I need your advice

X

Xenth

0
This has been bothering me for awhile and I want your honest opinions.

I started working out in February, made all the stupid mistakes everyone makes and I did barely anything in the summer.

My sleeping habits are horrible, I can honestly say I'm addicted to going to bed far too late. I've been doing it since I was 12 or 13, I'm now 18. I get 6-7 hours on a workday and 10-13 in the weekend.

My lifts are horrendous;

  • Squat (full): 87.5KG 3-4
  • Deadlift: 110KG 3-4
  • Bench: 60KG 4-5
  • Overhead: 40KG

Nearly as bad as my own stats actually, ~70KG 15.5%BF

I'm currently on a good workout schedule, I have a very strict ~3000Kcal bulking diet.

What should I do now? Fixing my sleeping problems is the obvious choise but I 've been trying that for years :rolleyes:

Should I continue bulking and add cardio twice a week, or do I cut and then do a slow bulk?
 
Ill reply :D

If your on a good routine and nutrition routine you need to stick at it. Consistancy is the key.

Maybe you should post up your routine for some ideas??
 
Xenth said:
This has been bothering me for awhile and I want your honest opinions.
Click to expand...


No problem, I assist the brotha! Whats happenen!

I started working out in February, made all the stupid mistakes everyone makes and I did barely anything in the summer.
Click to expand...

UH!!!!!! Lets get over this......and ROCK FORWARD,,,,,,,,

My sleeping habits are horrible, I can honestly say I'm addicted to going to bed far too late. I've been doing it since I was 12 or 13, I'm now 18. I get 6-7 hours on a workday and 10-13 in the weekend.
Click to expand...

While getting enough sleep IS important, I dont think this is the MAJOR chink in the problem......but we can work on this too.

My lifts are horrendous;

  • Squat (full): 87.5KG 3-4
  • Deadlift: 110KG 3-4
  • Bench: 60KG 4-5
  • Overhead: 40KG
Click to expand...

Okay, the weight you are using or begining with is only important in getting the rep ranges perferred. A good structured weight program should have "progression" as the cornerstone, and you will progress in strength and/or muscle growth as your body adapts to the weights being used over a period of time, and thus the weight being used will likewise increase.

Don't fret over the weights being used!........okay?

I do think your routine is fine in using Squats, Deadlifts, Bench Press, and Military press (I assume overhead is MP?)-------while fine.....its not complete.

If one can work it in their personal schedule, one should perform a Full Body Workout (FBW) at minimum 3 times per week. If this isnt applicable then a upper/lower split.

I'm currently on a good workout schedule, I have a very strict ~3000Kcal bulking diet.
Click to expand...

What is this schedule? Please get more detailed so I and the others can assist you in fixing anything that may appear to be broken.

How are you determining this 3,000c Bulk calories. Would this be 2500MT + 500c for a 3000c net bulk caloric target?



Should I continue bulking and add cardio twice a week, or do I cut and then do a slow bulk?
Click to expand...

Continuing to bulk depends on what your goals are. In a slow or fast bulk you WILL put on some fat tissue. If you provided some pics and got more detailed in what you are wanting in the "goal" department, then I could narrow down my advice to you.


BY THE WAY



Keep up the spirit......never die......fly HIGH........


and


ROCK ON!


Best regards,


Chillen
 
Chillen said:
While getting enough sleep IS important, I dont think this is the MAJOR chink in the problem......but we can work on this too.
Click to expand...

I'm always tired, lately even when working out :(

I do think your routine is fine in using Squats, Deadlifts, Bench Press, and Military press (I assume overhead is MP?)-------while fine.....its not complete.

If one can work it in their personal schedule, one should perform a Full Body Workout (FBW) at minimum 3 times per week. If this isnt applicable then a upper/lower split.
Click to expand...

I've been doing a FBW for a couple of months, just recently changed to a split.

Monday
DeclineBench press (barbell) 4 sets 6-8reps
Flat bench dumbbell press 3 sets 8-10reps
Incline barbell press 4 sets 6-8reps
Incline dumbbell fly's 3sets 8-10reps
Bent over dips 3sets 8reps
Barbell curls 4 sets 6-8reps
Preacher curls 4 sets 8-10reps
Press downs 4sets 10-12reps
Decline Tri-ext. 4sets 6-8reps

Wednesday
LegExtensions 4 sets 12-15reps
Leg Press: 4 sets 10-12 reps
Squats: 4-5 sets 8-10reps
Hamstring curls 4sets 8-10reps
Stiff leg deadlifts: 3-4 sets 8-10reps

Friday
pull downs (front)Reverse smallgrip 4sets 8-10reps
Bent over barbell rows 4 sets 6-8reps
Deadlift 4 sets 8-10 reps
Shrugs 4 sets 8-10 reps
Military press (standing) 4-5sets 6-8reps
Lateral raises 4 sets 8-10reps
Upright rows 4 sets 6-8reps
Click to expand...


How are you determining this 3,000c Bulk calories. Would this be 2500MT + 500c for a 3000c net bulk caloric target?
Click to expand...

I have an excel document for this.

8.00 150G oatmeal 2 eggwhites 577Kcal - 28P - 93C - 11F
10.45 3 slices of bread with turkey 329Kcal - 20P - 49C - 7F
12.30 3 slices of bread with turkey 329Kcal - 20P - 49C - 7F
15.30 2 slices of bread with turkey 322kcal - 14P - 62C - 3F for workout
17.15 4 slices of bread with fish 502Kcal - 27P - 66C - 15F
18.30 Rice, veggies,chicken,oatmeal 594Kcal- 35P - 89C - 9F
21.00 100G mackerel 158Kcal - 17P - 0C - 10F
23.00 100G chicken 125Kcal - 21 - 1C - 2F

Total 2935Kcal - 180P - 408C - 63F

Please don't whine about the bread, it's my only option.
Whole eggs and nuts I can't eat, as well as milk products.

Thanks so far :)
 
20% of my calory intake is from fats alone, you really think I need more?

But your opinions, cut or bulk with cardio?
 
bulk or cut is your choise. If you feel you need more muscles, then bulk, if you feel you need less fat, then cut.
 
Just my opinion but do you think you might be doing too many similar movements each session? It looks like there are over 200 reps in total in worout 1 with about 100 of those hitting your chest
Workout 2 puts leg extensions and leg press before squats and deads; you won't get the best out of the big money lifts if you put a couple of lesser movements in front of them
 
You must log in or register to reply here.
Back
Top