Ok, so I'm starting boxing and gonna be sparing with a friend although he has been working out for a lot longer than me so i wanted to catch up so i actually have a chance.

I've only really just started working out, probably only 4 weeks worth. Heres the routine I've been doing.

Current routine

# barbell Bicep Curls - 2 x 8
# Barbell Military Press - 3 x 8
# Barbell Close grip Bench Press - 2 x 8
# Barbell Rows - 3 x 12
# Flat barbell Bench Press - 3 x 12
I'm doing this with about 50lbs (i know not much but it's about all i can handle)

I started off as a stick with no muscle and over the 4 weeks i have seen quite a bit of change so you can imagine how small i was before.

Shot at 2007-07-14
Shot at 2007-07-14
Shot at 2007-07-14

I know I have like no pecs at all :P and i need to build them but my equipment is really limited all i have is a bench press, barbell and plates. So if anyone has any good bodyweight exercises or adaption to work the pecs i would be really good if you shared. I don't want to look to ribby.

My current diet is:

Breakfast: bowl of cereal with a cup of milk

11:00 snack: 2 sandwiches usually ham, cheese tomato

Lunch: 2 sandwiches again ham, cheese, tomato

Dinner: Whatever Mum cooks up. Usually has heaps of vegtables and meat.

and throughout the day i usually have about 3-5 cups of milk

I'm not TOO concerned about building my legs their pretty big anyway because i run a bit and i also do Aggressive inline blading (the rollerblading with all the jumps and grinds and things).


If you need anymore info please post. Any tips, comments etc also please post.



oh. P.S

I was wondering if someone could answer a question too. If i get to a muscle mass i'm happy with if i maintain the same weight, reps, sets that i would be doing will it just maintain the mass and not lose or gain?

first of all tim id scrap that workout in my opinion its crap for bulking.You need to look into more compound movments on a full body workout ie squats(check up on correct form)lunges and maybe dead lifts also u need more back work.No offense but your diet stinks hardly any protien and youre not eating nearly enough if you read the stickes you will find all the info you need as this subject as been covered numerous times also l;ooking at your body shape i find it hard to believe your legs are big youll look like a freak. anyway good look on your goals

Theres loads of advice in the weight training and nutrition forums (Look for the stickies Nutrition 101 etc).

For somebody with your frame you are going to need to eat eat eat a lot of calories if you want to put the size on. I have a friend who has been working out for about 8 months and his strength has increase so much but he is still finding it hard to put on the size to go with it. Obviously he is bigger than when he started but due to him naturally being skinny he constantly eats but theres only so much one guy can eat.

You need to get protein in at every meal and eat 5-6 meals a day (A piece of fruit for example would NOT constitute one of your 5-6 meals a day).

Find a real boxing club if you're serious about wanting to get into the sport.
Your routine is horrible. You have nothing that hits the posterior chain (lower back, hamstrings, glutes), nothing that hits the legs, and nothing that hits the back.

You need squats, deadlifts, rows, chins, etc. Ask your parents to take you to the used sporting good store and buy some plates-they're very cheap.

Your diet is horrid for bulking. Good on drinking all the milk. Try and shoot for a couple extra servings of vegetables-you could do this very easily by eating a cucumber, celery, and a bell pepper everyday. Hit 1-2 cups of cottage cheese before you go to bed. Add in a cup of oatmeal, a serving of fruit, and eggs for breakfast. Try and get in 3-5 servings of fruit a day.

That's for starters

how much weight are you looking to gain?

The weight training forum would help a lot. And drinking milks great.

You need a ton more cals, bro. 40/40/20 ratio of pro/carb/fat, eat 5-6 times a day, never going more than 3 hours between meals.

Also, you need to focus on compound movements such as squats, deadlifts, rows, bench presses, pullups, and so forth. Personally, I suggest a 3 or 4 day split. Something like this has worked for me in the past:
Day 1 Calves/chest/tri's
Day 2 Back/Bi's/abs
Day 3 Legs/shoulders

or

Day 1 Chest/tri's
Day 2 back/bi's
Day 3 shoulders/abs
Day 4 Legs

Try to keep your exercises between 8-12 reps each, and do a total of about 1-14 sets for each large muscle group, and 6-9 sets for small ones.
More important than anything, though, is that you HAVE to eat! Eat till you think your gonna puke, then eat some more!

Looks like everyone is pumping out the same message! Yup, more compound movements and more calories. But looks like you've got a good start, so keep going!!

First of all thanx to everyone who replied, i never thought i'd get that much feedback that quick.

Most of the problems you've listed i already realized but don't really know how to remedy.

Eating: Being at school it's hard to eat a lot and hard to eat often.

Routine: As I said in my original post I have pretty limited gear. Just a bench press, barbells and plates. If anyone would be so kind to write up a routine including the splits of the muscle groups and the exercises i could do with my limited equipment and body weight because i really dont have an idea where to start.

i dunno what ive missed. please keep replying!

With your equipment=

Bench press, bent over row, BW dips (between chairs), cleans, snatches, hack squat, deadlift, OH squat, push ups, chins, lunges

I had the same equipment as you last summer and those are the movements I did. I used the rafter portion of my porch to do chins or pull ups off of.

If any of the following movements are unfamiliar, google it

A really simple program could go-
Day A:
Power snatch[1]+OH squat:3X8
bench:3X8
bent over row:3X12

Day B:
Power clean[1]+press[3]+walking lunges:4X10 each leg
Deadlift:5X3
Push ups:5Xnear failure

Day C:
BW dips:5Xnear failure
chins:5Xnear failure
hack squat:4X10

That's something random just thrown together. But that's an example of kinda' how you could put something together with the equipment you have. I urge you to get some extra plates as you're going to need them.

Thankyou for going to the effort evolution.

Anyone else have any comments on this workout?

When doing things like snatches and cleans am im only doing 1 of them do i use the same weight as i would for the rest of the workout or increase it for these?


Also when i get to a body mass im happy with how do i maintain it and not grow bigger. Can i just keep doing the same weight?

you adapt the weight to each exercise. Go as heavy as you can for the set sets and reps.

Have you tried tracking your calories? Sites like FitDay - Free Weight Loss and Diet Journal are quite useful for that. You could also try working out your BMR to see how much you need to be eating and then adding about 500 calories a day. BMR Calculator (remember to follow instructions and multiply the figure they give you using the activity level that appies to you)

Well apparently this is my BMR: 1648.82