AverageJoe
03-29-09, 12:06 pm
Hey, I am new to the forum and after doing a few research I have made a diet and workout. Any advice will be appreciated as I am new to bodybuilding.
Stats:
Male
Height 5'2 (I know pretty short heh)
Weight: 141.5 lbs
Age: 17
Goal(s): Get big ...
I have contacted (through email) Mr. Farnsworth haven't got a response yet
Meal 1
3-4 Whole White Eggs, 1/2 cup of whole grain oatmeal, 1 cup of milk
Meal 2
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)
Meal 3
Tuna, Slices of whole wheat bread
Meal 4
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)
Meal 5
Steak
Baked Potato
Vegetables
Or 2 Tuna Sandwiches
Meal 6
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)
How much calories, protein and water etc will I need each day to satisfy my bodies needs?
The home workout below utilizes Dumbbells and Flat/Incline Bench.
Day 1 - Chest, Triceps:
Incline Dumbbell Bench Press- 3 sets of 15, 8, 6 reps
Flat Dumbbell Bench Press- 3 sets of 15, 8, 6 reps
Flat Dumbbell Fly- 3 sets of 15, 10, 8 reps
Seated Dumbbell Triceps Extension- 3 sets of 15, 10, 8 reps
Lying Dumbbell Triceps Extension- 3 sets of 15, 10, 8 reps
Day 2 - Back, Biceps, Abs:
Bent-Over Dumbbell Row- 3 sets of 15, 8, 6 reps
One-Arm Dumbbell Row- 3 sets of 15, 8, 6 reps
Dumbbell Deadlift- 3 sets of 15, 8, 6 reps
Standing Dumbbell Biceps Curl- 3 sets of 15, 10, 8 reps
Seated Dumbbell Concentration Curl- 3 sets of 15, 10, 8 reps
Crunch- 3 sets of 25 reps
Day 3 - Quadriceps, Hamstrings, Calves:
Dumbbell Squat- 4 sets of 15, 10, 8, 6 reps
Dumbbell Lunge- 4 sets of 15, 12, 10, 8 reps
Dumbbell Stiff-Legged Deadlift- 4 sets of 15, 12, 10, 8 reps
Standing Dumbbell Calf Raise- 4 sets of 15, 12, 10, 8 reps
Day 4 - Shoulders, Traps, Abs:
Seated Dumbbell Shoulder Press- 3 sets of 15, 8, 6 reps
Standing Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
Bent-Over Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
Dumbbell Shrug- 3 sets of 15, 10, 8 reps
Crunch- 3 sets of 25 reps
Stats:
Male
Height 5'2 (I know pretty short heh)
Weight: 141.5 lbs
Age: 17
Goal(s): Get big ...
I have contacted (through email) Mr. Farnsworth haven't got a response yet
Meal 1
3-4 Whole White Eggs, 1/2 cup of whole grain oatmeal, 1 cup of milk
Meal 2
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)
Meal 3
Tuna, Slices of whole wheat bread
Meal 4
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)
Meal 5
Steak
Baked Potato
Vegetables
Or 2 Tuna Sandwiches
Meal 6
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)
How much calories, protein and water etc will I need each day to satisfy my bodies needs?
The home workout below utilizes Dumbbells and Flat/Incline Bench.
Day 1 - Chest, Triceps:
Incline Dumbbell Bench Press- 3 sets of 15, 8, 6 reps
Flat Dumbbell Bench Press- 3 sets of 15, 8, 6 reps
Flat Dumbbell Fly- 3 sets of 15, 10, 8 reps
Seated Dumbbell Triceps Extension- 3 sets of 15, 10, 8 reps
Lying Dumbbell Triceps Extension- 3 sets of 15, 10, 8 reps
Day 2 - Back, Biceps, Abs:
Bent-Over Dumbbell Row- 3 sets of 15, 8, 6 reps
One-Arm Dumbbell Row- 3 sets of 15, 8, 6 reps
Dumbbell Deadlift- 3 sets of 15, 8, 6 reps
Standing Dumbbell Biceps Curl- 3 sets of 15, 10, 8 reps
Seated Dumbbell Concentration Curl- 3 sets of 15, 10, 8 reps
Crunch- 3 sets of 25 reps
Day 3 - Quadriceps, Hamstrings, Calves:
Dumbbell Squat- 4 sets of 15, 10, 8, 6 reps
Dumbbell Lunge- 4 sets of 15, 12, 10, 8 reps
Dumbbell Stiff-Legged Deadlift- 4 sets of 15, 12, 10, 8 reps
Standing Dumbbell Calf Raise- 4 sets of 15, 12, 10, 8 reps
Day 4 - Shoulders, Traps, Abs:
Seated Dumbbell Shoulder Press- 3 sets of 15, 8, 6 reps
Standing Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
Bent-Over Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
Dumbbell Shrug- 3 sets of 15, 10, 8 reps
Crunch- 3 sets of 25 reps