Daily Diet

[uppc]

Hi!

I'm 16 yrs old (170lb, 6'' 20)(78kg, 1.83m) and as you may know, my diet is not good. Fastfood...., you know what I mean...
I'm here looking for help to fix this. I'd like to have a good diet and also try to gain muscle, get a little bit ripped.
I have 2 dumbells (20 pound each) so if you can give some daily workout using them it would be great (always at home, I don't have a gym in the zone)

I don't have a 'goal'. I just want to have a healthy diet and a better body.

Thanks!

[Boss Man]

The dumbells will be an issue becasue you don't have any different ones, so you'll be underworking some areas and working others quite well or with shoulders 20lbs will be too much for some stuff.

I'd reccomend a total body workout 3x a week, using just bodyweight.

So this sort of thing should work.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Good Mornings, 2 sets, 10 reps

Press ups, 2 sets, 10 reps

Bent Over Rows, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 45 seconds.

Can you be more specific on the diet? What meals and what times do you eat?

[uppc]

Thanks!

About the diet: I usually wake up at 7am and have some breakfast. At 12-1pm I have 40 minutes to have lunch. Then about 6-7pm I'm at home.

[Boss Man]

What I meant was food choices. I mean Breakfast could be anything if you catch my drift

[uppc]

Haha, sorry. I'm stupid.

Yes, it could be anything. I like all kinds of food.

Thanks

[Boss Man]

In that case see if this plan I've posted before works for you.

Breakfast

Option 1.

Bowl of Whole-grain Cereal + grilled Bacon and scrambled Eggs, (Fat trimmed off the Bacon, 2 Egg Whites + Yolk)

Option 2.

Protain shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with Peas + mashed Potato.

Option 2.

Chicken and Mushroom with Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper. Parsley, Mustard, Herbs, Garlic.

[uppc]

Thank You!!

Can you recommend me some kind of anabolic or creatine as a plus / extra / booster ?

I'd like to buy it on amazon.com

thanks!!

[Boss Man]

NO to anabolics.

NO to Creatine for now. Get the diet and training in synch for a few weeks, then maybe reconsider on the Creatine ONLY, not the anabolics

[urfitness]

You can try body weight workouts, it can really help, get you in shape beside using you dumbbells.
you can try push up variations, pull ups, chin ups, squats and lunges.
all what you need is Pull up bar and you body
you can use your dumbbells to do shoulder press, biceps curls and other workout

[sajidtoor]

Daily diet is outstanding job and helpful for our health.

[Trish0102]

Instead of going to fast foods, why not prepare your meal personally even by starting with your snacks. You can have fruits and fresh green salad instead of having burgers.

[Boss Man]

Many foods are easy to prepare anyway if they're cold ones, as they're ready to eat.