Need a good plan

[DogFashionDisco]

Alright, so I need a good workout plan that can help me out here.


I am currently in Atlanta and am moving to the northwest at the end of May. I'm a sophomore currently and want to get ready for being a junior (best year of highschool, am I right?!) in August/September, by pumping iron, and hopefully looking quite a bit better than I do now.

I am:
5'7
130 pounds (puny, I know)
body fat = around 14% (which I know could be much better)


I just joined a gym (LA Fitness) about a week and a half ago and so far I've gone 2 times. I'll go again tomorrow, but I really need to develop a good plan that'll help me achieve my goals. I know the whole deal on that you can only train a couple times a week and that muscles break down and you rebuild them stronger by eating protein. But this personal trainer (free trial) told me that it's gonna take a year to pack on 20 pounds of mass (mass or density?) muscle even with strong dedication. This is true, yes? Also, this gym has a LOT of machines and from what I've read, machines are a bad thing. Although this trainer told me that they're better because they pack more resistance, while free weights are more for form. If I could get a good explanation from someone who KNOWS WHAT THEY'RE TALKING ABOUT, that would be great.

This is what I plan to eat:
Scottish/Irish oatmeal
Lean chicken breast
Eggs (both white and yellow)
Protein shake
Toast (?)
and others which I can't think of right now

but I would like some more choices that are easy to buy and/or make.


Thanks.

 

[Skilla_Staz]

20lbs of muscle - Possible in under a year if you eat right and lift your ass off. However, the longer you're in the whole weight game, it will become tougher as you go on.

Machines do not allow you to put on more weight. Look at the machine, many of them go up to about 200lbs. Eventually you will want to lift more than that. Also, machines restrict your movement, and sometimes forces you into an unnatural range of motion, much like doing squats in the smith machine. They're built for the "average" person, and of course have adjustments, but theres too many variations to make machine adjustments for.


And senior year of highschool is the best year, so you're wrong...

As for the diet, I'll let other people pick that apart.

 

[Throttle]

search for WBA's idiot's guide to growth, then read a-unit's sticky thread on nutrition + stimulus. those will get you started, and get you away from any awful advice your trainer may be giving you.

 

[blinkwatt]

@ DogFashionDisco,

Dude talk to me,I'm your height and I was your weight not too long ago and now I'm pushing 150-153lbs. at around 7-9% bodyfat and benching sets of over 200+ on barbells and sets of 80+ on bumbells I think I can help.

By the way,don't get hooked on how much you weight,it's stupid and misleading. QUALITY OVER QUANTITY

 

[blinkwatt]

but I would like some more choices that are easy to buy and/or make.

South Beach Diet foods.
Bread(in the morning and noon time no later)
English Muffins(100% Whole Wheat)
Bagels
2 oz. of Roasted Peanuts a day.
Tuna
Skinless Chicken Breast
The leanest Ground Beef available made via George Foreman.

That's all that I can think of at the moment.

 

[Skilla_Staz]

QUALITY OVER QUANTITY

Amen.

*btw, they're dumbells *

 

[blinkwatt]

Amen.

*btw, they're dumbells *

My mistake. Bumbells,hahahahhahahaha!

 

[Throttle]

at 130lbs, don't worry about your bodyfat, just lift heavy, eat [frequent protein-centric meals], rest, repeat, and you'll add so much muscle that your bf% will take care of itself.

blink's big on the lowfat food. i say don't fear the fat. the thing only thing that could sabotage you at this point would be big doses of simple carbs at the wrong times (that is, just about all the time, except postworkout).