Help a young bro out please

[ION4]

Hey guys Its me again and im asking if maybe the moderators could help make a diet/training routine for me. I would apprciate it alot. Im currently doing split training. In favour idk what i could do for you guys but maybe help turn some young brothers minds away from phs cause i do have experince with them at 14. AAS ect.. but im done with that stuff and i want to go natrual again, so please help a brother out because i cant find any good articals on what im looking for. Thanks alot,
-Anthony

 

[pt]

What kind of routine are you doing now?
I can see fron other post your age- 14 I think
What kind of diet do you regularly take in?
How much cardio are you doing?

 

[ION4]

Back n forth
im 14 correct,
4000 calories a day, no cardio
150lbs

chest/legs/forarms/Shoulders
triceps/biceps/forarms/back

Thank you brother

 

[pt]

wow 4 grand cal diet! that's a lot of eating!!

depending on the amount of time you have to get into the gym there is one of two ways you could break down a work out.

1) you could go Mon/Wed/Fri

Monday= Chest/ Shoulder/ Tri's

Wed= Quads/ Hams/ Calves

Fri= Back/ Bi's
Breaking down a work out this way gives you a Push day-legs-pull day.
On the push day doing chest first works the shoulders and tri's, giving them a warm up first, then working them later in the workout. as far as the sets and reps- 4 sets- 12/10/8/6/failure. Depending on your recovery time, i would work each body part only once a week, giving your self plenty of time to rest and recover.

2) the other way is to go Mon- Sat hitting each body part.
mon= chest
tues=Quads/calves
Wed=back
Thurs=Shoulders
Fri=arms
Sat=Hams and calves

As Far as diet- I would eat a simple carb and about 20 grams of protein around 60-90 before gym. and after gym hitting a protein shake. other wise eat clean, lot of proteins, and carbs, veggies.

 

[ION4]

wow 4 grand cal diet! that's a lot of eating!!

depending on the amount of time you have to get into the gym there is one of two ways you could break down a work out.

1) you could go Mon/Wed/Fri

Monday= Chest/ Shoulder/ Tri's

Wed= Quads/ Hams/ Calves

Fri= Back/ Bi's
Breaking down a work out this way gives you a Push day-legs-pull day.
On the push day doing chest first works the shoulders and tri's, giving them a warm up first, then working them later in the workout. as far as the sets and reps- 4 sets- 12/10/8/6/failure. Depending on your recovery time, i would work each body part only once a week, giving your self plenty of time to rest and recover.

2) the other way is to go Mon- Sat hitting each body part.
mon= chest
tues=Quads/calves
Wed=back
Thurs=Shoulders
Fri=arms
Sat=Hams and calves

As Far as diet- I would eat a simple carb and about 20 grams of protein around 60-90 before gym. and after gym hitting a protein shake. other wise eat clean, lot of proteins, and carbs, veggies.

Couldnt thank you anymore bro, thanks alot it really means alot for you putting in your time. Thanks again have a good one

 

[Curt James]

(snip)

1) you could go Mon/Wed/Fri

Monday= Chest/ Shoulder/ Tri's

Wed= Quads/ Hams/ Calves

Fri= Back/ Bi's
Breaking down a work out this way gives you a Push day-legs-pull day.
On the push day doing chest first works the shoulders and tri's, giving them a warm up first, then working them later in the workout. as far as the sets and reps- 4 sets- 12/10/8/6/failure. Depending on your recovery time, i would work each body part only once a week, giving your self plenty of time to rest and recover.
(snip)

X2 Push/Pull/Legs

Tuesday
DB Bench
Incline DB Bench
DB Flyes
Pushups
Reverse Flyes
DB Press
Lateral Raises
Upright Rows

Thursday
Pull Ups
Pulldowns
Seated Rows
DB Rows
DB Curls
Triceps Pushdowns
Seated Incline DB Curls
Skull Crushers

Saturday
Leg Press
Leg Curls
Leg Extensions
Calf Raises

Each exercise is completed in a 12, 10, 8, 8 pyramid.

May occasionally add a full body workout using all of the above listed exercises with a light weight for 25 reps for each exercise.

 

[DBowden]

Look at this as a lifelong lifestyle.
These exercises should be the core of your exercise routine.
Your goal over the next 5 years should be to build a good frame and strength.

Military press
Shrugs
Barbell flat bench press/incline presses
Close grip bench presses
Barbell curl/alternate with dumbbell incline curls
Chins
Dead lifts
Barbell rows
Squats
Stiff legged dead lifts
Calve raises
Forearm curls
Abs

Consider doing cardio as it will help you build a strong cardiovascular system and that is critical as to maintaining health.

Something to stay away from is behind the neck presses.
Over time those will destroy your shoulders.