ShapeFit.com

kalenator · Joined: 06 Aug 2008 Posts: 6

i am just starting to diet i am 15 years old and 5'6 145lbs and have some extra fat. i want to show you my workout and diet to see if its ok.

breakfast
bannana
fat free yogurt
oatmeal
bottle of water

lunch
apple
banana
yogurt
or sometimes a chicken sandwich
water

dinner
what ever my mom makes usually
salmon
chicken breast
steamed vegetables
sometimes steak
potatos
pastas

snacks
apples,bannana,yogurt,water,rye or wholeweat toast

workout
30-45 min on treadmill before workout(jog/walk)
sometimes punching bag for 20 min
then after that i show u my weights
first albs
leg lifts on ground 20-25 reps 3sets
bridge for core hold for as long as possible 3 sets
bicycle on ground 65 secs 3 sets
russian twists 20-25 reps 3sets
elbow to knee crunches 20-25 reps 3 sets

next biceps
standing hammer curls 20lb weight / 10 reps / 3 sets
seated 2arm dumbell curls 10lb weight on each arm/ 25 reps/3sets
concentration curls 10 lb weight /35 reps/ 3sets

next chest
bench press 75 lb weight/ 10 reps / 4-5sets
dumbell press 10lb weight in each arm/ 25 reps /3sets
dumbell butterflys 10lb weight in each arm/ 25 reps /3sets

next shoulders
shoulder press 10lb weight in each arm/ 25 reps /3 sets
front dumbell raises 10lb weight in each arm / 10 reps /3sets

that is all tell me what you guys think
thank you

[/u]

Boss Man

swanso5 · Posted: Mon Aug 11, 2008 4:07 am Post subject:

- at 145pds you simply need more muscle to burn all the excess off
- not a fan of yoghurt...it's not a protrein source and ir contains a fair bit of sugar and doesn't really fill you up either...i'd rather a solid protein source here (meat, eggs, fish etc)
- no fruit after 1st 2 meals...
- workout isbn't grerat, too imbalanced...you don't train any back or legs which will get you the biggest in the end

training - search the waterbury method

food - read "read before posting..." in this section

kalenator · Joined: 06 Aug 2008 Posts: 6

umm ok thanks for the advice but with the waterbury method can i get albs and burn fat?

swanso5 · Posted: Mon Aug 11, 2008 10:25 pm Post subject:

it will get you on your way, yes

kalenator · Joined: 06 Aug 2008 Posts: 6

but how will it get you albs if their is no core or albdominal workouts?

swanso5 · Posted: Tue Aug 12, 2008 2:21 am Post subject:

the same way you get big arms from training legs, not arms...the heavier wt you lift, the bigger ALL your muscles get not the one's your actually training

kalenator · Joined: 06 Aug 2008 Posts: 6

so how does it work you train your arms you get albs and i am wondering would this be a good work out instead
monday
chest
tricep
alb

tuesday
back bicep

wednesday
legs shoulders albs

thursday
rest

friday
chest tricep alb

satuday
legs shoulder

30-45 mins on treadmill

swanso5 · Posted: Wed Aug 13, 2008 12:52 am Post subject:

no arm trsining doesnlt build abs mate...arm training doesn;t build arms is whast i was saying, heavy wts (squats, deadlifts etc) do and it's the same for abs...more wt equals moer muscle so 100kg deadlifts will build more muscle EVRYWHERE then 20kg curls

re read my forst response and do what that says, not what you want to do

kalenator · Joined: 06 Aug 2008 Posts: 6

i know thats not what i was asking im not stupid i know biceps dont build albs.
I was asking you if this woul dbe a good workout

swanso5 · Posted: Wed Aug 13, 2008 10:50 pm Post subject:

this is what you posted

kalenator · Joined: 06 Aug 2008 Posts: 6

how doesnt it work if like every one on shapfit succsess stories used it and it says it is the fastest way to build muscles

swanso5 · Posted: Thu Aug 14, 2008 11:23 pm Post subject:

any program done properly will get you results, there are more efficient ways...for ebery one bodybuilding sdplit success storey there would be a full body succes storey...the coomon demoninator? compliance to training and eating