Status:

Name : Shah_15
Age : 15 years old
Gender : Male
Weight : 48 kgs
Height : 175cm

Target : 64 KGS

Try to gain weight at least to 60kgs. Just joined gym yesterday and will follow it for three months.

I will update the status by weeks. Thanks for reading my journal..

Week 1 Day 1:

Weight : 50 kgs
Height : 175 cms



This post has been edited by Shah_15: Oct 29 2008, 04:43 PM

one whole day for the abs?
not a productive day for the weight gaining i would say

Chow

I just follow what my trainer say...hehe....so far working great for me....

do u gain weight if u still do cardio?for me,its very hard to gain if i do cardio.
i think u should do some weightlifting to add some muscle rather than fat.
correct me if im wrong.=D
btw,good luck.
are u taking weightgain or just protein shake?=P

According to my trainer, he want to train me so i will not easy to get tired first then after a week like that, will start weightlifting.

good point from your trainer.
i forgot not all people prepared to do some intense weight training
wish u luck

Chow

I understand that some trainers use GPP to increase your metabolic conditioning and some use it to increase just the general conditioning of a trainee so as they'll be able to attend to the strains that will be inflicted upon them.

Yet what your trainer has prescribed for you, looks extremely peculiar.

I don't understand why;


Bicycle : 20 mins (Why 20 minutes? It reduces your ATP for the next important things)
Running : 100 cals (Exactly the same question as I would have for the 20 minute cycling)
Upper and lower abdomen push-up : 3 sets each equal to 6 sets (I've no idea what you're trying to say here)
Abdomen : 100 spin
Side abdomen : 3 sets each equal to 6 sets
Bicycle : 10 mins

You're trying to gain weight, yet your trainer is prescribing a routine full of cardio and abdominal activities. When my coach prepared my conditioning, he made me warm-up by a light 3 minute jog and hop. Then stretch my shoulder, ankles, hip and waist.
Then we proceeded to do things like pull-ups, snatch grip and clean grip deadlifts, squats, rows and presses. All these were related to my sport of Olympic weightlifting. Then we moved to movements like snatches, clean and jerks and front squats and the accessories.

The main purpose of preparatory conditioning, is to work towards sport specific goals. You do not make a boxer do full snatches because he will not need that. Also it's too strenuous, considering their boxing work's effect on their conditioning. You do not necessarily need to have a soccer player do heavy benches, because his upper body strength is only required to maintain stability, provide explosive jumping power if needed. Usually we'll prescribe a drill that's more of lateral runs, box squats, jump squats, wall jumps and sprints for soccer players.

Yet if your goal is to increase your weight, I cannot understand how excessive cardio and abdominal work is going to help pile on your muscle. You should be doing, if preparatory work, Bulgarian squats or lunges, single leg deadlifts, pull-ups, bench presses, rows. And in 3 weeks, move to the main movements of full squats and deadlifts.

Perhaps you should ask your trainer why is he prescribing what he does for you. Ask him to explain all the cardio. Also you're extremely thin, what good is cardio going to do for you. You'd be better off in my opinion, with a circuit as it enhances GPP and definitely is harder than cardio. I only believe in cardio for cutting bodybuilders, because they cannot afford to lose too much mass but need to remain relatively dry and tight.

You are REALLY underweight though. I would not recommend too much cardio. You will only loose weight rather than gain weight.

Just focus on the big three compound: Deadlifts, BenchPress and Squats. Add optional compounds: Chinups, Pushups and Military Press.

But most importantly is nutrition. Care to share your diet?

My daily diet consists of:
Breakfast – 4 eggs on two pieces of toast, large bowl of oats or if you have access to wheat biscuits then eat 6 with your eggs in the morning, plus a multivitamin

Pre-lunch – Banana sandwich with a protein shake

Lunch – half a cup of rice with 300-500 grams of chicken breast

Pre-Dinner(Post workout) – Protein shake

Dinner – Variety of red meat/chicken/pork/lamb with rice/pasta and vegetables.

Evening Snack – Eggs/steak/left over dinner

Do you think its enough? right now my trainer no longer doing cardio...i'm doing weightlifting right now.

looks pretty good.

Is it healthy to eat raw egg?

nope

lol,
age kau sama lah ngan aku,
tinggi pown sama,
tp aku berat dekat 80-90kg

bro

what is ur current weight now ?