<p>in any case, i workout 5 days per week. right now I am slimming down, cutting from 210 to 190. I do different body parts each day, it goes like this:</p>
<p>With two breakdays per week…However, i eat a ton! when im bulking and gaining weight i eat over 4000 calories. but right now, im doing 2000-2300 (and i am doing cardio for 45 mins/ 5 days; yes, it’s been hell) since i wanna be 190lbs by the end of the summer. if you need advice i can help u! i know tons on this subject.</p>
<p>IMO it’s a little disingenuous to list it as an EC when you’re at such a low level. It’s like listing “running” as an EC when you can only run for 30 seconds without stopping.</p>
<p>Yep. Unfortunately, I’m kind of petite too, which doesn’t help much. I can bench around 35 total + 2 dumbbell bars.</p>
<p>Each week, I usually lift 3 days and run 3 days. How much sleep should I get, and how much should I eat? (Strangely, I’ve never either gained or lost that much weight no matter what I eat). Also, how much junk food is too much?</p>
<p>P.S. Thanks for helping me out btw :)</p>
<p>@ChoklitRain: Did you not read my second post? I’m not at my maximum strength, but people do start off at different levels.</p>
<p>If you can work it into a short answer or an essay, perhaps talking about how it reflects your growth as an individual, or your strength of character, blahdyblahblah something along those lines, then by all means, do it! </p>
<p>And don’t be ashamed or embarrassed by how much you can('t) lift. Everyone starts somewhere. I remember when i struggled to bench the bar </p>
<p>As for your questions, 8 hours of sleep is plenty. Sleep is a good thing. How much should you eat? Well I’m no dietician, but if you want to make gains, you need to eat more. Try to get a lot of protein in your diet. As for junk food, if possible, eliminate it altogether. I tried doing that, but it’s pretty much impossible for a teenage dude to NOT eat junk food. I am eating a lot healthier though.</p>
<p>Python, what’s your split? The right training routine could jump-start gains. While BigWeight’s 5-day plan would be suited for him, being that he is at a fairly high level, I would imagine that a 3-day full-body routine would work best for you. Limit time spent on isolation exercises and incorporate a lot of compound exercises like deadlifts and squats; compounds+lots of food=muscle.</p>
<p>well everyones different… i mean i’m a girl, and ive been working out for about 4 years… and i can do 20s in each hand… 3-4 sets, 15 reps each time.</p>
<p>truth. I signed on to the “petition” about keeping ryan from demodding him. bb.com started taking up too much of my time, also, haha. now we can just give lifting advice on CC in threads like this; the Misc. lives on.</p>
<p>My routine is the same each time I work out:</p>
<ol>
<li>Bench presses</li>
<li>Weighted squats</li>
<li>I’m not sure about the name of this exercise, but I’ll try to describe it: you lie down on the floor, hold a dumbell in each arm, and move your arms backwards, then forwards. It’s meant to strengthen the back of the upper arm.</li>
<li>Sit-ups with my feet on a chair</li>
<li>Hamstring curls (unweighted)</li>
<li>Squeezing a tennis ball (for stronger forearms)</li>
<li>Bicep curls</li>
<li>Standing on my toes with weights in each hand (my doctor recommended this because I had knee problems a while back)</li>
<li>Plank</li>
</ol>
<p>^Should I just cut down on stuff like hamstring curls and focus on the exercises that give me the most bang for my buck, like bench presses or squats?</p>
<p>python: it depends on what you’re going for. If you’re going for complete fitness, keep everything. A whole body split is good for beginners. Try to switch up some of the exercises though, like deadlifts instead of squats, and different variations of bench (incline, decline). Switch between barbells and dumbbells every so often.</p>
<p>And in my view, bench is pretty useless. I do shoulder presses now instead.</p>
</p>