can improve your diet my adding some quality protein in it, like grilled chicken breast and similar. In the diet you posted it doesn't seem that you're getting enough protein. Eat around 1 gram of protein per pound of bodyweight. Make sure you have protein in every meal that you eat.
Also it doesn't seem to me like you're getting much fat in your diet. The good kinds of fat can be beneficial when losing weight. Add some flax oil and/or fish oil maybe.
 
hahahahaha

I like this guy!

take some advice as you go along here, and with that thin skin, and build we will make you into a fitness model, female draggin machine.

How much water are you drinking?
 
Any pictures of your back and legs?

I think your routine looks pretty solid, personally I'd advice against all those extra chest exercises that others have suggested as your chest looks like your most developed area. If you want to be on the cover of mens health then do all the horizontal pushing you can manage but I'd guess by the way you train that you want to do things right and have a proper physique so I'd suggest you work more on your back, shoulders and traps.

Maybe add in more Deadlifts, shrugs, face pulls, snatches and rows

Just my $0.02, good work so far though :)
 
vojdancov-alright yeah i eat at least 1 chicken breast a day..its just tough to get all that protein but I'm working on it..need more high protein foods i can buy...yeah I've been looking into getting some of that fish oil, any suggestions on a brand or anything that matters or else ill just scoop some from GNC

flyinfree- lol right on im willing to work just need some guidance my friend..im drinking about a gallon+ a day(most days) but at least four bottles of water a day.

ccr- yeah i can get a picture of my back its not bad, but my legs on the other hand..im working on that hard right now im looking for some good leg workouts btw calves and hamstring killas u know..i do think my lower pecs need some work to give them a more rounded look tho but yes i did do alot of bench pressing
 
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