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Originally Posted by Incubus  Hey, I'm new. I'm 15 and about 145 lbs.
Breakfast: Toast and Milk or Carnation (breakfast type drink). Or Somedays a egg,cheese bagel thing.
Lunch: Sandwich (grill cheese, PB&J- w/either apples or chips. Milk.
Snacks: I don't have tons of snacks, but if I do its normally a pop tart or something.
Dinner: whatever my moms makes. Like chicken, potatoes, peas,corn,carrots, fish, soup. w/ Water.
So that was my eating diet, here's my workout I normally do. (everyother day, or i split the workout and do diff. muscles each day). I do 3 sets of each excercise with heavy wieghts where i can only do 8-12 reps. Here's the workout equipment I have at my house: Bowflex, Notolus Weights (dont know how to spell it), Elliptical, Treadmill, Bicycle, Pull Up Bar, and Ab Lounge 2. So I don't go to the gym.
One Day: Flat Bench Press (Bar) , Inclined Bench Press (Bowflex), Falt Bench Press (dumbells). flat bench Butterflys (Dumbells). Inclined Bench Butterflys (bowflex). Then I do bicep curls, and shoulder press (dumbells). and front and side raises (dumbells). I do some pull ups, and calf raises (however you spell it). Then I do just 20 situps on the Ab Lounge, (which actually gives me a workout). Somedays I run a mile or two, but I really have to motivate myself to run.
Well that's what I do, please feel free to help and critique my workout and meals, I really want to get in great shape and have noticable muscles. Food wise, if you could suggest some food I could have to make my diet better, and thats easy to find at the store, and easy to make. thanks. |
Not a very solid diet, and a lousy routine.
You have 5 pectoralis major movements, 1 Bicep brachii, 1 lateral deltoid movement, 1 Anterior deltoid movement, 1 Latisimus Dorsi, and one 1Gastrocnemus(SP? always forget how to spell that.) BTW, These are the direct "focus" muscles used, not counting any stabilizers or any other types.
Thats one hell of an unbalanced workout.
First off, You only need one horizontal press. Which is in this case, the flat bench press. While the incline is more clavicular based. The flat already works this area enough alone. You should however cycle the use of the flat with an incline/decline and so on between workouts or bi-workout. All your doing is over training the chest area in general.
There is no squats or deadlifts to speak of, major mistake. The pull up is already hitting the biceps hard no need for the bicep curl, in the same workout.
As well the entire back is being near ignored except for some working of the lats thanks to the pull ups.
Check the weight lifting sticky then ask back any more questions you may have.
