Critique Routine - possible over training.

[Loner]

I will start with my usually eating schedule. I'm 18 and in HS btw.
8am 1 cup stone cut oats, Protien shake '23 g protien'
11:30 Am 2 Eggs, 4 egg whites - or 2 can's of tuna
2:00 pm Protien shake - cup of oats
5:00 pm Chicken Breast with ham or can of tuna
7:00pm steak and noodles or whatever mom cooks
9-10pm whenever work out is done protien shake.

Okay.. at 1:00 pm I have SST with is kind of a joke cuase its for my gym class so its a minimal work out only about 30 mins long, weight lifting m W F and running TUe and Thurs. Gets over at 2:00

I have soccer usually at 2:30 - 4:00 pm hard cardio alot of running/ sprints/ miles and miles of jogging this seems to burn me out..

Then I try to go to the gym at about 7:00 pm
Monday - Arms.. Close grip, preacher, skulls, standing DB, tricep pull down, Standing BB, tri dips

Tue- Shoulders/legs.. my legs are usually hit pretty well with soccer and SST so I don't do much with legs besides seated/standing calf raises. Shoulders will be seated or standing millitary BB, then DB. Shrugs, frontraises, and some rotator cuff movement.

Wens or Thurs- Back day- DL's, Pull ups 'going weighted soon', Lat pull downs, seated machine rows. My back is deffinently lakcing compared to the rest of my body.. been training since about august.

I may take a break on either wens or thurs depending on HW

Fri or Thurs- Chest. Flat bench, Decline, Incline in no particular order. Peck Deck fly, weighted tricep dips. I do the DB benching in SST.

I usually do abbs mon/wens/fri or something like that.. Either sit ups, medicine ball throwing decline sit ups, or needsizes thing.. Only thing that seems to really work now though is regular sit ups :S, might have to go up to holding 70 pounds on my chest while doing needsizes. Okay I have been very tired since I staretd doing this routine 2 weeks ago.. SST goes okay same with soccer but by the time I get to weightlifting immm damn out of it and dont feal like putting effort in. I might go into taking suppliments for energy or something.. any help would be great thanks..

 

[Carmen]

don't take any "energy suppliments"
if you don't feel up to it, then cut back. make sure you drink enough water and get enough sleep.
your diet looks awesome and very impressive for high school.

 

[musketeer]

Dont workout too late or too long.

You are planning to eat VERY clean, you may need a few more calories.

Just get a good understanding of the way it feels to lift right now and enjoy the sports at school. Soon, when you leave for college, youcan get into a more demanding weight progam. You are alrady doing a lot of activity, dont burn yourself out.

 

[Tom Treutlein]

Stray from eating more than a can of tuna daily. Try to learn to cook and fit in some time (on the weekend, due to school) to cook your own food ahead of time. Make chicken cutlets, make wholewheat pasta in garlic and olive oil, cook some steak marinaded in spicy bbq sauce and mix it with brown rice and some light horseradish. Be creative. Don't worry about being 100% clean - a few condiments (like ketchup) to spice up your eggs won't hurt, unless you don't mind them already.

You may want to cut back on trying to gain while doing this SST thing coupled with soccer AND lifting. It's a big much, and even though it can be done, you'll have to be eating insane amounts of food, especially if you're ectomorphic.

 

[Loner]

Ecto is skinny right? My dad is a big fella so I'm not to worried about it. Earlier this year Novemberish I was eating more and had huge gains all I had to do was lifting. I think I'm going to take that advice on the Tuna and pre cooking food, I was thinking I should cut down my workout a little bit. I love my eggs so they are fine heh. Anyone know how long before a hard cardio workout I sould eat carbs and protien and how much of both? I'm confused by all that. I was also thinking i should do more all body olympic lifts if Im going to cut down my workout.. but im open to anything.. I guess ill bulk up my diet I'm trying to stay at a very low body fat though. I dont drink carbinated drinks and I try to drink alch no more than one time a week although sometimes partying gets out of hand

 

[Tom Treutlein]

Ecto is skinny, correct. Seeing as you're not ectomorphic, try using the calculation of 20-22 x bodyweight for bulking with all that activity. It's a bit high, but I'm sure you can pull it off. Us 18 year olds have insane appetites when we want to.

Try having 3 tbsp of dextrose + 1 scoop of whey before any type of hard cardio. As to the timing, do it as close to your cardio as you can without it hindering your performance (i.e., cramping, nausea). I usually have my drinks 10-15 minutes before. If you're doing hours of cardio, you may want to bring something along to replenish you. I know Synpax ("owner" of the cardio board) is a fan of Ultima Replenisher. Gatorade supposedly doesn't even compare, but it still works. Anything to help you along, though water is still better than nothing.

Yes, cut down on the volume (sets and reps) and focus more on total body lifts, though not necessarily olympic. If someone can teach you proper olylifting, then do it, 'cause you're an athlete, and those will help your performance greatly. However, if you care more about aesthetics than performance, focus on the compound lifts such as squatting, deadlifting, benching, rowing, pullup...ing, and military pressing. Keep the reps fairly low for most things and aim for power and strength. Build a base of that and size will surely follow.

It does get more complicated than that, so please don't take everything I said as gospel - your work capacity surely differs from mine, and you might need more or less a stimulus to grow at the moment. It depends on your tolerance for work right now. However, I think Madcow's 5x5 would be a good route to go if you're serious about bulking, even while expending a lot of calories (similar to being restricted to stay in a weight class, but instead you're just eating a ton to compensate for the loss through activity) it has proven to pack on the mass.

Party hard! You won't get to when you're older. Not without as many repercussions, anyways.