ShapeFit.com

[Sean786]

Hey everyone, as you might know or not know I am a new member of Shapefit and just got a new program that i am still tweaking about a week ago. I hope to improve on my muscle mass as I go along and would like to record everything to see my improvements.

I am only 14 years old, turning 15 very soon, and hope to be muscle bound by the end of my sophomore year. I started working out about 6 months ago after I realized I was severly out of shape, I could run a mile tops at 14 minutes. I decided to finally get on a diet and workout plan and lost about 20 pounds, but under that fat was not much muscle. I continued to workout way overdoing it and not seeing results. I cut that 1 mile time of 14 minutes in half. As of a week ago I learned it is not good to workout every single day which I find very true since after 6 months of hard training the results are very poor. Now I am on a new track and hope to see results.

Current height - 5 foot 8 inches
Weight - 105 pounds (yes I know, im skinny)


Monday, Sept 22

6:00 A.M - Big bowl of Lucky Charms cereal with milk

10:30 A.M (school lunch) - Chicken with 1 pint chocolate milk

2:30 P.M - Hot pocket after school to restore energy

6:00 P.M - After workout had a Protein shake mixed with milk, pork, mac n cheese and half a soda to help restore muscles.

Workout-

65 pounds Power cleans 5x5
100 pounds BB Bench press 5x5
75 pounds BB Row 5x5
10 pounds Cuban press each arm 3x12 ( these need work)
Chair dips 3x12 (changed to DB Push press after this workout)

My workout schedule is as follows -

Every Workout day
- 2 minute treadmill warm-up
- Stretch after workout

Monday
- Power Cleans - 5x5
- BB Bench press with BB Rows - 5x5 each
- Cuban Press with DB Push Press - 3x12 each

Tuesday
- Treadmill 30 minutes (if not sore)

Wednesday
- Deadlifts - 10x3
- Pull ups with Military Press - 5x5 each
- T-Rows with Close grip Bench - 3x12 each

Thursday
- Treadmill 30 minutes (if not sore)

Friday
- DB Squats - 10x3
- Chin ups with Lunges - 5x5 each
- DB Press with DB Rows - 3x12 each

Saturday
- Treadmill 30 minutes (if not sore)

Sunday
- Off!


I will be posting my daily workouts with food consumption and I also take pictures of myself every 2 months to check progress. I do not weigh myself since I am trying to gain weight through muscle mass gain.

Goals

1. Reach a weight of 130 pounds+ through muscle mass gain
2. Increase all current weight loads by about 25% or more over time
3. Be able to run one mile with less stress and without it being so difficult
4. Feel good about myself and have fun


Feel free to post any comments or suggestions on my diet or program or anything else you want to add! Thanks for reading.

[katiesuarez]

You need to eat a lot more, and make better food choices. You will not get good results until you support your gains with better nutrition. Go to the "Diet" section and read "Read Before Posting". Let us know if you have any questions when you are done.

[Christopheel]

Do as Katie said, DO IT.

Now, you can cut off the cardio during the week and do one session of HIIT on sunday. At your weight and age you don't really need cardio right now. For the workout it looks solid but remember that you must always (at every workout) increase the weight (2%, 5 pounds most of the time or if you can't increase wight add a reps every set until you can increase weight etc.)

Don'T worry 130 pounds will be easy to get, eat big, lift big as we says too often.

Good too have you here,

Good Luck ! and keep us update

[Sean786]

Actually, I do eat quite a lot. I didnt name the exact quantities because I dont record it right after I eat it, but naturally I have a good 3 cups+ of cereal, 8-10 chicken strips for when I say chicken, and normally a pretty big dinner depending on what my mom makes. Also, I have to wake up at 6:00 A.M every morning and I leave to go to school at 6:40 so I dont have much time to set up a huge meal, someitmes I just bring a few granola bars to school with me if my breakefest wasnt satisfying.

Also, keep in mind that I am only 14 and our fridge is quite small so I cant exactly order my mom to get a whole ton of food that my dad and two brothers will most likely eat before me. I try to get what I can, but I try not to over stuff myself.

About the cardio...I naturally wouldnt do the cardio every day I say I am just for the fact that I am in a high school P.E class called Team Sports and my coach has us doing jogs, sprints, and a sport every other weekday day for 1 hour 30 minutes so my cardio is sort of already there.

Katie - I did read the "Read Before Posting" thing but unfortunately I am not a huge Veggei fan. The only veggies I like are broccoli, corn, and peas but otherwise all of the other ones make me gag. Also, I would eat solid protein each meal, but I am only a kid and cant choose the foods I want all the time, most of the time I only have chicken which gets old.


Heres my log part so far -

Tuesday, Sept 23

What I ate

6:00 A.M - Bowl of Lucky Charms with milk (3 and a half cups)

12:00 Afternoon - 6 Chicken strips with 1 pint chocolate milk

2:30 P.M - Frosty from wendy's (treat for good grades)

4:30 P.M - Small bag popcorn with some powerade (prior to some treadmill)

5:00 P.M - 15 minutes treadmill at a jogging pace

5:20 P.M - Whey protein mixed with milk with a Hot pocket

( just finished jog, will update with everything else when I finish the day)

[Sean786]

Wednesday, Sept 24

What I have eaten

6:00 A.M - 3 cups lucky charms cereal with milk

10:30 P.M - 5 chicken strips with 1 pint choc milk

2:30 P.M - Hot pocket with chicken nuggets

5:00 P.M - Workout -

Deadlifts - 120 pounds 10x3
Pull ups - 5x5
Military press - 50 pounds 5x5
T-Row - 100 pounds 3x12
Dips - 3x12

5:30 P.M - Whey protein mixed with milk and a hot pocket on side

[HOUSTON TEXAN]

Why don't you add weight to your body if you can hit the reps/sets perfectly?

[Sean786]

I dont really get what your saying. i dont do them perfectly, I just do as much weight as i can for that certain amount of reps

[HOUSTON TEXAN]

[Sean786]

Oh alright, Ill give it a try next time around.

[Sean786]

I have a little problem. Whenever I try and lift weight up like doing a deadlift, I get a pain in my lower back that is pretty bad if I try hard. I dont know why it happens, after about 7 sets of 10x3 deadlifts, it begins to hurt. I dont know if it is my form or if something is wrong. I dont think it is my form because I learnt how to do the form in like 7th grade. Any suggestions?

[Christopheel]

[DianaB]

Wait, how can you do 7 sets of 10x3? LOL.
Either you do 7x3 or 10x3, or vice versa.
It is possible you've been using bad form since the 7th grade, BTW.

[Christopheel]

I think he meant that after the 7th set, out of ten, the pain was setting on.

[Sean786]

Yes, after the 7th set the pain kicked in, and I do believe it was bad form because I looked up the good form and mine differed slightly.

Also, I dont wear shoes while doing my workouts. Is that a bad thing?

[Christopheel]