Need Help on Training,Diet,etc..

[rossnara]

Being new to the board, lemme start by saying hey to everyone. In no way am I trying to be lazy but having read into some of this stuff alot of answers become a bit controdictory. Alright here is my info

sex:Male
age:17
weight:138
body fat: ??

training split
Mon+Thurs:Chest-4x12 bench press, inclined bench press, pullovers
back-4x12 bent-over rows, and 50 pullups(done in
several sets)
Deadlifts 1x10,1x6,1x4
Tues+Fri:shoulders-4x12 barbell clean and press, and dumbbell lateral raises
upper arms- 4x12 standing barbell curls, seated barbell curls, close grip press, and standing tricep extensions
Heavy upright row-1x10,1x6,1x4
Push Presses-1x6,1x4,1x2
Wed+Sat-4x12 Thighs-squats,lunges,leg curles
calves-calf raises
lower back-straight-leg deadlifts
good mornings

Anyways I followed this over this first week. I really am getting to love working out but I just felt kinda burnt out on Wed so it was not that great of a workout(maybe just leg day mental set). My goal is to put on some mass while keeping fat to a minimum. Any suggestions here would be appreciated.

Diet: I eat every 2.5 hours, each meal based around protein(chicken,tuna,turkey,egg whites) and clean carbs(oatmeal and whole wheat flour). I supplement my fat intake with udo's choice oil. I also have some whey protein with the udo's to slow down the absorbtion. Postworkout shake is about 80g carbs(dextrose) and 40g whey protein. I would also like some critiques on how many calories I should be eating a day and at what macronutrients breakdown. Also forgot to mention that I eat if I wake up at night and then go back to bed. I get approximately 9 hours of sleep each night.

As far as supplementation goes I am also a bit of a novice. Aside from multivitamins and anti-oxidants I have no others in my arsenal. I was taking creatine for about a month but this week I have ceased taking it. I would like to know how to cycle this stuff properly, as some advocated 2 months on 1 month of as well as various other plans. Any thoughts here too appreciated.

That about wraps up my post. Whatever thoughts you guys got, post em please. I am really getting into this stuff and wanna do this shit right. Thanks guys

 

[big4life]

First, welcome to Elite.

As for your workout, I know that you're young and full of energy, but that is too much work for your body to recover.

I would go with a four day split of something like this.

1) chest and tris
2) back and bis
3) rest
4) shoulders and traps
5) legs
6) rest

Then back at it again. You need to remember that you grow away from the gym. There are many different routines posted and followed by different people on this board to look over. If you find one that you have questions about, just ask, somebody will be glad to help you.

Good luck.

 

[CutupCookieMonster]

Thanks for the response, I am glad that I am on such a great board. I think I will tune down the workouts. 2 on 1 off sounds good to me. Also anyone got any advice as far as calories and macronutrient break downs. You guys are awesome!