Advice needed, Re: workout program / diet

JimmyX · Post by **JimmyX** » Sat Nov 24, 2007 11:40 am

Hi i'm new here, and it looks like a good place to get advice so i have a few questions (Long post alert!)

I am 16, 17 in December, i'm 6'1 and weigh roughly 145lbs. Recently i decided i want to try really hard to become a model, (fitness or otherwise), and the main obstacle i have to overcome is body. I'm skinny, and have a little definition, but i want to become really muscly, not overly like bodybuilders but, very well defined like most models you see.
However i don't know that much about exercising, other than some basics and am confused as to what excercises i should do to achieve goal. Most of excersising would be done at home as the nearest gym is...far haha. But i do have a bench press, dumbells and barbells at home and a park nearby good for running etc.
Currently i workout five days a week minimum six max and workout routine is pretty basic

#Leg raises - 2 sets/ 15 reps
#Pushups - 2-3 sets/ 30 reps
#Bench Press - 12 reps/ 2 sets
#Incline bench press - 12 reps/ 2 sets
#Seated barbell & dumbell presses - 10 reps/2 sets
#Lateral Flyers - 10 reps/ 2 sets
# Barbell curl - 6 reps/ 2 sets with a heavy weight
# Seated dumbell curl - 10 reps/ 3 sets.

I know this workout is wrong for what i want and really appreciate some advice on what exercises to do on each day, sets/reps, so i can build a weekly routine. I currently don't have any CV work added but i plan to start jogging soon unless there a more effective Cardiovascular workout for what i want?

The second thing i need some help with is diet, like i say i am skinny but wish to lose some fat from stomach and neck/face (i know the latter is pretty much impossible to work on) but general fat loss and muscle gain is goal. typical diet looks like this

Breakfast- Protein Shake

Mid Morning- Powerade to drink but foodwise a breakfast/snack bar or nothing. I'm generally in classes around here so theres not alot of options prep wise it wud have to be pre-prepared at home.

Lunch- Pasta Salad or couscous with a salad.

Tea- Grilled Chicken with steamed vegetables. Sometimes with Brown rice and yogurt or Pasta and tinned tomatoes.

WORKOUT

After workout - Proten Shake and fruit smoothie or low fat natural yogurt.

Before Bed - Protein Shake.

The reason for 3-4 protein shakes a day is alot of the natural sources of protein i can't eat, eggs, cheese, and most fish, making it harder to hit target amount. Any suggestions or improvements i can make? any help would be great, Thanks.

swanso5 · Post by **swanso5** » Sat Nov 24, 2007 11:24 pm

we've got a bit to work on here...

- you probably need to decide what kind of model you want to be...fitness models are way bigger than clothes models

- Hi i'm new here, and it looks like a good place to get advice so i have a few questions (Long post alert!)
- nutrition wise read all 3 parts of this:

http://www.t-nation.com/readArticle.do?id=1793585&cr=

- program wise read this:

http://www.t-nation.com/readTopic.do?id=917176

there's a 12 week program from CT in there which would be benefical for you and should be able to do most of it at home i'd think or close enough

- do the program as written with no more or no less that is prescribes
- if you're only new to the game you may need 3 - 4 weeks just practicing the main movements which should have an effect itself

- there's not much of you anyway so you might not even need cardio
- why can't you get many protein sources? you need to shakes are only good for after training

let me knoe how you go

swanso5 · Post by **swanso5** » Sat Nov 24, 2007 11:26 pm

p.s. the program has a link to it in the article...

JimmyX · Post by **JimmyX** » Sun Nov 25, 2007 1:58 pm

Thanks thats some great advice and i'll definately put it into practice! The nutrtion articles were also a big help i'll try everything out and see how it go's.
As for what type of model i want to be, fitness i what i am aiming for haha never liked the easy way. Regarding the protein, well i can get it from natural sources but it's just out of the main ones i can't eat cheese or eggs (allergic) and strong or oily fish makes me throw up but i can eat tuna and cod so i'll add those to diet and find suitable replacements for the rest.

JimmyX · Post by **JimmyX** » Sat Feb 23, 2008 8:37 am

Hi again, well it's been 12 weeks and today is officially the last day i have of the linked program. I am impressed with the results and definately notice a change in muscle mass, and pysical appearance. However i do wish to continue to bulk up to reach goals and am wandering where to go from here. Diet wise i think i've pretty much got it down, but in terms of program should i restart the linked program from week 1 again and continue to increase the weights as i have done or move onto a new program, if so any reccomendations?

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Sat Feb 23, 2008 11:43 am

If your trying to increase mass I would go 3(sets)x10-12(reps) so your muscles can go into hypertrophy.

Read the two articles below.

http://www.t-nation.com/readArticle.do?id=1764218

http://www.t-nation.com/readArticle.do?id=1765943

swanso5 · Post by **swanso5** » Sun Feb 24, 2008 1:31 am

remember for models it's all about low body fat rather than mass so whatever program you do, make sure you don't gain fat and muscle

not sure what program of CT's that links are but all of his are great...just keep cal's up but not too high and take weekly waist measurements to make sure your gianing muscle...i would also try and stick to the same muscle groups that were emphasised in the first program...you still don't want to bulk up in the wrong area's

CT has an article series call HSS-100 which can be used on certain muscles but you also need a certain amount of structural balance with your programs too to keep posture good (mainly rows vs bench presses and deadlifts vs squats volume and intensity)