Hey could use advice :)

TommyJ · 06-10-2006, 02:34 AM

Hey Guys Its Tommy again,
How you all doin lol (dont post much or atleast on contents that people already answered :P)

But anyways starting This Monday On June 11th Im going to be on a strict caloric diet/protien diet and Im gonna be strength training/cardio workouts... I sorta have a routine ima give some personal info then the routine would like to know if it would be a good weightloss/strength train workout.

Personal:
Weight: 322lbs
Body Fat: 17% http://www.bmi-calculator.net/body-fat-calculator/ I recommend going to it and figureing out if it is inaccurate or not ive never had a realistical BMI done
Height: 6'1''
Age: 15

Diet:
2000-2500 Calorie Intake

Supplements:
Creatine

Routine
Week 1
June 11th, Day 1: Benchpress, Curls (working Tri's/Bi's), Abs, Back, 10min cardio 5min walk/5min jog (endurence training for cardio), +6oz Glass of creatine
June 12th, Day 2: Day Off Regular Activity
June 13th, Day 3: Deadlift/Squat, 10min cardio 10min walk/5min jog
June 14th, Day 4: Day off Regular Activity
June 15th, Day 5: Benchpress, Curls (working Tri's/Bi's), Abs, Back, 10min cardio 5min walk/5min jog (endurence training for cardio), +6oz Glass of creatine

Week 2
June 18th, Day 6: Benchpress, Curls (working Tri's/Bi's), Abs, Back, 20min cardio 10min walk/10min jog (endurence training for cardio), +6oz Glass of creatine
June 19th, Day 7: Day Off Regular Activity
June 20th, Day 8: Deadlift/Squat, 15min cardio 5min walk/10min jog
June 21st, Day 9: Day Off Regular Activity
June 22nd, Day 10: Benchpress, Curls (working Tri's/Bi's), Abs, Back, 20min cardio 10min walk/10min jog (endurence training for cardio), +6oz Glass of creatine

Week 3
Same Process
--------------------------------
Note****Will Add any advice to my workout/diet and my cardio workouts will accept any advice im adding 5 mins each week to it****

**Sholiz** · 06-10-2006, 02:46 AM

Your weight is 322lbs?

I think you could use a better split.

TommyJ · 06-10-2006, 02:47 AM

Quote:

Originally Posted by Sholiz

Your weight is 322lbs?

I think you could use a better split.

Got any suggestions? im not very good at making a split and yeah i weigh 322 go to my profile n look at my pic or my avatar thats me

**Sholiz** · 06-10-2006, 02:58 AM

Here's some pretty solid splits, I'd say get to cardio first thing in the morning then down a shake after and get breakfast in you. Diet's 90% of it IMO.

http://www.ironmass.com/training/259...come-here.html

**bigDman** · 06-10-2006, 03:37 AM

what are you traing for(strength looks to be in shape what)

and whats your diet post the whole thing

**Trick D** · 06-10-2006, 04:45 PM

I wouldn' take that bf % accurately from that website... it seems a bit fishy.

**DJSTARER** · 06-10-2006, 05:21 PM

322 at 17%?

That means you have similar amounts of lean mass as a professional bodybuilding. In the range of 267 LBS. If that is true, which I highly doubt (either ur BF is way higher, or your weight is way lower), you should be eatin in the range of 4000 kcals to cut. Especially as a 15 year old. Does anyone else realize that?

TommyJ · 06-10-2006, 07:41 PM

Quote:

Originally Posted by DJSTARER

322 at 17%?

That means you have similar amounts of lean mass as a professional bodybuilding. In the range of 267 LBS. If that is true, which I highly doubt (either ur BF is way higher, or your weight is way lower),

Well look at the link above that what tells me i have the BF of 17% its the only BF calc i have seen, it was recommended by someone in my myspace weight lifting group check it out and see if its accurate bigDman and TrickD says its inaccurate and i dont know where to get a accurate BF test done..

**DJSTARER** · 06-11-2006, 03:31 AM

Quote:

Originally Posted by TommyJ

Well look at the link above that what tells me i have the BF of 17% its the only BF calc i have seen, it was recommended by someone in my myspace weight lifting group check it out and see if its accurate bigDman and TrickD says its inaccurate and i dont know where to get a accurate BF test done..

dr.'s office, calipers, electronic scale....

just look in the mirror.... or post a pic and let us estimate. You will find a generally accurate guess from all us. Just a simple pic will do.

TommyJ · 06-11-2006, 04:13 AM

Would this work?

TommyJ · 06-11-2006, 08:17 PM

Okay Heres a new split and theres the pic of me above

Split was givin by a member of my myspace group

Week 1:
Day 1: (monday): Chest and Tri's/abs and 15min cardio
day 2: (tuesday): back and bi's and 15min cardio
day 3: (wesnesday): legs and lower back and 15min cardio
day 4: (thursday) shoulders and traps and 15min cardio
day 5: (friday) repeat day 1 and 15min cardio
day 6: repeat day 2 and 15 min cardio
day 7: REST.

Week 2:
Same Rotation Just adding 5 mins to cardio

Week 3:
Same Rotation Just adding 5 mins to cardio

Week 4:
Same Rotation Just adding 5 mins to cardio

Diet
Will Remain the same but im going to lower the caloric intake by 200 for the min and 300 for the max so its gonna be a 1800-2200calories a day

***Note*** Will Still accept any advice givin/

Is this a better split?

**Peaked_18** · 06-11-2006, 08:41 PM

Yeah, don't do that. Get on something simple.

www.defrancostraining.com

Go to the articles section and read the first article that pops up.

TommyJ · 06-11-2006, 08:48 PM

Quote:

Originally Posted by Peaked_18

Yeah, don't do that. Get on something simple.

Why wouldnt this work may i ask? (in a polite way not a snappy way)

**Peaked_18** · 06-11-2006, 09:00 PM

Quote:

Originally Posted by TommyJ

Why wouldnt this work may i ask? (in a polite way not a snappy way)

Personally a split like this was a tremendously horrible idea for myself in my earlier years. Remember that less is more and more is less.

TommyJ · 06-11-2006, 09:03 PM

You just confused me bro sorry if im acting blonde but i just got confused

**Peaked_18** · 06-11-2006, 09:05 PM

I overtrained on a split like this.

"Less is more, more is less."

TommyJ · 06-11-2006, 09:09 PM

ooo,
Well i got 2 months and i wanna lose as much weight as possible but yet add some strength training in the process i wanna lose body fat along wit my man boobs lol and the love handles, the summer is where i get most my strength becuase during skewl i lack off.. so this summer i wanna lose as much weight / bf i can

Hybrid · 06-11-2006, 09:51 PM

It's easy... Lift hard, eat clean, do your cardio 5-7 times a week. Also, don't do 15 minutes of cardio post workout IMO. Wake up, and hit some fasted cardio (you choose HIIT or low-intensity)

Also on your routine, I question why you hit chest/tri back/bi twice. If anything, hit legs twice a week. Why not just try a basic push-pull split, or something like WS4SB (West Side For Skinny Bastards)

06-10-2006, 02:34 AM	#1
TommyJ Amateur Join Date: May 2006 Location: Ohio Posts: 93 Recipes: 0 Rep Power: 6	Hey could use advice :) Hey Guys Its Tommy again, How you all doin lol (dont post much or atleast on contents that people already answered :P) But anyways starting This Monday On June 11th Im going to be on a strict caloric diet/protien diet and Im gonna be strength training/cardio workouts... I sorta have a routine ima give some personal info then the routine would like to know if it would be a good weightloss/strength train workout. *Personal:* Weight: 322lbs Body Fat: 17% http://www.bmi-calculator.net/body-fat-calculator/ I recommend going to it and figureing out if it is inaccurate or not ive never had a realistical BMI done Height: 6'1'' Age: 15 *Diet:* 2000-2500 Calorie Intake *Supplements:* Creatine *Routine* Week 1 June 11th, Day 1: Benchpress, Curls (working Tri's/Bi's), Abs, Back, 10min cardio 5min walk/5min jog (endurence training for cardio), +6oz Glass of creatine June 12th, Day 2: Day Off Regular Activity June 13th, Day 3: Deadlift/Squat, 10min cardio 10min walk/5min jog June 14th, Day 4: Day off Regular Activity June 15th, Day 5: Benchpress, Curls (working Tri's/Bi's), Abs, Back, 10min cardio 5min walk/5min jog (endurence training for cardio), +6oz Glass of creatine Week 2 June 18th, Day 6: Benchpress, Curls (working Tri's/Bi's), Abs, Back, 20min cardio 10min walk/10min jog (endurence training for cardio), +6oz Glass of creatine June 19th, Day 7: Day Off Regular Activity June 20th, Day 8: Deadlift/Squat, 15min cardio 5min walk/10min jog June 21st, Day 9: Day Off Regular Activity June 22nd, Day 10: Benchpress, Curls (working Tri's/Bi's), Abs, Back, 20min cardio 10min walk/10min jog (endurence training for cardio), +6oz Glass of creatine Week 3 Same Process -------------------------------- Note**Will Add any advice to my workout/diet and my cardio workouts will accept any advice im adding 5 mins each week to it**

06-10-2006, 02:46 AM	#2
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,992 Recipes: 3 Rep Power: 234	Your weight is 322lbs? I think you could use a better split. __________________ You hear me before you see me, I got King Kong in the trunk

06-10-2006, 02:58 AM	#4
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,992 Recipes: 3 Rep Power: 234	Here's some pretty solid splits, I'd say get to cardio first thing in the morning then down a shake after and get breakfast in you. Diet's 90% of it IMO. http://www.ironmass.com/training/259...come-here.html __________________ You hear me before you see me, I got King Kong in the trunk

06-10-2006, 03:37 AM	#5
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	what are you traing for(strength looks to be in shape what) and whats your diet post the whole thing __________________ COME CHECK OUT MY JOURNAL

06-10-2006, 05:21 PM	#7
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,977 Recipes: 0 Rep Power: 113	322 at 17%? That means you have similar amounts of lean mass as a professional bodybuilding. In the range of 267 LBS. If that is true, which I highly doubt (either ur BF is way higher, or your weight is way lower), you should be eatin in the range of 4000 kcals to cut. Especially as a 15 year old. Does anyone else realize that? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

06-11-2006, 04:13 AM	#10
TommyJ Amateur Join Date: May 2006 Location: Ohio Posts: 93 Recipes: 0 Rep Power: 6	Would this work? __________________

06-11-2006, 08:17 PM	#11
TommyJ Amateur Join Date: May 2006 Location: Ohio Posts: 93 Recipes: 0 Rep Power: 6	Okay Heres a new split and theres the pic of me above Split was givin by a member of my myspace group *Week 1:* Day 1: (monday): Chest and Tri's/abs and 15min cardio day 2: (tuesday): back and bi's and 15min cardio day 3: (wesnesday): legs and lower back and 15min cardio day 4: (thursday) shoulders and traps and 15min cardio day 5: (friday) repeat day 1 and 15min cardio day 6: repeat day 2 and 15 min cardio day 7: REST. *Week 2:* Same Rotation Just adding 5 mins to cardio *Week 3:* Same Rotation Just adding 5 mins to cardio *Week 4:* Same Rotation Just adding 5 mins to cardio *Diet* Will Remain the same but im going to lower the caloric intake by 200 for the min and 300 for the max so its gonna be a 1800-2200calories a day *Note* Will Still accept any advice givin/ Is this a better split? __________________

06-11-2006, 08:41 PM	#12
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Yeah, don't do that. Get on something simple. www.defrancostraining.com Go to the articles section and read the first article that pops up.

06-11-2006, 09:03 PM	#15
TommyJ Amateur Join Date: May 2006 Location: Ohio Posts: 93 Recipes: 0 Rep Power: 6	You just confused me bro sorry if im acting blonde but i just got confused __________________

06-11-2006, 09:05 PM	#16
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	I overtrained on a split like this. "Less is more, more is less."

06-11-2006, 09:09 PM	#17
TommyJ Amateur Join Date: May 2006 Location: Ohio Posts: 93 Recipes: 0 Rep Power: 6	ooo, Well i got 2 months and i wanna lose as much weight as possible but yet add some strength training in the process i wanna lose body fat along wit my man boobs lol and the love handles, the summer is where i get most my strength becuase during skewl i lack off.. so this summer i wanna lose as much weight / bf i can __________________

06-11-2006, 09:51 PM	#18
Hybrid IMPC Contestant Join Date: Oct 2005 Location: Gibsonia PA Posts: 827 Recipes: 0 Rep Power: 13	It's easy... Lift hard, eat clean, do your cardio 5-7 times a week. Also, don't do 15 minutes of cardio post workout IMO. Wake up, and hit some fasted cardio (you choose HIIT or low-intensity) Also on your routine, I question why you hit chest/tri back/bi twice. If anything, hit legs twice a week. Why not just try a basic push-pull split, or something like WS4SB (West Side For Skinny Bastards) __________________ If you even dream about beating me you'd better wake up and apologize - Muhammad Ali