Devised a plan, need opinions

  • Artesin

    Posts: 482

    Dec 13, 2007 7:34 AM GMT
    Ok so I've been working out off and on for about a year now and I've decided to buckle down and start powerlifting untill I get the desired results. Only catch is that I come with a few variables, I'm a vegetarian ( 8 years) toting an outrageously fast metabolism. I usually use freeweights and freeweight machines.

    I just turned 18 in August, I'm 5'11, 160 lbs, 6% bodyfat and I eat at least 2000 calories a day. My processed food, white rice/flour, sugar, hydrogenated oil and butter/margerine intake is minimal and I only drink water, green/black/white/oolong/arizona teas and fruit juice with no added sugar. Honey is usually used in place of sugar.

    Alot of my fat intake is from olive oil, nuts, hemp/flax seeds/oil and any wheat I intake is whole 85% of the time. I get 80-100grams of protein from whey powder, 10-30 grams of soy protein, at least 20 from grain/oat protein, and up to 40 from microproteins daily, not including nuts/eggs/dairy/vegetable proteins. I use 1 tsp of glutamine with each protein shake to prevent catabolism, this was justa recent thing. I tend to eat a lot, usually 3 big meals and 3-5 smaller meals throughout the day.

    Yet somehow I still have trouble gaining so I made up a plan that if I rigorously keep up I should start adding more bulk than I have in the past, any criticism would be great.

    I intend to do 10-8-6-6 lifts, ending with weight I have to strive to lift. Ill stick to this scheduale for 5 weeks, 3 days a week, take week 6 off and switch out the routine on week 7. Only problem is I don't know where to inact cardio because I like to do High Intensity and it really interferes with me trying to build.

    Monday=legs- leg press 275-300-315-320
    Squats- 75-90-105-110
    Lunge- 25-35-45 w/ barbells
    Calf raise- 75-90-110
    leg extension 75-80-110
    aductors/glutes- 75-90-110

    Wednesday=chest, back and shoulders-
    Chest-Decline dumbell Bench Press- 30-35-40
    Decline Dumbbell Flyes- 25-30-35
    Incline Dumbbell Flyes- 25-30-35
    Dips
    Back- Back bend- 45-45-45
    Back press- 100-120-145
    Rows- 75-100-125
    Shoulders (probably the weakest group)- Flys 25-30-30
    Military press-25-30-35-35
    Arnold press- 25-30-35
    upright row- 25-20-35

    Friday- biceps, triceps, forarms
    Biceps x2- Incline Dumbbell Curls- 20-25-30
    Dumbbell Concentration Curls- 20-25-30
    Dumbbel preacher curl- 20-25-30
    Triceps x2- Kickbacks- 20-25-30
    Tricep Extension-50-65-75
    Overhead dumbbell extention- 25-30-35
    Forearmx2- Dumbbel reverse wrist curl- 10-15-15
    Dumbbell Hammer Curl- 25-20-35
    Dumbbell Wrist Curl- 15-20-20

    After each day I intend to add abs, obliques and transversals in with 3 exercises for each and push/pull ups till exhaustion. My issue is this: I don't know if, on paper, I'm doing to many exercises for the same muscle groups at once since I expect that my muscles do catabolise. I have minimal experiance with burnouts and usually stuck to circuit training. I also don't know where I could fit cardio in and High intensity incline cardio to get my legs ready for snowboarding. Also what would I be able to do on the other 4 days out of the week? I dont really want to take more than 2 off a week. After 5 weeks I intend to take the 6th off and change half of the exercises around on the 7th week.

  • Posted by a hidden member.
    Log in to view his profile

    Dec 13, 2007 6:07 PM GMT
    death_dodge wrote : "...untill I get the desired results...."

    What are your desired results - to gain?

    I think you are way underestimating your nescesary calorie intake.

    A Male 71" tall and 160# at age 18 who is very active should have a BMR of 1839 and requires 3173 calories just to MAINTAIN his weight.

    http://www.hpathy.com/healthtools/calories-need.asp

    In order to gain about 1/2 # per week - and I would not suggest you try for that fast, that same young man would require ~3423 calories (55% carb, 15% protein, 30% fat).

    You will need that sizeable intake to build your new muscle - otherwise you will just be fighting to reduce your already very low percentage of body fat.

    If for example you wanted to pack on 10# of muscle you should be eating enough calories to maintain your current weight plus 10# = 170# or ~ 3280 calories.

    Keep in mind individuals vary - peoples systems vary - this is not an exact science and there are a lot of variables.

    Sounds to me though that you think you have a 'fast' metabolism because in actuality you are starving your body of what it really requires. That is a classic symptom with vegetarians, especially younger ones.







  • Posted by a hidden member.
    Log in to view his profile

    Dec 13, 2007 6:17 PM GMT
    Given your parameters, I'd say to pursue something else. Your odds of success are very low because of the limits you've placed upon yourself. There's no point in setting yourself up for failure.

    Your diet sounds like a model of health, but, it won't get you many trophies.
  • Artesin

    Posts: 482

    Dec 14, 2007 1:32 AM GMT
    Can't see how I would be starving my body of what it needs if I'm getting the recomended 2000-3000 calories a day while only lacking red and white meat proteins which I make up for with other sources and creatine. Is there some key fact I'm missing? Desired result would probably be 15-25 pounds more in muscle and keep my body fat the same roughly.