This is eating and work out schedule, should it work?

BCS ADRENALINE · Post by **BCS ADRENALINE** » Tue Jan 23, 2007 6:24 pm

name is Brandon, I'm a 16 year and I am 5'8" and 192 pounds.

I work out Monday through Friday and every other Saturday.
Cardio: Elliptical Machine 20-25 minutes
I lift weights everyday and have alternate lifting schedules each day.

First Schedule
Upper Body
Pull Ups: 3 sets of 5
Dips: 3 sets of 5
Incline Bench Press: 1 set of 15 reps, then the other 2 sets are at 10 reps all at 110 pounds
Pulldowns: 3 sets of 10 at 95 pounds

Second Schedule
Lower Body
Thigh Abductors/ Pushing in: 3 sets of 15 at 210 pounds
Thigh Abductors/ Pushing out: 3 sets of 15 at 100 pounds
Crunches: 4 sets of 25
Decline Abdominal Crunches: 3 sets of 10

Eating Schedule
Breakfast
Cup of Yogurt
Quaker Breakfast Bar
7 oz of Orange Juice

Lunch
Sandwich w/ 3 slices of turkey breast, tomatoes, lettuce, Mustard on whole wheat bread
Quaker Crunchy Granola Bar
Bag of carrots and raisins after school

Dinner
Whole Wheat Pasta
Tuna Filets
Salad

Snacks
Air Popped Popcorn
Fruit
Protein Bars/ Shakes

I drink water throughout the whole day and at night a glass of tea with dinner.

It is kind of long, but I would appreciate feedback very much, and any suggestions would be very helpful.

Thank You

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bigiz123 · Post by **bigiz123** » Wed Jan 24, 2007 7:32 pm

did u say 200 reps!? thats wayyy too much man. the highest number of reps id recommend is 15, just use adequate weight so that 15 reps is pretty dificult, then do 13 next set, then maybe 11 or 10 for your last set
and id recommend u incorporate more veggies into your diet

sameey70 · Post by **sameey70** » Thu Jan 25, 2007 1:02 pm

You really need more calories.

BCS ADRENALINE · Post by **BCS ADRENALINE** » Thu Jan 25, 2007 1:42 pm

So If I am not getting enough calories, that could keep me from losing weight too right?

swanso5 · Post by **swanso5** » Sat Jan 27, 2007 12:35 am

First Schedule
Upper Body
Pull Ups: 3 sets of 5
Dips: 3 sets of 5
Chest Fly: 3 sets of 10 at 60 pounds
Incline Bench Press: 3 sets of 10 at 90 pounds
Curls: 3 sets of 15 at 50 pounds

rule number 1 in wt training: whatever sets and reps you do for chest you MUST do for back also...here you are doing 3 sets for back and 9 sets for chest...not good for balance

Posted: Tue Jan 23, 2007 11:24 pm Post subject: This is eating and work out schedule, should it work?

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name is Brandon, I'm a 16 year and I am 5'8" and 192 pounds.

I work out Monday through Friday and every other Saturday.
Cardio: Treadmill Jogging for 20-25 minutes.
I lift weights everyday and have alternate lifting schedules each day.

First Schedule
Upper Body
Pull Ups: 3 sets of 5
Dips: 3 sets of 5
Chest Fly: 3 sets of 10 at 60 pounds
Incline Bench Press: 3 sets of 10 at 90 pounds
Curls: 3 sets of 15 at 50 pounds

Second Schedule
Lower Body
Thigh Abductors/ Pushing in: 200 reps at 60 pounds
Thigh Abductors/ Pushing out: 200 reps at 100 pounds
Machine Squats: 3 sets of 25 at 110 pounds
Cable Crunches: 3 sets of 25 at 110 pounds
Crunch Machine: 3 sets of 20 at 50 pounds
Leg lifts: 3 sets of 10

200 res yikes!!! yes stick with 15 at most as stated by bigiz...back/chest volume from above holds true for quads and hams...here you have no ham work.. drop the abd/adductions in favour of glute ham raises or stif legged deadlifts...too many crunches also for liking

food - yes more calories are need so addd in 2 extra quality meals in between main meals...makeevery meal evenly spaced and evenly portioned focusing on fruit and protein in the am and protien and veg/salad in the pm and get some healthy fats during the day