Thoughts; 14 yr old workout + bulk routine: 5'8, 144lb

cromagnon

cromagnon

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Pre-Training Breakfast​

  • 2 Bananas
  • 30g Dates
  • 50g Honey
  • 300mL Whole Milk
  • Espresso (2 shots)
  • 4 Poached Eggs
Total: 1040 kcal, 43g Protein, 137g Carbs, 40g Fat

Daily Meals (5x Meals)​

  • 850g Rice
  • 600g Sweet Potatoes
  • 100g Lentils
  • 500g Broccoli
  • 100g Carrots
  • 800g Ground Beef
Total: 5865 kcal, 315g Protein, 920g Carbs, 74g Fat
Replace lentils & broccoli with lower fiber carb sources as needed (rice, cereal, sorbet, rice crackers, bagels, etc.)

Before Bed​

  • 300mL Whole Milk
  • 200g Cereal
  • 200g Blueberries
Total: 1120 kcal, 22g Protein, 206g Carbs, 22g Fat

Overall Daily Total​

  • Calories: 8025 kcal
  • Protein: 380g
  • Carbs: 1263g
  • Fat: 136g

Weekly Workout Plan​

Monday: Upper Body Strength​

  1. Bench Press: 4 sets of 6-8 reps
  2. Bent Over Rows: 4 sets of 6-8 reps
  3. Shoulder Press: 4 sets of 8-10 reps
  4. Pull-Ups: 4 sets to failure
  5. Bicep Curls: 3 sets of 12-15 reps
  6. Tricep Dips: 3 sets of 12-15 reps

Tuesday: Lower Body Strength​

  1. Squats: 4 sets of 6-8 reps
  2. Deadlifts: 4 sets of 6-8 reps
  3. Leg Press: 4 sets of 10-12 reps
  4. Lunges: 3 sets of 12-15 reps per leg
  5. Calf Raises: 4 sets of 15-20 reps

Wednesday: Rest or Active Recovery​

  • Light Cardio: 30-45 minutes (walking, cycling)
  • Stretching/Foam Rolling

Thursday: Upper Body Hypertrophy​

  1. Incline Bench Press: 4 sets of 10-12 reps
  2. Seated Rows: 4 sets of 10-12 reps
  3. Lateral Raises: 4 sets of 12-15 reps
  4. Lat Pulldowns: 4 sets of 10-12 reps
  5. Hammer Curls: 3 sets of 15-20 reps
  6. Tricep Pushdowns: 3 sets of 15-20 reps

Friday: Lower Body Hypertrophy​

  1. Front Squats: 4 sets of 10-12 reps
  2. Romanian Deadlifts: 4 sets of 10-12 reps
  3. Leg Curls: 4 sets of 12-15 reps
  4. Bulgarian Split Squats: 3 sets of 12-15 reps per leg
  5. Seated Calf Raises: 4 sets of 15-20 reps

Saturday: Full Body Conditioning​

  1. Kettlebell Swings: 4 sets of 20 reps
  2. Burpees: 4 sets of 15 reps
  3. Box Jumps: 4 sets of 12 reps
  4. Battle Ropes: 4 sets of 30 seconds
  5. Plank: 4 sets of 1 minute

Sunday: Rest or Active Recovery​

  • Light Cardio: 30-45 minutes (swimming, yoga)
  • Stretching/Foam Rolling

Notes:​

  • Warm-Up: Start each session with a 5-10 minute warm-up (e.g., light jogging, dynamic stretches).
  • Cool-Down: End each session with a 5-10 minute cool-down (e.g., static stretching, light cardio).
  • Progressive Overload: Gradually increase the weight and/or reps each week to continue making progress.
  • Hydration and Nutrition: Stay well-hydrated and follow your meal plan to support recovery and performance.
  • Rest: Ensure adequate sleep (7-9 hours per night) to facilitate recovery and muscle growth.

    Credits to @asdvek for meal plan thx bhai
 
  • +1
  • JFL
  • Love it
Reactions: Charisma, LooksOrDeath, NoReedemingFeature and 2 others
ima pretty ass nigga with a girl from japan

she don’t speak any english but she understands
 
  • JFL
  • +1
Reactions: <6PSLcel, Charisma and soulless_npc
Too much volume
 
cromagnon said:

​

Pre-Training Breakfast​

  • 2 Bananas
  • 30g Dates
  • 50g Honey
  • 300mL Whole Milk
  • Espresso (2 shots)
  • 4 Poached Eggs
Total: 1040 kcal, 43g Protein, 137g Carbs, 40g Fat

Daily Meals (5x Meals)​

  • 850g Rice
  • 600g Sweet Potatoes
  • 100g Lentils
  • 500g Broccoli
  • 100g Carrots
  • 800g Ground Beef
Total: 5865 kcal, 315g Protein, 920g Carbs, 74g Fat
Replace lentils & broccoli with lower fiber carb sources as needed (rice, cereal, sorbet, rice crackers, bagels, etc.)

Before Bed​

  • 300mL Whole Milk
  • 200g Cereal
  • 200g Blueberries
Total: 1120 kcal, 22g Protein, 206g Carbs, 22g Fat

Overall Daily Total​

  • Calories: 8025 kcal
  • Protein: 380g
  • Carbs: 1263g
  • Fat: 136g

Weekly Workout Plan​

Monday: Upper Body Strength​

  1. Bench Press: 4 sets of 6-8 reps
  2. Bent Over Rows: 4 sets of 6-8 reps
  3. Shoulder Press: 4 sets of 8-10 reps
  4. Pull-Ups: 4 sets to failure
  5. Bicep Curls: 3 sets of 12-15 reps
  6. Tricep Dips: 3 sets of 12-15 reps

Tuesday: Lower Body Strength​

  1. Squats: 4 sets of 6-8 reps
  2. Deadlifts: 4 sets of 6-8 reps
  3. Leg Press: 4 sets of 10-12 reps
  4. Lunges: 3 sets of 12-15 reps per leg
  5. Calf Raises: 4 sets of 15-20 reps

Wednesday: Rest or Active Recovery​

  • Light Cardio: 30-45 minutes (walking, cycling)
  • Stretching/Foam Rolling

Thursday: Upper Body Hypertrophy​

  1. Incline Bench Press: 4 sets of 10-12 reps
  2. Seated Rows: 4 sets of 10-12 reps
  3. Lateral Raises: 4 sets of 12-15 reps
  4. Lat Pulldowns: 4 sets of 10-12 reps
  5. Hammer Curls: 3 sets of 15-20 reps
  6. Tricep Pushdowns: 3 sets of 15-20 reps

Friday: Lower Body Hypertrophy​

  1. Front Squats: 4 sets of 10-12 reps
  2. Romanian Deadlifts: 4 sets of 10-12 reps
  3. Leg Curls: 4 sets of 12-15 reps
  4. Bulgarian Split Squats: 3 sets of 12-15 reps per leg
  5. Seated Calf Raises: 4 sets of 15-20 reps

Saturday: Full Body Conditioning​

  1. Kettlebell Swings: 4 sets of 20 reps
  2. Burpees: 4 sets of 15 reps
  3. Box Jumps: 4 sets of 12 reps
  4. Battle Ropes: 4 sets of 30 seconds
  5. Plank: 4 sets of 1 minute

Sunday: Rest or Active Recovery​

  • Light Cardio: 30-45 minutes (swimming, yoga)
  • Stretching/Foam Rolling

Notes:​

  • Warm-Up: Start each session with a 5-10 minute warm-up (e.g., light jogging, dynamic stretches).
  • Cool-Down: End each session with a 5-10 minute cool-down (e.g., static stretching, light cardio).
  • Progressive Overload: Gradually increase the weight and/or reps each week to continue making progress.
  • Hydration and Nutrition: Stay well-hydrated and follow your meal plan to support recovery and performance.
  • Rest: Ensure adequate sleep (7-9 hours per night) to facilitate recovery and muscle growth.

    Credits to @asdvek for meal plan thx bhai
Click to expand...
Why would you ever bulk at 14, this weird obsession woth planning your entire life. I really hope you do this shit, personally i just eat
 
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Shkreliii said:
Why would you ever bulk at 14, this weird obsession woth planning your entire life. I really hope you do this shit, personally i just eat
Click to expand...
I just want to be beautiful
 
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Reactions: TechnoBoss and 97baHater
Oh, to be 14 again
 
cromagnon said:
how old r u now?
Click to expand...
16 nigga, life hits hard after 14. you're no longer cute & just like the rest of them, you're no longer special, and if i'm 16 now just imagine what it'll be like in the next coming years lol
 
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Mealworm said:
16 nigga, life hits hard after 14. you're no longer cute & just like the rest of them, you're no longer special, and if i'm 16 now just imagine what it'll be like in the next coming years lol
Click to expand...
Nigga i thought you were like 34. Chill, you've got time
 
cromagnon said:
Nigga i thought you were like 34. Chill, you've got time
Click to expand...
at least you have enough clarity to be making the right decisions which i wish i could've done at that age & below lmao
 
  • Hmm...
Reactions: cromagnon
Mealworm said:
at least you have enough clarity to be making the right decisions which i wish i could've done at that age & below lmao
Click to expand...
“The best time to plant a tree was 20 years ago. The second best time is now.” - Chinese Proverb

Unironically good quote. i gymcelled for like a month when i was 13 and regret stopping but there's nothing you can do to change it. Just do whatever u can in the present
 
skeet said:
wdym attention? I barely looked different at 16 from 14, most 16 year olds look better than their 14 yo self
Click to expand...
i just got more attention than i do now, when i was a freshman in high school all the other older kids liked me and thought i was special lmao
 
Mealworm said:
i just got more attention than i do now, when i was a freshman in high school all the other older kids liked me and thought i was special lmao
Click to expand...
That sounds pretty gay
 
Did I just read 8k cals a day?
 
cromagnon said:
FUCK you nigger, I just sent this list to my sister, I'm gonna eat 8k calls a day NIGGER
Click to expand...
the jv hockey team cnt have their waterboy getting obese
 
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cromagnon said:
Wat do then :feelswah:
Click to expand...
I alr tried to help you, but you've managed to post 200+ times tonight proving how much of a braindead bimbo u r.

my advice to you is get a vasectomy and wear a chastity so your mongoloid IQ and shit genetics dont pass on.

It's Over.
 
  • JFL
Reactions: cashmerefraud
91302 said:
I alr tried to help you, but you've managed to post 200+ times tonight proving how much of a braindead bimbo u r.

my advice to you is get a vasectomy and wear a chastity so your mongoloid IQ and shit genetics dont pass on.

It's Over.
Click to expand...
Thats rlly mean
 
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Reactions: 91302
Fuck it's genuinely over for me.
If I gain weight I look retarded, lose weight stunt growth.
 
Have fun being a manlet
 
Good plan
 
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I didn't read, are you 14?
 
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8k calories is crazy looool
 
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asdvek said:
tell me u know nothing without telling me u know nothing
Click to expand...
i think the tren your friend brewed in his toilet tank made you a bit slow or you're just trying to sabotage the poor kid tbh
 
cromagnon said:

Daily Meals (5x Meals)​

  • 850g Rice
  • 600g Sweet Potatoes
  • 100g Lentils
  • 500g Broccoli
  • 100g Carrots
  • 800g Ground Beef
Total: 5865 kcal, 315g Protein, 920g Carbs, 74g Fat
Replace lentils & broccoli with lower fiber carb sources as needed (rice, cereal, sorbet, rice crackers, bagels, etc.)
Click to expand...
Absolute ridiculous, too much food, I'm assuming a shit rice source full of arsenic. Sweet potato and lentils is okay. Brocoli is a meme food and no reason to eat carrots. You physically won't be able to eat this much and this amount of protein is nothing but useless.
Since you never worked out there is no reason to overcomplicate just do stronglifts 5x5 for now until you learn actually the movements
asdvek said:
It may be 8k but its high in protein and easy to consume
Click to expand...
Physically impossible
 
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NoReedemingFeature said:
Absolute ridiculous, too much food, I'm assuming a shit rice source full of arsenic. Sweet potato and lentils is okay. Brocoli is a meme food and no reason to eat carrots. You physically won't be able to eat this much and this amount of protein is nothing but useless.
Since you never worked out there is no reason to overcomplicate just do stronglifts 5x5 for now until you learn actually the movements

Physically impossible
Click to expand...
This is my diet plan i share with him
 
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Reactions: NoReedemingFeature
Do not do a big bulk before 17-18
Just eat 3k calories and excercise
 
MA_ascender said:
why not
Click to expand...
Not fully developed + You will be fat in your teen years
Besides no need to be big when you are 14. Just eat slightly above maintenance, workout, and you will build decent muscle.
 
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asdvek said:
This is my diet plan i share with him
Click to expand...
Even if you manage gorge on all that this is supposed to be a 14 year old that's 5'8. An amount of protein like this will literally damage your kidneys too
 
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