first contest ...12 weeks

[ultraBev]

this wil be my first bb contest and imcompeting in the teen divison im 5'7 170 right now. . i go to school full time and sill manage to eat 6 times daily ( my diet is very clean it consists of 50% protein 20% cabs and 30% fat).i would like anyone ones advice as to what i need t do to improve. i will post more pics as well

 

[ultraBev]

heres a back shot ...

 

[ultraBev]

and legs

 

[bigshug]

I was going to say to eat more and don't worry about being totally clean in the off season....you're going to have to gain a little fat if you want to pack on the muscle

training wise, what's your current rountine? And give us a rundown of a typical daily diet so that we can better fine tune the areas that may need a little more help

One suggestion, to pack on slabs of beef to your back, do deadlifts. If you're already doing them, go heavier.......they'll help you overall

 

[Saks]

Like BigShug said, let us hear some info on what you are doing as far as your routine.
Also Welcome to the board. Tons to learn here.

 

[ultraBev]

im 17 and my workouts look like this
mon..legs
tues...chest/bis
wed...off
thur...back/tri
fri...shoulders/traps
calves abs worked every other day

my meal plan ...meal 1.....2 whole eggs +4 whites
5 oz 93%lean beef
1/2 cup oatmeal
3 flax caps
2...... protein drink..2 scoops ultra size
or 8oz chicken and 1 piece of fruit
3......protein shake or 8oz of chicken, salad
4.......same as meal 2
5.....8 oz lean beef,2 cups veg, 3 flax caps
6......protein shake or 4 oz chicken and
4oz beef , salad
7 ....protein shake...
any questions about my work out ask.

 

[weight77`]

so you only eat 2 meals a day...LOL....you need to eat way more....I used to only worry about getting in 50 grams of protein a day but now I worry about getting int the protein but more so the cals and carbs to....and that is when you will start growing....

I am glad that you are dedicated early....that mean you will have time on your side...you are small so it wont take long for you to fill out your frame.....but let me tell you make sure you gain as much as possible natural before you start using....if you plan on using......acutally you are too young to start thinking about that stuff..I am young but I did not do my first cycle untill I was in my first month of college

 

[ultraBev]

sorry about the 1st meal post ...hit enter early...i also drink a gallon to 2 gals water per day

 

[ultraBev]

my work outs are like this .
monday legs...leg ext 3 sets lying leg curl 4 sets
squats 6 sets sldl 4 sets
hack squats 4 sets seated leg curl 4 sets
leg ext drop set calve raise 1 set of 100reps

tues chest/bis... flat flys 3 sets barbell curl 3 sets
incline bench 4sets incline curl 3 sets
flat bench 4 sets alt db curl 3 sets
dips 4 sets high curl 2 sets fail
cable crossover 4sets
wends....off

thursday....back/tri.all back done for 4 sets.
weighted pullups skullcrushes 4 sets
bent over row push downs 4 sets
t bar row one arm overhead ext 4 sets
low pulley row
deads / pullovers

fri...shoulders....
side delt raise 4sets
db press 4 sets
rear dlet raise 4 sets
side cable delt raise
superset w/ rear cable delt raise 4 sets
db and barbell shrugs 4 sets

i pyramid all my sets and my rest time is less than a min. i do work abs everyother day along with calves and forearms.
any opinions or suggestions..thanks

 

[japan69]

i used to do a similar split... I found I had more success with chest/tri and back/bi day.... thereby trying to hit everything only once per week... since if you do your bis when you work your back... and you hit your tris when you work your chest. *shrug* something you might try eventually.

I 100% agree with bigshug - I would also eat lots more if you're looking to gain weight. You can always shave off the fat when you cut.

Good luck, bro!

-j69

 

[dpsquat]

good day

okay well first off this looks like a make shift beverely internaitonal diet correct?

drop ultra and mix schwartz with massmaker or new wt gainer is schwartz whey wtih shcwartz protien pancake mix! hmm good!oh
forgot eat more whole foods young man! your body is a raging furnace of hormones right now utilize them!

dp

 

[midwtchamp]

well said DP good to see you around

 

[dreww]

probably need more carbs 12 weeks out....but besides diet....cardio can take you a long way in getting lean.

your legs should cut up nicely.