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[reymysterio]

Hello guys,
Im in need of a workout prorgram i can follow to reach my short term goal: Get stronger with chin ups ( currently i can only do one) and long term goal: build big muscles. Im 15 yrs, standing at 1.62m weighing in at 56.5 kg.
My current eating plan consits of:

7.00 am-- Oatmeal sometimes with fruit
9,00 am- Nutri-Grain Carrot bake
11 am-- Tuna salad baguette
1.30 pm-- Egg baguette, fruit salad
4pm-- Whatever mum cooks
7.00pm-- Tuna sandwich

I drink ice cold water throughout the day( Heard it boost metabolism)

I do my workouts at home coz i dont have a gym membership, I have limited equipment, I got adjustable dumbells, chin up bar, treadmill, eliprical trainer and a skippng rope

Any suggestion are very highly apreciated

[swanso5]

chin ups - if you can do 1 then do 10 sets of 1 with 30secs or so rest...next session do 1 x 2 then 8 x 1....session 3 do 1 x 3, 7 x 1 etc until you can do 10 in a row

you need a full body plan...any of chad waterbury's programs will do but i;d go for a 3 day a week one first

always have fruit with breakfast

fruit, solid protein, veg, sald for meal 2

add fruit, veg and salad to 11am meal

take out fruit and add in a lot of veg/salad to 1pm meal

good on mum, hopefully it's meat and veg of some description

tuna, veg and sslad, no bread needed here but depends on what tim e you train (when?)

you need a protein shake and either bread, rice, pasta or cerial straight after training then go back to meal plan above

you may burn an extra 50cal's with chilled wtare, it doesn;t really do much

make up a mixture of shprt and sharp cardio with your equipment for 2 other days such as this:

100 skips
burpees x 20
3mins as hard as you can elliptical
30 mountain climbers each leg
6mins alternating hard and fast each min on treadmill
prone ab brace x 2mins
all x 2 - 3 circuits

[Nubbz]

Chin-ups are probably th best thing that you can do to broaden you shoulders and dramatically expand your back. Props to you for your objective.

When I started I read in the Arnold Special edition of Musclemag International that simply doing sets of as many pullups as you can (starting of with the narrowest grip and working my way out) without cheating, then adding on at the end with cheating until you can't do anymore can build your strength and add repetitions with a good will.
It is important that you expect this to be hard and accept that you might not be able to do more than 10 reps at all (I couldn't do more than 3).

Set an amount that you will reach a total of (for example, a total of 30 reps over 5 sets). After those sets, I'd add on more sets by moving to pulldowns using a weight that I could barely do close to 10 reps of.

Though, seeing as how you don't have a gym or cables, I'd recommend getting someone to help you up when you find you can't do so yourself. All the while having between 30 seconds to one 1 minute max total rest between sets to stretch it out. In a workout I'd compliment the pull-ups with pushups doing the same sets and rests after.

A good tip I'll leave you with is to do them frequently. I'd try and fit pullups in at least twice a cycle (about a week). The more closely I could fit my pullup sessions together, the more I felt I could do (between 2-4 days is optimal).

Other than that, get good protein. Don't overdo it, or you'll put on body fat like crazy and remember to get good back thickness to complement your width. I find that doing dumbbell bent over rows with crazy insane emphasis on form and squeezing your back while using heavy weights work best and they're my favorite.

Good Luck!