My first post....Yippie. :lol: Anyway, I've been lurking for a little while (I had another name, but I'm trying to get away from the negative reputation it could imply) and the Breathing Squats routine is one that's been spoken highly of... I'm currently in high school, and I'll be working out in my schools gym, so I don't have every peice of available equipment...Here're my stats and my modifications to the routine. (Sorry for no pictures, batteries are dead in the camera, I'll get them tomorrow, hopefully)

17 Years Old
Male
5'10
140 lbs

Monday:

Bench Press:
Warm up
2-3 sets of 12 reps
Bent Row:
Warm up
2-3 sets of 15 reps
Breathing Squat:
Warm up
1 set of 20 reps
Breathing Pullover:
1 set of 20 reps
Trap-Bar Dead-lift:
Warm up
2 sets of 20 reps


Wednesday:

Shoulder Press:
Warm up
2 sets of 10 reps
Barbell Curl:
Warm up
2 sets of 10 reps
Parallel Bar Dips: (Need a replacement for these, if possible)
1 set of x reps, x > 30 = Add weight

Friday:

Bench Press:
Warm up
2-3 sets of 12 reps
Bent Row:
Warm up
2-3 sets of 15 reps
Breathing Squat:
Warm up
1 set of 20 reps
Breathing Pullover:
1 set of 20 reps
Trap-Bar Dead-lift:
Warm up
2 sets of 20 reps


I have a feeling my biggest problem is going to be eating enough as my BMR is ~1700, and according to FitDay.com (based on my lifestyle [Seated work, some movement]) I burn ~3000 calories on an average day without any workout. That having been said, does anyone have any relatively easy food suggestions? I plan on having one 20g Pure Protein bar immediately following each workout. Any help and suggestions are greatly appreciated, thanks!

EDIT: Oh, and my goal (which to me, sounds like a fairly realistic goal, correct me if I'm wrong) is to weigh 160 lbs by the beginning of June.

EDIT 2: :rolleyes: I have a tendancy to forget details....I'm also taking ROTC twice a day, and as such I do basic PT in the morning from about 8:30 until 10:15. Included in this is group pushups, pushups, situps, jumping jacks/calf raises (10 each, then 9 each, so on)...That's all I can think of at the moment, though there's probably more.

Welcome to the forum!

I've never seen the original Breathing Squats routine, but your Mon/Fri workouts are massive compared to your Wed workout. Is that normal in the original routine? I'd be tempted to maybe move one of the compound movements from M/F to the W workout. Maybe the back row. If its there in the original routine though then I guess it's for a reason.

I think Fitday sometimes exaggerates how many calories you need - and I recommend you do it manually. It'll give you a better idea of how much you are really burning.

I recommend you skip the protein bar (generally they're just glorified candy) postworkout, and get some Whey so you can mix up a protein shake instead - which will be of more benefit after a workout.

Eating enough isn't a problem once you break it down into more meals. 3000 calories isn't hard to get when you're eating 6 or 7 small meals a day.