Workout Routine Help

Teenagers and kids discuss your fitness concerns here.

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Kazu69
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Posts: 2
Joined: Fri Aug 20, 2010 12:22 pm

Workout Routine Help

Post by Kazu69 »

I'm 16, weigh 123 pounds, 173 cm height, and goal is to get to 140 pounds. As for nutritions, lately I've been eating a lot more when I found out about the Nutrition Information in the FitTracker website. I'm meeting the daily goals for the consumption of calories and fats (although there's about 30 - 40 grams of excess fat which I'm trying to lower), but for protein, I only meet about half the standard at the end of the night. For today, I got 139 grams of protein, whereas goal is 262 grams. I'm low on money, so I can't afford anything expensive such as whey protein. Is there any good food, fruits, and legumes that are high in protein (and possibly low in fat)?

For physical training, I'm wondering if workout is too simple. This is routine:
Day 1, 3, 5: Dumbbell Hammer Curls
Sets: 3
Repetitions: Continue till fatigue
Weight: 20 lbs
Rest:3 minutes after each set

Dumbbell Bicep Curls
Sets: 4
Repetitions: 12, 10, 8, 8
Weight: 20 lbs
Rest: 3 minutes after each set

Front Deltoid Dumbbell Raises
Sets: 3
Repetitions: 12, 10, 8, 8
Weight: 10 lbs
Rest: 3 minutes after each set

Day 2, 4, 6
Dumbbell Wrist Curls
Sets: 4
Repetitions: 12, 10, 8, 8
Weight: 20 lbs
Rest: 3 minutes after each set

Planks
Sets: 3
Duration: 60 seconds
Weight: Bodyweight
Rest: 3 minutes after each set

Push ups
Sets: 5
Repetition: 25, 25, 25, 25, 25 (I try to increase the reps every few days, so the reps vary)
Weight: Bodyweight
Rest: 3 minutes after each set

Double Crunches
Sets: 5
Repetition: 25, 25, 25, 25, 25 (I try to increase the reps every few days, so the reps vary)
Weight: Bodyweight
Rest: 3 minutes after each set

Bench Dips
Sets: 4
Repetitions: 20, 20, 20, 20
Weight: Bodyweight
Rest: 3 minutes after each set

Other Notes:
The only equipment I have is a 20 lbs, 2 11 lbs, and 2 8 lbs dumbbells. I sleep 9+ hours a day. I take Taekwondo 3 + days a week.
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Boss Man
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Joined: Sat Nov 25, 2006 3:27 pm

Re: Workout Routine Help

Post by Boss Man »

If you're looking for good protein / Amino Acid packed foods, that aren't Flesh or Fish, then try Peanuts, Peas, Lentils, Beans, Soy products like Soybeans, Tofu, Edemame, Nattokinase and Tempeh and also things like Mushrooms, Rice, Eggs and Low Fat Cheese.
Kazu69
STARTING OUT
Posts: 2
Joined: Fri Aug 20, 2010 12:22 pm

Re: Workout Routine Help

Post by Kazu69 »

Thank you for the info. Do you think workout routine is ok?
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Boss Man
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Joined: Sat Nov 25, 2006 3:27 pm

Re: Workout Routine Help

Post by Boss Man »

No, it's too all over the place.

You're doing 7 sets on your Biceps 3 times a week. Even Steroid users on a 5 day split, wouldn't do 21 sets on Biceps in 1 session. Probably no more than 12-15 max I'd imagine.

Wrist Curls are crap, however you do them.

There's no Leg or Chest stuff in there really.

You're going to have to re-evaluate things for now. So i'd take some time to do that :)
Trish0102
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Posts: 92
Joined: Fri Jan 04, 2013 12:41 am

Re: Workout Routine Help

Post by Trish0102 »

Looks like you've got a tough routine there.
toddhicks209
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Posts: 89
Joined: Sun Jan 18, 2015 5:01 pm
Location: St. Louis, Missouri

Re: Workout Routine Help

Post by toddhicks209 »

In addition to eating lots of fruit and plant foods, eat cereal regularly. It's very nutritious and relatively easy to afford.
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