So I'm almost 18 years old, 5'8", about 125 lbs. I reached puberty late and am still growing (thought I'd mention that in case it impacts how I should work out). I'm athletic play lots of sports and run regularly. Although I feel good physically, I'm skinny and weak and would like to put the time in and just generally build muscle and become stronger. Keep in mind I'm new to working out and am not really knowledgeable.
I don't have a gym membership and since I'm going to university in September I'll take advantage of their fitness center once I get there. Until then I'm looking for a workout program that I can do at home. I have this equipment available:
Dumbbells
Treadmill (although I prefer to run outdoors, weather-permitting)
Ab roller
Bench, looks similar to this http://www.corimonline.com/product_cata ... INS254.jpg
Exercise ball
Any help is appreciated, whether it's suggestions for a program or just general advice about working out. Also if you have any questions for me that would help get more information with which to make a program, let me know.
Nutrition advice would also be welcome - I do eat healthy foods however I don't monitor intake in terms of how many calories, vitamins, proteins etc. are in food.
Thanks.
Looking to start a workout program
Moderators: Boss Man, cassiegose
- how much running / sports do you do a week/
- search tips on squatting and deadlifting and practice that first but also search the refermce section here and read "your body is a barbell" and do that too
- post a sample daily food intake but guess is you need to eat a hell of a lot more going by your wt
- search tips on squatting and deadlifting and practice that first but also search the refermce section here and read "your body is a barbell" and do that too
- post a sample daily food intake but guess is you need to eat a hell of a lot more going by your wt
To answer your first question I run every day, the route I do is about 5K and I do it in about 20 minutes. I also play hockey once a week in the winter and soccer once a week in the summer.
I read "your body is a barbell", good read, thanks for that. Now to look into squatting and deadlifting. Swanso5 you really seem to promote those two exercises around the board. One question though, I searched those words and one thing I noticed was a guy asked how to get his arms bigger and you answered "Squatting and deadlifting and eating". However at first glance neither exercise seems to really focus on the arms as much as say the legs and the back. I'm not arguing since I don't know much yet about either but just wondering why you recommended those two to the guy who wanted bigger arms?
And here's what I ate today, pretty typical for me:
9 am - Breakfast - Bowl of Raisin Bran with skim milk, banana, glass of orange juice.
12 pm - Lunch - Ham sandwich, vegetable salad, glass of skim milk.
3 pm - Snack - Meal replacement shake...never had one before but found some in the fridge. (353 calories, 18g protein, 12g fat, 44g carbs, etc.)
6 pm - Dinner - Steak, mashed potatoes, cooked carrots, glass of skim milk.
7 pm - Snack - Apple.
8:30 pm (after the aforementioned daily run) - Bottle of Gatorade
9:00 pm - Snack - Vegetable salad.
That's what I ate today, and yeah I probably need to eat "a hell of a lot more", lol. I'm assuming it's not great seeing how I didn't do any "research" or plan to get certain amounts of calories, protein, carbs, fat with every meal. Any suggestions about making a good meal plan would be good. Sorry everyone for the long post.
I read "your body is a barbell", good read, thanks for that. Now to look into squatting and deadlifting. Swanso5 you really seem to promote those two exercises around the board. One question though, I searched those words and one thing I noticed was a guy asked how to get his arms bigger and you answered "Squatting and deadlifting and eating". However at first glance neither exercise seems to really focus on the arms as much as say the legs and the back. I'm not arguing since I don't know much yet about either but just wondering why you recommended those two to the guy who wanted bigger arms?
And here's what I ate today, pretty typical for me:
9 am - Breakfast - Bowl of Raisin Bran with skim milk, banana, glass of orange juice.
12 pm - Lunch - Ham sandwich, vegetable salad, glass of skim milk.
3 pm - Snack - Meal replacement shake...never had one before but found some in the fridge. (353 calories, 18g protein, 12g fat, 44g carbs, etc.)
6 pm - Dinner - Steak, mashed potatoes, cooked carrots, glass of skim milk.
7 pm - Snack - Apple.
8:30 pm (after the aforementioned daily run) - Bottle of Gatorade
9:00 pm - Snack - Vegetable salad.
That's what I ate today, and yeah I probably need to eat "a hell of a lot more", lol. I'm assuming it's not great seeing how I didn't do any "research" or plan to get certain amounts of calories, protein, carbs, fat with every meal. Any suggestions about making a good meal plan would be good. Sorry everyone for the long post.
when you put on muscle you put it on all over the body not in one muscle you are focusing on...to get a 1" increase in arm size you need to increase total bodyweight by 10kgs...the best way to do this is to lift as much wt as you can...now how much can you curl?? now how much can you squat or deadlift?? catch drift
food's not too bad...
1 - have banana first
2 - add a fruit and perotein meal here
3 - have solid protein here with veg and milk
4 - add a prtoein and veg snack here
5 - dinner
run
7 - gatorade, meat sandwitch
8 - protein, veg salad
why run so late??
food's not too bad...
1 - have banana first
2 - add a fruit and perotein meal here
3 - have solid protein here with veg and milk
4 - add a prtoein and veg snack here
5 - dinner
run
7 - gatorade, meat sandwitch
8 - protein, veg salad
why run so late??