Body Building

Question
QUESTION: Hello i am 16 just got into Body building and i would like to know if you can suggest a Nutrition or a meal plan and if i should take supplements ?

this is my work out routine i will be doing this for 6 weeks and every week i will add another set ex 2 X 15 to 3 X 15

Lower Body
Leg Press- 2 X 15
Leg Extension- 2 X 15
Leg Curls - 2 X 15
Calve Raises - 2 X 15
Upper Body
Bench Press - 2 X 15
Shoulder Press - 2 X 15
Seated Row - 2 X 15
Triceps Pushdowns - 2 X 15
Biceps Curls - 2 X 15




then i will move up to this workout for another six weeks
Circuit
Lunges: 1 x 15
Bench Press: 1 x 15
Leg Curls: 1 x 15
Shoulder Press: 1 x 15
Leg Extensions: 1 x 15
Seated Rows: 1 x 15
Leg Press: 1 x 15
Biceps Curls: 1 x 15
Calf Raises: 1 x 25
Triceps Pushdowns: 1 x 15
Crunches: 1 x 15
Week One:


1 Circuit
3 Times Per Week
30 Minutes Cardio

Week Two:


2 Circuits
3 Times Per Week
20 Minutes Cardio

Week Three:


3 Circuits
3 Times Per Week
20 Minutes Cardio

Week Four:


3 Circuits
3 Times Per Week
20 Minutes Cardio

Week Five:


4 Circuits
3 Times Per Week
No Cardio

Week Six:


4 Circuits
3 Times Per Week
No Cardio
 
Need help with the meal or the supplement because when it comes to that I am lost Thanks =]


ANSWER: Fist let me say this as clearly as I possibly can,
YOU ARE 16, SUPPLEMENTS CAN REALLY HARM YOU AT THIS AGE!

The ONLY thing I can think of, supplement wise, that would be OK for you is protein drinks. I would recommend "Optimum Nutrition". It has a high "quality" protein and is easy on the wallet. I would start with 1 scoop of protein to 8oz of skim milk or water, increase by 1 scoop and 4oz of liquid every 2 weeks, or as you can handle it. DO NOT EXCEED 2 SHAKES PER DAY.

As far as nutrition is concerned, eat lots of LEAN protein (chicken, fish, lean beef, venison (if available) and GOOD CARBOHYDRATES. Good carbohydrates are things like pasta, whole grains, fruits, vegetables and my favorite barley. There are many good recipes for these items online, I can help with this if you need it. You also need to eat GOOD fats such as cheese, milk, and butter (yes REAL butter). Try to limit foods that are "enriched" or "refined", these usually have all of the good natural stuff removed and is replaced by artificial garbage.

Try not to overdo it with the weights. I am by no means a "body builder" I am a "power lifter", I go for high weight low reps. Body builders typically go for light weight high reps. Personally I tend to work with about 80% of my MAX, and only "max out" about once a month. If you use weight that is to high with high reps you risk injuring yourself. Personally I like to use a "set structure" of 10 reps @ 70%, 8 reps @ 75%, and "burnout" set @ 80-85% of my max.

Also, mix it up a bit, don't lift the same groups of muscles that much several times a week. I like to do:
Monday- 1hr cardio & arms chest and back
Tuesday- 1hr cardio
Wednesday- 1hr cardio & legs, abs, obliques
Thursday- 1hr cardio
Friday- 1hr cardio & arms, chest and back
Saturday- 1hr cardio & a little light lifting to "pump" my muscles
Sunday- 1 hr cardio or take the day off

The reason I do so much cardio is because I am trying to loose weight and improve my endurance.

I hope this helps you. Please feel free to ask any other questions you may have, I will answer them to the best of my abilities. Also let me know if you would like some recipes, what protein you would like to cook (i.e. meat) and what kind of foods you like, I will try to send you some recipes that I have "proven". Good luck, work hard and work SMART!

---------- FOLLOW-UP ----------

QUESTION: thanks this helps alot

i would love to get some recipes for protien and carbohydrates.

i pretty much eat anything that抯 good for me

Answer
The computer that has almost every one of my recipes on it is out of commision, I should have it back in a few days. I will be happy to share the recipes with you as soon as I can. Sorry for any inconvenience and thank you for your patience.

I am still waiting for my laptop to be returned, but here is an excellent recipe for in the mean time.

Citrus chicken

4 6-8oz boneless/skinless chicken breasts
1 cup orange juice (I like "simply orange")
1 oz lime juice
1 oz lemon juice
3 oz grapefruit juice (if desired Ruby Red works best)

Tenderize the chicken with a "Jacard" or fork and marinate in the juices for 30-45 min. (any longer and the citric acid will start to cook the chicken)

Sauce

Reserved marinating juices
1.5 oz soy sauce
.5 tsp FRESH CRACKED black pepper
2 tbsp sugar (raw sugar is best)
.25 tsp crushed red pepper (if desired)
.25 tsp ground or frwesh ginger

Combine all of the sauce ingredients into a sauce pan and bring to a boil, reduce to a simmer and reduce the sauce by up to 50%

Cook the chicken breast until done either on the grill or in the oven (done is 170F internal temperature).

Serve with steamed brown or "white converted rice" (1 cup per serving) and steamed broccoli (1 cup per serving). The sauce is good drizzled on top of the chicken and the rice and provides a very lean, but delicious flavor.     SERVES 4


Let me know what you think!

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