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- Mature Students - Bristol Sep 24
18 Year Old Boy workout plan + diet?
Ok, I have been using weights at the gym for 2 years now, because my gym only lets people over 16 use weights. So I haven't got much experience or knowledge about a good workout or diet plan for myself, but after spending about a year wandering around each machine aimlessly trying to do sets I asked a personal trainer, who is free at my gym, and probably for a reason (they are useless) to give me a push round, so I have been having push rounds for the last 8 months. But now I want to do what I should have been doing from the start, so for the last month I have stuck to this workout plan and diet, and I have seen decent results, but I want see what you guys think and how I could improve.. be gentle please 
lol
Here's a few details about me so you can get a rough idea where I am:
18 years old
5 ft 3 (short and wide :L)
131 lbs
11-12% bodyfat
Aims:
At the moment in good lighting I can see a full 6 pack when I tense up, but I want to lose quite a bit of bodyfat and also to improve my upperbody .. typical beach body is the aim i guess..
Diet -
Breakfast – 1 oatcake with 2 spoon of cottage cheese
Snack – tin of tuna - drained
Lunch – jacket potato with cottage cheese
Protein shake -maximuscle promax diet(2 scoops with 250ml of milk)
banana
Snack – 1 egg hardboiled
Dinner – boiled veg - broccoli/carrots/green beans
chicken fillet / fillet of fish, either cod or salmon, oven cooked
And also on workout days I take creatine tablets 30 minutes before and directly after the workout, again, I have read quite a lot about it, but really need advice?
The amount of calories this day provides is 1,500 and my maintenance calories for a day is 2,000, because I want to cut bodyfat, although I do not know if this is right again?
Workout:
I go to the gym on a monday , wednesday and friday.
I run for 20-30 minutes HIIT on a tuesday and saturday, and on thursday I swim for 45 mins, on a sunday I rest.
My abs session is on a monday wednesday and friday, after the weights as I find I work better than doing it before and involves:
Russian twists, hanging leg raises, knee ups - captains armchair, weighted sit ups, crunches.
Before each weights session I do 10 minutes on the rowing machine to warm up.
Monday:
Narrow grip pull ups
Bicep curls
EZ bar curl
21’s
Tricep push downs
Dips
Skull crushers
Push ups
Bar flat bench press
Decline bench press
Dumbbell flys
Wednesday:
Clean & Press (with bar)
Standing military press (dumbbells)
Arnold press (seated)
Lateral raises
Cable Raises
Reverse Flys
Lat pull downs
Dumbbell rows
Back machine
Wide grip pulls ups
T-bar rows
Back extensions
Deadlift
Shrugs
Trap raises
Close grip barbell upright rows
Friday:
Concentration curls
Hammer curls
Narrow grip pull ups
Tricep push downs
Dips
Close grip bench
Push ups
Dumbbell flat bench press
Incline bench press
Chest fly machine
Cable crossovers
Squats
Leg press
Deadlift
Calf Raises
I do not do each exercise in that order btw, I do the compound and the exercises which take more out of me first then onto the curls etc
I do 1 set of 10 on a lower weight, then 1 set of 8 on a higher weight and then 1 set of 6 on the highest weight, then back down to the weight of the 1 set of 8 and do that until failure.
Advice please?
lolHere's a few details about me so you can get a rough idea where I am:
18 years old
5 ft 3 (short and wide :L)
131 lbs
11-12% bodyfat
Aims:
At the moment in good lighting I can see a full 6 pack when I tense up, but I want to lose quite a bit of bodyfat and also to improve my upperbody .. typical beach body is the aim i guess..
Diet -
Breakfast – 1 oatcake with 2 spoon of cottage cheese
Snack – tin of tuna - drained
Lunch – jacket potato with cottage cheese
Protein shake -maximuscle promax diet(2 scoops with 250ml of milk)
banana
Snack – 1 egg hardboiled
Dinner – boiled veg - broccoli/carrots/green beans
chicken fillet / fillet of fish, either cod or salmon, oven cooked
And also on workout days I take creatine tablets 30 minutes before and directly after the workout, again, I have read quite a lot about it, but really need advice?
The amount of calories this day provides is 1,500 and my maintenance calories for a day is 2,000, because I want to cut bodyfat, although I do not know if this is right again?
Workout:
I go to the gym on a monday , wednesday and friday.
I run for 20-30 minutes HIIT on a tuesday and saturday, and on thursday I swim for 45 mins, on a sunday I rest.
My abs session is on a monday wednesday and friday, after the weights as I find I work better than doing it before and involves:
Russian twists, hanging leg raises, knee ups - captains armchair, weighted sit ups, crunches.
Before each weights session I do 10 minutes on the rowing machine to warm up.
Monday:
Narrow grip pull ups
Bicep curls
EZ bar curl
21’s
Tricep push downs
Dips
Skull crushers
Push ups
Bar flat bench press
Decline bench press
Dumbbell flys
Wednesday:
Clean & Press (with bar)
Standing military press (dumbbells)
Arnold press (seated)
Lateral raises
Cable Raises
Reverse Flys
Lat pull downs
Dumbbell rows
Back machine
Wide grip pulls ups
T-bar rows
Back extensions
Deadlift
Shrugs
Trap raises
Close grip barbell upright rows
Friday:
Concentration curls
Hammer curls
Narrow grip pull ups
Tricep push downs
Dips
Close grip bench
Push ups
Dumbbell flat bench press
Incline bench press
Chest fly machine
Cable crossovers
Squats
Leg press
Deadlift
Calf Raises
I do not do each exercise in that order btw, I do the compound and the exercises which take more out of me first then onto the curls etc
I do 1 set of 10 on a lower weight, then 1 set of 8 on a higher weight and then 1 set of 6 on the highest weight, then back down to the weight of the 1 set of 8 and do that until failure.
Advice please?
Reply 1
Far too many exercises.
Abs only need to be done once a week.
Maximuscle isn't worth the money, get a cheaper one.
Abs only need to be done once a week.
Maximuscle isn't worth the money, get a cheaper one.
Reply 2
JDDCFC
OP
2
Any advice on which exercises to scrap?
Ok cheers.
What is a cheap and effective alternative please?
Ok cheers.
What is a cheap and effective alternative please?
Reply 3
Look up starting strength or stronglifts 5x5 routines. You want to focus on learning the big compound movements. Lifting heavy and eating allot.
Just my oppinion though.
Do this, eat, sleep and drink allot (of water).
You will pack on quality muscle and allot of strength.
Squat below parallel.
Do it properly and people will start assuming steroids.
Seriously. But the biggest thing will be your mentality approaching it.
Just my oppinion though.
Do this, eat, sleep and drink allot (of water).
You will pack on quality muscle and allot of strength.
Squat below parallel.
Do it properly and people will start assuming steroids.
Seriously. But the biggest thing will be your mentality approaching it.
Reply 4
JDDCFC
OP
2
TheTurismo
Look up starting strength or stronglifts 5x5 routines. You want to focus on learning the big compound movements. Lifting heavy and eating allot.
Just my oppinion though.
Do this, eat, sleep and drink allot (of water).
You will pack on quality muscle and allot of strength.
Squat below parallel.
Do it properly and people will start assuming steroids.
Seriously. But the biggest thing will be your mentality approaching it.
Just my oppinion though.
Do this, eat, sleep and drink allot (of water).
You will pack on quality muscle and allot of strength.
Squat below parallel.
Do it properly and people will start assuming steroids.
Seriously. But the biggest thing will be your mentality approaching it.
I haven't really noticed, but I have heard quite a lot that, if you train legs, your upper body will increase no end, and also lose bodyfat quite a lot.. anyone know why this is?
Reply 5
JDDCFC
I haven't really noticed, but I have heard quite a lot that, if you train legs, your upper body will increase no end, and also lose bodyfat quite a lot.. anyone know why this is?
Legs are some of the biggest muscles. And so if they are stressed contribute to the creation of test, so bigger muscles.
Bigger muscles = more calories to maintain and so therefore fat loss easier theoretically.
Reply 6
JDDCFC
OP
2
LoRdShRaPnEl
Legs are some of the biggest muscles. And so if they are stressed contribute to the creation of test, so bigger muscles.
Bigger muscles = more calories to maintain and so therefore fat loss easier theoretically.
Bigger muscles = more calories to maintain and so therefore fat loss easier theoretically.
Ah the bigger muscles = more calories to maintain makes sense
Reply 7
I believe its because of mainly the squats. They feature heavily in such routines.
They work the whole body whether directly, or indirectly. Couple this with the other compound exercises and you see that you have large muscle groups working together to lift the heaviest weight possible. This in turn causes the body to release a lot more growth hormones than a few bicep curls would.
Lifting compound movements like Bench, Squat, Deadlift worked great for me, aswell as dips.
Rumours out of nowhere started flying around that I was on steroids in school. I swear down that this was not the case. I rarely took protein shakes tbh.
Not many people know that allot of the top bodybuilders in the world started off as powerlifters, who focus on strength and compound exercises. E.g. arnold.
They work the whole body whether directly, or indirectly. Couple this with the other compound exercises and you see that you have large muscle groups working together to lift the heaviest weight possible. This in turn causes the body to release a lot more growth hormones than a few bicep curls would.
Lifting compound movements like Bench, Squat, Deadlift worked great for me, aswell as dips.
Rumours out of nowhere started flying around that I was on steroids in school. I swear down that this was not the case. I rarely took protein shakes tbh.
Not many people know that allot of the top bodybuilders in the world started off as powerlifters, who focus on strength and compound exercises. E.g. arnold.
Reply 8
One thing I know is that if you stick to it religiously and eat right then your body will get lean, well balanced shape. Make sure you start off with good technique first. The book "starting strength". Get it. I honestly believe anyone who wants to start lifting weights should read this book.
Reply 9
These are the exercises you need: squats, deadlifts, bench press, military press, pullups, and dips. Do them for 3 sets of 5 reps each (except deadlifts -- do 1 set) and increase the weights every time you go to the gym, or as often as you can.
Lift heavy and 3-4 times a week, and eat a lot of food. Do some HIIT cardio if you want, and skip all your abs exercises.
You can follow a programme like SS, or just do the above exercises whenever you please. The important thing is that you're lifting progressively higher weights.
Lift heavy and 3-4 times a week, and eat a lot of food. Do some HIIT cardio if you want, and skip all your abs exercises.
You can follow a programme like SS, or just do the above exercises whenever you please. The important thing is that you're lifting progressively higher weights.
Reply 10
korektphool
These are the exercises you need: squats, deadlifts, bench press, military press, pullups, and dips. Do them for 3 sets of 5 reps each (except deadlifts -- do 1 set) and increase the weights every time you go to the gym, or as often as you can.
Lift heavy and 3-4 times a week, and eat a lot of food. Do some HIIT cardio if you want, and skip all your abs exercises.
You can follow a programme like SS, or just do the above exercises whenever you please. The important thing is that you're lifting progressively higher weights.
Lift heavy and 3-4 times a week, and eat a lot of food. Do some HIIT cardio if you want, and skip all your abs exercises.
You can follow a programme like SS, or just do the above exercises whenever you please. The important thing is that you're lifting progressively higher weights.
Totally agree
Reply 11
Here's a few details about me so you can get a rough idea where I am:
18 years old
5 ft 3 (short and wide :L)
131 lbs
11-12% bodyfat
18 years old
5 ft 3 (short and wide :L)
131 lbs
11-12% bodyfat
Looking at your stats, I would suggest a beginner's routine composed mainly of compound exercises. Mark Rippetoe's Starting Strength program is ideal. Don't jump in after reading a short write-up online, do it properly - search Google for the second edition of Starting Strength - and read it carefully. Practice form and get it right.
The amount of calories this day provides is 1,500 and my maintenance calories for a day is 2,000, because I want to cut bodyfat, although I do not know if this is right again?
You said you can see a full six pack in good lighting... and you're 130lbs. Save bulking and cutting for experienced lifters and just focus on adding some muscle mass and building a solid strength base. A beginner on a decent routine, eating a lot of good food and getting lots of rest, will be able to lose bodyfat while gaining muscle for a short time.
Reply 12
JDDCFC
OP
2
Cheers guys for all the advice!! and HeavyMulti .. im quite wide because im only 5ft3, so im bulky but not defined at all except for abs.. which is why im confused on how to go about getting lean muscle without looking stupidly wide for my height?
Reply 13
I am a 17 years old boy. And am teensed for my excessive fat near about 85 kg. So I need a proper diet chart in Indian menu. Please help me
Reply 14
I am body builder my achievement what is your opinion..... Place replay with me I have need for suggestions.......
Reply 15
Original post by JDDCFC
Cheers guys for all the advice!! and HeavyMulti .. im quite wide because im only 5ft3, so im bulky but not defined at all except for abs.. which is why im confused on how to go about getting lean muscle without looking stupidly wide for my height?
Ngl you’ll probably look pretty wide at only 5’3. Stronglifts and startingstrength are **** programs, stupidly low volume. 1 set of deadlifts a week? Really?
Look into wendlers 5/3/1 or nSuns 5/3/1.
Also your lack of muscle definition at 11% bf very likely means that you have small muscles. What are your current maxes?
(edited 5 years ago)
Related discussions
- Keto diet
- Lose 10 kg in 3 months
- Losing weight
- ADVICE NEEDED - little improvement in 6 months
- Want to lose weight but hate gym environment
- will i still grow
- Is it alright for a 16 or 17 year old boy to date a 19 or 20 year old girl
- My weight is just the same all the time
- age gap
- Survey on health misinformation
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- Holiday Workout Plan Help
- How to gain weight
- Calorie deficit
- Glute workouts
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- Mature Students - Bristol Sep 24
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