Lookin' to get buff, would my plan work?!
Question: Hi,
I'm 17 and a half right now, 5ft 7in about 155lbs, not fat not too skinny. I really wanna get in shape before college and all and transform my body into a sexay body lol. It'll be a 3 month plan... please tell me if you think I can really transform my body, thanks!
Plan:
Typical meal Breakfast--> dinner
cereal, 2 scoops ON whey
1 protein bar, flaxseed oil
whole wheat bread and lean turkey sandwich (with veggies, no mayo)
1 can tuna, clif bar
workout
2 scoops ON
mom's dinner, vitamin c, clif bar, myoplex, nuts
------------
Workout Plan:
Weight lifting: Mon, tues, fri
Abs only: Tues, thurs, sat
Rest: Sun
----------
Want serious answers only please, thanks!
Answers: Hi,
I'm 17 and a half right now, 5ft 7in about 155lbs, not fat not too skinny. I really wanna get in shape before college and all and transform my body into a sexay body lol. It'll be a 3 month plan... please tell me if you think I can really transform my body, thanks!
Plan:
Typical meal Breakfast--> dinner
cereal, 2 scoops ON whey
1 protein bar, flaxseed oil
whole wheat bread and lean turkey sandwich (with veggies, no mayo)
1 can tuna, clif bar
workout
2 scoops ON
mom's dinner, vitamin c, clif bar, myoplex, nuts
------------
Workout Plan:
Weight lifting: Mon, tues, fri
Abs only: Tues, thurs, sat
Rest: Sun
----------
Want serious answers only please, thanks!
Hey buddy, sounds like a great plan, but I do see some definite places to improve.
First, I don't really see the point of the ab only day Tuesday, Thursday and Saturday. You would be better off integrating that in your current workout schedule.
The diet plan is great as far as content, a healthy diet indeed, but quite likely not enough calories. You didn't mention if your whey is going in milk or water or what, but you could use some more calories if you are trying to gain muscle weight. Your protein intake is great, but you might want to add some mayo to that sandwhich after all etc.
Make sure you are consuming at least 500 calories more than your maintenance calories, and even up to 1000 more calories to pack on some weight in the next 3 months.
If you want to exercise more than 3 times per week, consider trying a 4 or 5 day split and incorporate your ab training into 3 of those days, ab training does not help you build muscle if it is on non-lifting days, it would act more like cardio.
Hope that helps
It seems so, try running, that works too
Every guy that I have known that works out, has a meat heavy diet, also they eat lots of eggs for breakfast, so i guess something that is not carb heavy but instead protein heavy, i believe that helps you build muscle.
I guessing your a guy. In that case it looks pretty good but the best way to get the most nutrients is to use different foods like fish and lean meat. So maybe you could switch up your diet more often with more lean meats and less cliff bars. 3 months is a great time period to do this in.
And increase the resistence in your workout when it gets too easy. Throw in a little cardio too.
hopefully your mom's dinner is balanced.
A full body exercise that would be good includes running, biking, swimming, rowing. I think you should get some other types of exercise/workout into your plan. You may get burned out by your limited workout schedule. Set some goals!
As for meals:
Don't eat the same thing everyday.
Your body likes different things. Make sure you eat many fruits and veggies. It's important to also take vitamin and mineral supplements, they will improve your health and help your 'body building'. Take a multivitamin! Make sure you get enough fats, like Omega fatty acids.
It's actually dangerous to eat tuna so often because of mercury. Try to avoid fish everyday. Flaxseeds do provide omega fatty acids, but you have to grind them or else they will go straight through you=no worth buying them. It might help to have home made smoothies (fruit, fruit juice, protein supplement, flaxseeds, yogurt?, and ice) for breakfast!!
Hope that helps. Peace. Good luck!
Definately a good gameplan. You probably won't get ripped in three months, but if you hit the gym HARD and don't let up then you'll definately notice some results. I would suggest that instead of abs only, you do abs and cardio. Remember to lift heavy and keep the reps low. Three sets of eight for every exercise. Workout all of your muscles three times a week. If you can follow that diet then you're doing a lot better than most. Good luck.
Get some yoga into that routine and your muscles will be longer and leaner. A look that not too many athletes have.
Your routine sounds solid. Stay away from protien bars and whey shakes. Real lean meats only.
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I came across this great product for weight loss (all nautral) and it was excellent for me (it's a detox colon cleanse). Together with a good diet and exercise I am finally happy with my body and the way I look. You should check this product at
http://more-slender.us , they have a free trial and you only pay $4.95 shipping and handling. A must!