I am trying to get a good workout plan going with the limited things that are available to me.
I live in apartments, so there is a residential gym here, but it has limited machines.
First of all usual workout consists of 60 intermediate pushups (the ones where you form the incline from the knees up not the toes up, as in a normal pushup), 100 inverted crunches, lunges, squats, bench press, dumbell curls, and hamstrings using the machine. the ones using own weight, i do 20 reps 3 sets, but the machine exercises i do 12 reps 3 sets.
and for cardio I jump rope everyday, I am not proficient in it, so i do HIIT jump rope, where I go as fast as I can for 20-30 seconds, then give enough rest to recover for another round usually 50seconds- 1 minute.
Nutrition is:
Breakfast: 1 small bowl of cereal.. usually raisin bran, 2 egg whites, 1 apple
Lunch: plate of salad consisting of mostly lettuce, then tomatoes, small amount of shredded cheese to go on top, and 4 tablespoons of fat free dressing.
Dinner: 1 fillet of tilapia, 2 egg whites, 1 apple
These are the limited things available to me, think you can mix and match for the exercises? and maybe change around or add some things on the nutrition?
Also I am 16 yrs old 170 lbs and 5'10''.
If you need to see pictues then go to profile and look at album.
whenever i lean over or sit down i can see fat compress and it is really frustrating, so yea I know I am 170 lbs but its mostly fat ill bet.
Need Help Creating a Workout Program.
Moderators: cassiegose, Boss Man
http://www.t-nation.com/free_online_art ... y_training
try that one its pretty straight forward also by C.W.
try that one its pretty straight forward also by C.W.