Is what I'm doing to get to my goals the right thing? My GAME PLAN. PERIOD.

Hello everyone well basically I just wanted to ask everyone if what I'm doing is right to get to my goals... as well I have a few questions near the bottom of this that I kinda need cleared up. I appreciate any and all help

For the longest time I have been screwing around not knowing what I'm doing and by this I mean I have been going to the gym 5 or more days a week, not tracking down my workouts. Also very important I have not been tracking any DIET at all ... so before I never knew how much protein to get in, etc... All of this screwing around and laziness led me to the state of which I am now... which is that I LOSE MY GAINS, FEEL LIKE ****, ETC... I have taken over a month off from the gym and I'm going back but with a GAME PLAN! I don't want to waste anymore time with doing things the WRONG WAY!

SO NOW I'M SERIOUS ABOUT ALL OF THIS AND AM GOING TO TAKE CHARGE OF MY LIFE! I'M DONE WITH SCREWING AROUND, IT'S TIME FOR A CHANGE!

My goal is to gain muscle and lose fat... hmm so I guess I'd be bulking cause I'm going to consume 300-500 calories more than my maintenance calorie level. I wanna look amazing and be HUGE, have lots of muscle, and be RIPPED!!!! I want to go to the pool, beach, etc... take my shirt off and have people notice me and see that I workout!

I thought to myself about whether I should do this for girls, but I have come to the conclusion that girls aren't something I should be putting my mind on... I HAVE TO DO THIS FOR MYSELF! PERIOD.

I have come across this guys bodyspace, JamerJay, btw this guy is totally ripped, but what I saw in his "How I started section" what this:

I took it up for myself. Vanity, women, etc. were not driving forces for me.
Women come and go, cars and material objects come and go. Your body & your motivation, dedication and lifestyle stay with you to the very end.

I think that really applies to me, I have to think this way!

----------------------------------To Start---------------------------------------

• Weight: 155lbs
• BF%: 10.5%
• Lean Body Mass: 139lbs
• Height: 6 feet
• Age: 17

NOTE: I'm going to measure my stats every saturday which will include all of the above stats as well body measurements. Also I'm going to take a picture of myself every saturday too.

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• Daily Calories: 3133-3333 calories
• Daily Protein(40%): 313-333 grams
• Daily Carbs(35%): 274-291 grams
• Daily Fat(25%): 87-93 grams
• Daily Water: 93-120 ounces

Times when I'm eating:

Meal 1 - 7:00am (MORNING NUTRITION):
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Meal 2 – 10:00am:
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Meal 3 – 12:10pm:
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Meal 4 – 3:00pm to 3:30pm (PRE-WORKOUT NUTRITION):


WORKOUT – 3:30pm-4:00pm:
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Meal 5 – 5:30pm or AFTER workout (POST-WORKOUT NURITION):
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Meal 6 – 6:30pm to 7:00pm (PART OF POST-WORKOUT NUTRITION)
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Meal 7 – 9:00pm (BED-TIME NUTRITION)



Morning Nutrition:

Meal should consist of
A) 30-40 grams of high quality protein
B) 2 portions of moderate to high glycemic carbohydrates
C) 500ml of pure, clean water
D) 1 tablespoon of flax seed oil
E) 1 tablespoon of olive oil



Pre-Workout Nutrition:

Meal should consist of
A) 25-35 grams of whey protein mixed with 300-400ml of milk
B) 1 serving of low-glycemic carbohydrates.



Post-Workout Nutrition:

Meal should consist of
A) Post-Workout Shake
-30-40 grams of whey protein mixed in water
-70-80 grams of high sugar juice
- 5 grams of glutamine



B) Small Meal (Protein + High Glycemic Carbs)...taken about 1 to 2 hours after post-workout shake
- ex.
1 can of tuna, 1 cup white rice. Or 1 chicken breast, 100g rice cakes.



Bed-Time Nutrition:

Meal should consist of
A) 30 grams of whey protein/5 grams of glutamine mixed in 400ml of milk.
B) 1 bowl of oatmeal
C) 1 table-spoon of olive oil







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• 100% Whey Protein by EAS - PROTEIN
• SizeON by Gaspari Nutrition - CREATINE
• Dymatize BCAA Complex 5050 - BCAA'S
• EAS L-Glutamine - GLUTAMINE
• SuperPump250 by Gaspari Nutrition - NITRIC OXIDE
• Fishoil - EFA's
  
• Extra Virgin Olive Oil - EFA's
• Animal Pak - Multivitamin
  

When taking:

Morning:
100% Whey Protein by EAS, Fishoil, Extra Virgin Olive Oil, Animal Pak
Pre-Workout:
SuperPump250 by Gaspari Nutrition, 100% Whey Protein by EAS
During Workout:
SizeON by Gaspari Nutrition
Post Workout:
Dymatize BCAA Complex 5050, EAS L-Glutamine, 100% Whey Protein by EAS
Bed-Time:
100% Whey Protein by EAS, EAS L-Glutamine

Nutrition Guidelines

• eat every 2-3 hours
• eat 5-7 small meals a day
• consume more calories than burned
• recalculate calories every week or 2 weeks

-------------------------------------------------------------------------


To start this is the Training Philosphy I think I should follow:

• Building muscle is all about training for strength

• Goal of building muscle: to lift as much weight as you possibly can in a given rep range

• In order for muscle growth to occur, your body must perceive the work performed in the gym as a threat to its survival.

• Everything you do in the gym should be focused around the law of Intensity and Progression

• ·Intensity: The amount of effort exerted by the muscles on each given set of each given exercise.

• ·Progression: Consistently increasing the amount of weight lifted or the number of repetitions performed on each exercise.

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Workout Plan:

I'm working out on Monday(Day1), Wednesday(Day2), and Friday(Day3)

1)5x5 Warmup Phase - Lasting 15-20 mins

a) Cardio 5 mins
b) Acclimation Sets - 5 sets on one exercise for main muscle(s) being worked that day, for ex. If it was leg day, SQUATS would be my acclimation set warmup exercise.

2)Hypertrophy Phase - Lasting 60 mins

Day1: Legs/Abs

Exercise/Sets/Reps

Barbell Squats/2/5-7
Leg Press/1/5-7
Stiff-Legged Deadlifts/2/5-7
Lying Leg Curls/1/5-7
Standing Machine Calf Raises/2/10-12
Seated Machine Calf Raises/1/5-7
Rope Crunches/2/10-12
Swiss Ball Crunches/1/10-12

Day2: Chest/Shoulders/Triceps

Flat Barbell Bench Press/2/5-7
Incline Dumbell Press/2/5-7
Wide-Grip Dips/2/5-7
Seated Overhead Dumbell Press/2/5-7
Standing Side Laterals/1/10-12
Cable Pushdowns/2/5-7
EZ-Bar Skull Crushers/1/5-7

Day3: Back/Biceps/Forearms

Deadlifts/2/5-7
Overhand Chin-ups/2/5-7
Bent Over Barbell Rows/2/5-7
Barbell Shrugs/2/10-12
Barbell Curls/2/5-7
Seated Dumbell Curls/1/5-7
Barbell Wrist Curls/1/10-12


3) Cool Down Phase - Lasting 5 - 10 mins

- Stretching

------------------------------------

For Hypertrophy Phase



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Training Guidelines

• 8 hours of sleep
• 3 days of training per week
• every set to muscular failure
• everything written down
• TRACK EVERY WORKOUT INCLUDING THE EXERCISES, SET, REPS, WEIGHT...
• Take a 1 WEEK break after 8 total weeks of consistent training

NOTE: I'm going to be getting lifting straps for when I'm working out in order to help me with exercises like deadlifts, shrugs, etc...

Okay well you see diet, now for that that is 300-500 calories more than what my maintance calorie intake would be... I'm eating 300-500 calories more in order to gain the muscle, but I also don't want to gain fat... how do I ensure that I'm gaining muscle, but not fat? AND is what I'm doing with my diet correct to get to my goal(muscle gain)?

How are my macro percents for my goal? ex. protein(40% of protein), etc...

About the supplements, how am I doing with that? What can I add to it that would help me get better results...????

About the BCAA's I am very confused with this and when to take them... DO I TAKE THEM DURING THE WORKOUT, AFTER, IN THE MORNING, ETC... when do I take BCAA's(powder form)

Again about the supplements, how are the times when I'm taking them, are these the BEST and most OPTIMAL times to be taking them?

How is my routine for my goal, because I am used with doing 5 day routines and now I'm going to start a 3 day routine so I'm wondering if working out 3 days a week won't be enough and I should stick with working out 5 days a week????? Also I don't want to gain fat so would working out 3 days a week make me increase my bodyfat?

Some of the exercises on their I don't properly know how to do.. what is the best way to get to know how to do them? ex. hire a personal trainer?

How do I properly use lifting straps? I have never used them before.

For my training, should I add in MORE cardio in there after the workout? as well if so when should I do cardio?

What are some general basic stretches that I should do for my cooldown phase????

How is the training philosophy I'm going to follow?

So everyone how is my game plan, is what I'm doing right? Also if you have any tips for me, etc... please let me know. Please comment on all aspects of my routine....

Thanks so much


I'M SO DETERMINED TO GET HUGE(MUSCLE WISE)!

Wow!! My eyes are burning from reading your novel........but it looks good......almost.
I found one glaring error that will hurt you in the long run, and that is your bedtime nutrition.  This is a time where carbohydrates should be omitted, fats, even the good ones, take a break, and whey protein is prohibited.

Bedtime nutrition consist of these options, in my opinion:
Cassein Protein: found in dairy products, cottage cheese is best, but a warm glass of skim milk will help you sleep.
Melatonin: a 5mg sublingual will do the trick

If you don't do the dairy thing: a ZMA supplement should help prevent catabolism.  You can avoid paying too much for this supp if you buy the Zinc, B6, and Magnesium seperately.  Take the Melatonin with this as well.

I would not recommend the ZMA and the dairy, as the calcium from the dairy and the zinc from the ZMA cannot be absorbed together because they fight for the same uptake avenues.

Track your results and make sure you are progressing, if not, you need a change.
I like to track on:
www.bodybuildingjournal.com
it is quite comprehensive and easy to use.
Try to get some cardio in on the off days to prevent fat storage, this and changing the bedtime nutrition should have you inline for some good gains.
I do hope you have a reasonable idea of how much mass can be gained and are giving yourself a long timeline. 2 to 3 lbs of lean mass a month is a good number to look at.  Some people are gifted and get better, some are not and it takes longer, but the end result is the same, only the timeline varies.

Slow down my friend.
 
Take all that motivation and spread it out over the long view.
 
This is a lifelong practice.
 
Read my gaining mass thread, as linked in my signature.
That will clarify some things for you.
 
#1 Just drop the NO supplement.
 
#2 Get a fruit or vegetable EVERY MEAL
 
#3 Pregression is NOT just weigh or reps...in fact that view is the fast track to injury. 
Pay attention to my discussion of Variation and Intensity.
 
#4
"Building muscle is all about training for strength
Goal of building muscle: to lift as much weight as you possibly can in a given rep range"
 
No, thats not really right at all.  After you read the gaining mass we can clarify why if you still do not understand...be sure to scroll down to the #8 post in that thread...
 
#5
"In order for muscle growth to occur, your body must perceive the work performed in the gym as a threat to its survival."
 
No, it is much easier than that.  You want to start off EASY EASY EASY and GREADUALLY increase variation and Intensity (TRUE progresion)
 
#6
The workout is a bit long...consider shortening it.
TRy to aim for 45 minutes in the training phase.
 
In fact I would like to see you start the first week totally differently to get the ligament and joint strength up and get you use to training again...and to milk the gains fo the longest time instead of blowing out trying to get them all at once.
 
3 workouts.  M/W/F  3 sets of 1 exercise per body part.  With 45 seconds rest and lighter weights at about 12-15 reps.
 
Yes, I know you want gains...trust me this is my specialty.  I want you to get them without injury.  I want you to have great gains ongoing for years until you reach your goal.
 
#7
I am not happy with the macrnutrient ratios...those are not really ideal for max mass gains.  You will see things in my mass thread.
 
#8
BCAA intake is on a scale of optimal results:
The optimal is Pre/During/and post.
Immediatly Pre and/or During is the best bet.
 
#9
Use gradually decreasing rate cardio for your cool down...you already do full range of motion work in your training. 
Stretch only what is tight.
 
#10
I would not start with 5-7 reps...that is a strength range and not optimal for muscle gains...you will read about that in my mass thread...
I don't know what you were doing and this should be very different.
 
Start with the LOWEST calories and intensity when you begin.
 
If you are eating 2200 right now...start at 2200. 
Go a week and see how you change. 
If you lose weight, add 250 calories...go slow at first.
 
MILK the early stage gains...keep them going as LONG as possible.
 
As for proper movement...you want to work with a CERTIFIED trainer or a strength coach, perhaps the one at your school. 
We love to help people so don't be afraid to ask!
 
Hiring a trainer for one session to take you through all the movements safely is good.
Another reason to start off in the 15 rep range is to let you get use to the movements safely! 
Then as you gradually drop the reps and raise weights, your body will keep adapting.
 
Hypertrophy is a form of ADAPTATION.
 
There is alot in that post I think is problematic and so maybe more later...
 
Do not go to total muscle failure now..save that as a tweek you use occasionally.
Go to the point where you did the last and know you can not do 1 more.
As long as there is progression, you will grow.
 
I would prefer to see a fish oil than flax oil.
 
We will cover more later.

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
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I would not recommend Melatonin, certainly not without a case study, and not for a 17 year old who probably sleeps well...
 
Better to minimize cortisol through diet and training, and perhaps supplementation.
Then get an antioxidant
 
Also from a diet perspective, ZMA will probably push the zinc intake into the excess range.
There is likely sufficient zinc in the bulking diet + multivitamin already.
 
The people I have nutritionally analyzed professionally on these bulking diets + MV get sufficient zinc.

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

I have to compliment you on the thought, research and heart you put into this.
Dan and optimum have your back and from what I can tell you have a winning attitude so I have no doubt you will achieve the deisred results!
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

Whoa... ._.