17 Year Old GETTIN SHREDDED WORKOUT LOG

[moneybanks24]

Ok guys, right now I'm 5'8, 145 lbs. I want to bulk up because although I'm toned and have a six pack, I still look and feel like the small kid (my small stature doesnt help). I'm looking to get to atleast 150 lbs by the start of the school year (sept 3). I'll be taking in about 2500 to 3000 calories per day with all clean foods. I only drink water, none of that soda sh1t. My workout consists of an upper/lower split every other day. On days I don't lift weights I'll be doing High intensity interval training for 20 minutes. Sunday=rest/workout if i feel like it. Monday is upper body. GET PUMPED.

 

[HandyAndy]

Ok guys, right now I'm 5'8, 145 lbs. I want to bulk up because although I'm toned and have a six pack, I still look and feel like the small kid (my small stature doesnt help). I'm looking to get to atleast 150 lbs by the start of the school year (sept 3). I'll be taking in about 2500 to 3000 calories per day with all clean foods. I only drink water, none of that soda sh1t. My workout consists of an upper/lower split every other day. On days I don't lift weights I'll be doing High intensity interval training for 20 minutes. Sunday=rest/workout if i feel like it. Monday is upper body. GET PUMPED.

Your BMR is around 1720 so 2500-3000 cals is pretty sufficient for bulking, maybe you should eat more, but Im not so sure.

Post your workouts here and your diet too. Theyll be approved by knowledgeable members or theyll have you switch to something more productive, like compound exercises.

My advice is to listen to everything the people here tell you, because they can get you results.. good luck!

 

[moneybanks24]

DAY 1
Breakfast- 3 egg whites, one whole egg, one piece of whole wheat toast, water
Snack- Fat free plain yogurt with honey and strawberries (Pre workout), water
Post Workout- Protein Shake ( 30 g whey, yoplait yogurt for carbs, milk)
Lunch- 6 oz Tuna fish w/ fat free mayo on whole wheat dinner roll, brown rice, carrots, water
Dinner-Salad w/ ham (10 slices), cucumber, tomato, pepper, 2 hard boiled eggs, reduced fat, dressing, water
Snack- Pretzels, peanuts, carrots, water

Upper Body Workout (Doing Pyramid routine--FOR NOW)
Back
Seated Rows 5x12,10,8,6,12 (50, 60,70, 80)
LAt Pulldowns 1x12 (80)

Triceps
Rope pushdown 5x12, 10,8, 6,12 (50,60,70,80,60)
Kickbacks 1x12 (15)

Shoulders
Seated DB SHoulder Press 5x12,10,8,6,12 (12.5,15,20,20,15)
Side Raises 1x12 (15)

Biceps
Cable Curls 5x12...(35,40,45,50,45)
Resistance band hammer curls till failure

Chest
DB Bench Press 5x12...(20,25,30,35,25)
Flys 1x12 (15)

COmments I don't think I can do this pyramid thing again. I've found that my gym doesn't have all the weights I need. I needed 17.5 BADLY for shoulder press. And on the cables, after 50, it stops going up by 5 and increases to 10. NEED SUGGESTIONS FOR NEW WORKOUT. I hate splits with one to two body parts, bc after 3 to 4 days, I start to lose muscle in that area. Overall though, good workout, I worked up a good sweat, but I need to switch it up asap (just the first day haha).

 

[moneybanks24]

Breakfast-3 egg whites, 1 egg, 2 rolls, 2 tbsp flaxseed, yogurt
Snack- plain fat free yogurt, honey, banana
Lunch-Pasta w/ sauce and chicken
Dinner (Cheat meal)- Cheeseburger

Workout- 25 min treadmill (HR 160)

**Will start stronglifts tomorrow