Hey, kinda new

[Tom]

Hey im kinda new here. 17 years old, been training for about 5months. 180cm, 5'11'', 65kg, 145pds. trying to bulk at the moment. and please dont ask me why i blanked out the back of my head... i only realised after id done it!!! :oops:

[Pittbull]

Hey bro, welcome aboard. Looks like you've got a good base to start with.I know you've been training for 5 months but give this a go (you've got nothing to loose) get those Squats/Deadlifts/Bench Press in & nice & heavy. Do those 3 x week for 8 weeks. Say Mon/Wen/Fri 5 sets of 5 reps for each. Pick a weight you can hit round 8 reps on your 1st set but only do 5, the goal is to use the same weight for all 5 sets, once you can do 5x5 with that weight eaisly add a littly more weight & repeat till you can eaisly get 5x5 out again. You'll grow very strong & noticeably bigger in a reletavly short period of time. Also make sure your getting in plenty of protein & a good nights sleep.

Don't worry about any other exercises for the 8 weeks, these will work everything & give you a very very good point to start adding other more isolated exercises for arms, shoulders etc.

Trust me on this, 8 weeks of the above & EVERYTHING will grow!!

It's only 8 weeks, uou've got nothing to loose & everything to gain.

Train hard bro,

Pittbullâ„¢

[Pseudonym]

Welcome Tom! You've got a similar build to me (except you're already bigger than I was! ). And at 17, you've got time on your side. In a couple of years time, you'll be huge!

If you like, we can help you with your diet too. What do you eat in a typical day?

Pittbull - I'm not sure I understand what you're suggesting. Are you saying to do one workout consisting of Squats + Deadlifts + Bench, stopping short of failure, and do that 3 times a week? Or are you suggesting 3 different workouts - one of squats, one of deadlifts, one of bench? What's the theory here?

[jono]

welcome man. food is the key to growing.

[sponge]

Hey bro, welcome aboard. Looks like you've got a good base to start with.I know you've been training for 5 months but give this a go (you've got nothing to loose) get those Squats/Deadlifts/Bench Press in & nice & heavy. Do those 3 x week for 8 weeks. Say Mon/Wen/Fri 5 sets of 5 reps for each. Pick a weight you can hit round 8 reps on your 1st set but only do 5, the goal is to use the same weight for all 5 sets, once you can do 5x5 with that weight eaisly add a littly more weight & repeat till you can eaisly get 5x5 out again. You'll grow very strong & noticeably bigger in a reletavly short period of time. Also make sure your getting in plenty of protein & a good nights sleep.

Don't worry about any other exercises for the 8 weeks, these will work everything & give you a very very good point to start adding other more isolated exercises for arms, shoulders etc.

Trust me on this, 8 weeks of the above & EVERYTHING will grow!!

It's only 8 weeks, uou've got nothing to loose & everything to gain.

Train hard bro,

Pittbullâ„¢

Yes, I've always wondered what would happen to a guy like you, Tom, who did a routine like this. I think you should give it a go because I think you will get results, and like Pitt said you've got nothing to loose and everything to gain. If you're worried about things like arms welll heavy movements like that will get the arms bigger.. generally arms grow as the body grows so don't worry about triceps and biceps etc for now. Lift as heavy as you can.

[deegee]

What is you diet like and your traiing program so far? Welcome !

[tallulahangie]

In relation to what Pitbull said...

http://www.elitefitness.com/forum/showp ... tcount=381

[Tom]

Haha dont worry guys Ive researched enough to know not to do iso exercises for arms etc. At the moment I'm doing chad waterbury's ABBH1 so I'm basically only doing bench press, bent over rows, wide grip chins, dips, squats and deadlifts. I'm about half way through now. I think my diet could improve. this is an average day.

wake up:

40g whey in water

2 piece vogels with crunchy peanut butter on one and marmite on the other (think i need more carbs and protein (from solid food) but find breakfast a really hard meal to eat lots.

multi vit/mineral

1 fish oil capsule

Meal 2:

pasta and 85g tuna (dont think this is enough but tuna is so boring)

bananna or apple

Meal 3 (Post workout):

25g maltodextrin, 25g dextrose, 50g whey, all in water.

5g creatine monohydrate.

Meal 4 usually dinner or shake:

if dinner - good meal (mums dinners)

always veges, potatos or pasta and chicken/beef/lamb

if i have a shake its about 1 hour before dinner and is - 20g oats, 200ml low fat milk, half banana, 20g berries, 2 eggs, 15ml olive oil, 30g whey.

Meal 5 or 6:

always 500ml milk (this has 28g protein)

sometimes 100g yoghurt as well

sometimes 20g whey

1 fish oil capsule

I have only recently started following this stricter but about 3 months ago when I just eat HEAPS of anything I put on about 5kg in a month.

One problem though is next year I will most probably start playing 2nd division national basketball which means like 3 trainings a week and quite a bit of muscle loss over the year . Im tossing up whether I should take a year off basketball or not. Do you guys know the best program and best way not to loose to much muscle over the season. I have to accept that my legs are probably going to shrink cos thats what happens with basketball (they become skinny!!)

Pittbull I might try your suggestion over the holidays, as you say I dont have anything to lose.

I'm thinking of doing a NZIS personal training certificate next year (Ive just finished 7th form this year), do you guys think this is a good idea for getting some cash while at UNI?? I know a lot of you aren't into the whole PT thing!

Thnks for the help guys, much appreciated

[Tom]

thanks tallulahangie i'll have a read of that in three days when my exams finish. I CCCANNNNNNNNNTTTTTTTT WAAAAIIIIIITTT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I hate exams.

I'll be able to concentrate on diet!

[BIGKIWI]

Welcome bro

[sponge]

wake up:

40g whey in water

2 piece vogels with crunchy peanut butter on one and marmite on the other (think i need more carbs and protein (from solid food) but find breakfast a really hard meal to eat lots.

multi vit/mineral

1 fish oil capsule

Meal 2:

pasta and 85g tuna (dont think this is enough but tuna is so boring)

bananna or apple

Meal 3 (Post workout):

25g maltodextrin, 25g dextrose, 50g whey, all in water.

5g creatine monohydrate.

Meal 4 usually dinner or shake:

if dinner - good meal (mums dinners)

always veges, potatos or pasta and chicken/beef/lamb

if i have a shake its about 1 hour before dinner and is - 20g oats, 200ml low fat milk, half banana, 20g berries, 2 eggs, 15ml olive oil, 30g whey.

Meal 5 or 6:

always 500ml milk (this has 28g protein)

sometimes 100g yoghurt as well

sometimes 20g whey

1 fish oil capsule

*whey in water takes like 30 mins to digest so it's not good enough for a meal at b'fast. get some solid protein or whey/milk in there, and i'd up the carbs a bit too maybe have 4 bits of brea

*meal 2 how much pasta are you eating? you dont need much tuna for a pre-workout protein component and 85g is prolly enough at this stage. as you get bigger you'll need to up it though

*meal 3 fine - where do you get your maltodextrin from??

Just remember that you want to have a meal every 2-3 hours =)

[Tom]

yea il try have more pieces of bread or weetbix. do you think when I eat my solids 20 min after whey shake i should have a glass of milk with some whey in it?? Im just not into eggs, I only like poached eggs. Only prob with milk is im afraid the calcium is gonna ruin the absorption of the zinc in the multi-vit????

I'm not really sure how much carbs I have in meal 2. Thats my problem I don't really take it into account, I just eat till Im full. I do eat quite a lot when its not breakfast though.

I use leppin enduro booster as a maltodextrin source.

Over holidays my sleep will be between 1am to 10:30am. So i probably need breakfast at 10:30-11:00am. lunch at 1pm. then gym and post workout at 4pm. then maybe a shake at 5pm. then dinner at 6:30pm. then shake at 10pm. then pre-bedtime meal at 12-12:30am.

[Varven]

Hey bro, good base to build on.. wish I was so lean before I started..wouldnt be looking like Porkie Pie now

Eat heaps more man.. till you feel like your bursting.. but clean food.

For instance: 4 slices of breakfast.

Chuck in a banana and/or muesli bar with every protein shake. Dont nelgect your carbs their vital to grow.

Start having eggs with breakfast.

If you cant stand tuna, ditch it for chicken, or turkey, or lean meat cuts. Basically increase quantities on everything....

[Tom]

Hey guys do you reckon I'll grow any more. Not height wise but like my upper body skeleton (not sure if this is how to put it)?? Like wider shoulders etc

[sponge]

Not your skeleton, no. But you'll get wider in time

[Growth]

Hey guys do you reckon I'll grow any more. Not height wise but like my upper body skeleton (not sure if this is how to put it)?? Like wider shoulders etc

Fure sure. As long as you dont neglect to work your shoulders and lats, then you will get that wide look you desire, add that to a thin waist and it can give the illusion if an even wider upper torso.

Just stick at it buddy, you can make your body look just about however you want it to if you try hard enough.

[Pseudonym]

At 17, I'd think you've still got a fair chance of growing bigger "in the skeleton". But that's just my gut instinct.

Some people swear by exercises like DB pullovers to expand the ribcage, so you could try that for a bit... As Growth says, regardless of what your skeleton does, you can still achieve the same effect by creating the illusion with shoulders and lats. :wink: