First off, I am somewhat new to all this and appreciate any advice/help I can get so thanks in advance. I started working out for the first time 4 months ago, and have become hooked since, especially as of late. Also I am 17 years old.
Four Months Ago:
BF: Not positive but if I had to guess somewhere from 12-15%
As of the last week in January:
I do not have the exact measurements with me but after the four months my quads grew 2 inches, shouldlers 2 inches, chest 1 inch, Bi's 1 1/2 inches.
I have been taking creatine for a month, and I'm loving its effects. Other than that the other supplements I take are just fish oil, green tea extract, and BCAAs. I am also about to start Melting Point because I want to get as lean as possible for spring break.
How many days do I need to be off creatine and melting point to lose some water weight, b/c even though my abs are somewhat visible the excessive amount of water I have to drink is hiding them a bit.
Currently and until Mid March I am going to be doing 5 days of Cardio at which I am doing very high inclined walking--reaching 4.3 mph at 11 incline--for 30-45 minutes where I burn 375-550 calories a session.
Here is my workout routine:
Mon (Chest, Bi's,Tris): 4 sets BB Bench press, 4 sets inclined chest press, 3 sets inclined fly. I avoid dumbells because I have a bad shoulder* 4 sets of weighted sitting dips supersetted with laying tricep extensions. 2 sets of kickbacks supersetted with standing tricep extensions. 4 sets of bb bicep curls. 3 sets of alternating db curls.
Tues: (Lower body): 4 sets of Squats, 4 sets Calf Raises, 4 Sets Stiff legged Dead lifts, 3 sets of Leg press
Wednesday: Same thing as Monday.
Thursday (Back and Shoulders): 2 sets of Lat pulldowns followed with a downset, 4 sets of bb bent over rows, 3 sets of db bent over rows. 3 sets of shoulder shrugs super setted, shoulderpress machine until failure (i have a bad shoulder cant due too many dbs). 3 sets of side laterals.
Friday: Same as Mon and Wed
Saturday: Same as Tues
Nutrion wise I will just post an average day:
1) 7:45 2 bowls of High Fiber cereal with bannana, 5 eggwhite omlette, and a little bit of cottage cheese.
2) 10:45 1 tuna sandwich on Whole Wheat and a three egg whtie omlette.
3) 1:45 Grilled Chicken and some brown Rice
4) 4:45 Protein Shake
515-whenever is workout
5) Post workout 42 g protein shake
6) 9:00 grilled chicken with some broccoli
7) 11:00 Cottage Cheese w/blueberries, Casein shake right before bed
I have not officially added them up, but if i had to estimate I would say my diet is pretty good, and tips/advice? Sorry to type so much again.