I'm currently 17 years old, 5 feet 6 inches tall~, and weigh 135-138. I'm looking to get fit mainly, not interested in gaining muscle. My current routine is as follows:

I get up at 8:30am and Shower etc and get to weight room at ~9:30. The first thing I do is a little bit of stretching and then I start my work out. I do 5 minutes of jump rope, followed by 15 pushups, followed by 70 situps, followed by 10 reps of 20lb dumbbells, followed by 1 minute of kinesthetics with a 20lb dumbbell, followed by 15 reps of some shoulder exercise with 20lb dumbbells (don't know what it's called but I take the dumbbells and hold them with my arms at my side then roll my shoulders back), followed by 10 reps with 25lbs on a peck deck.

I run through this whole routine six times for a total of: 30 minutes of jump rope, 90 push ups, 420 sit ups, 60 reps with dumbbells, 6 minutes of kinesthetics, 90 reps of shoulder workout, 60 reps on the peck deck.

I am doing this whole routine twice a day 3 times a week (Monday, Wednesday, and Friday). On the two weekdays that I don't work out I run 6 miles a day (3 miles in the morning and 3 in the afternoon).

As for my diet, it's kind of shaky and not really solid at the moment, but this is what I TRY to stick to: In the morning I have a 3 egg omelette with cheese and toast (don't know if I should be using all the yokes but i do). Don't really have lunch that often usually just a snack like an apple with some peanut butter or something. Supper is the part thats kind of shaky, I usually eat what ever my fine cook of a mother makes for me. Whether it be anything from frozen pizza's to a chicken dinner. I do try and portion what ever I eat but it is REALLY damn hard...but I try.

I'm not really looking to add anything more to my workout but, if someone has something that I could substitute for something else I'm that would be more beneficial that would be great. Also any critiques to my diet would be greatly appreciated. Thanks for taking your time read through this and give me some pointers.

Are you the Boy or the Girl

I sir, am a male.

Bump :x.

Don’t do anything drastic; you’re still growing after all.

I eat 1 raw eggplant before bed every night.

As young as you are just stay active you'll be ok. Add some fruits and veggies to your diet. Seems like you aren't getting enough based on your original post.

Try eating one fruit or veggie at every meal and have fruit as a snack periodically throughout the day.

1 apple at lunch will not suffice.

These responses leave something to be desired. A little more effort to assist this person would have meant alot more. Come on, PEOPLE!

Communicate with your mother and see if you can get her to buy some healthy food choices to serve your purposes better. If necessary, go to the store with her and assist in the experience of helping yourself eat better.

Make a list and become proactive with your parents, and once they realize you are just trying to improve your health and fitness, I dont see why a problem would develop.



Here are some "basic foundation" suggestions to work from:


○ Try eating 5 to 6 smaller meals during the day.

This should be the "target". But do not get upset if you cannot eat this frequently. It WILL NOT hurt your persona goals. Just be sure to get your calorie targets in per day, and try to get a pre and post workout meal in. Its important especially at your young age (and within your development stages) to meet your nutrition and calorie needs.


○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats

○ Drink lots of water during the day and before, during and after exercise

○ Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc

○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc

○ Good Protein Examples: White or Dark Tuna, Fish, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc

○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.

○ Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds

Dietary Fiber

○ Vegetable suggestions:

ROOT VEGETABLES: beets, sweat potatoes, yams

GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, and spinach

OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup (be careful in the selection).

And if you are interested in cereals:

1. Steel Cut Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.

2. Various types of Go Lean Kashi cereals.

3. Fiber-One. (60 calories per 1/2 Cup, and source of fiber)

4. Grape Nuts

GRAPE-NUTS:

Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.

Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.

5. Shredded Wheat and Shredded Wheat and Bran: (NOT SUGAR TOPPED)

POST SHREDDED WHEAT ORIGINAL SPOON SIZE

Ingredients: WHOLE GRAIN WHEAT

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
==========================================================
Post Shredded Wheat and Bran

Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one

Both are devoid of any "added in" sugars.


Alpen No Sugar Added Cereal

Serving size: 2/3 cup servings per container:7

calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g

Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box

Alpen No Sugar Added Cereal

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This should give you some base ideas to work from as far as what to eat.

Your fitness training I dont like, and will comment on this in s short while.

WELCOME TO THE FORUM!

GOOD LUCK with your fitness goals.

ROCK ON


Best wishes as always,

Chillen

Thanks for the informative post, will probably make a list of things that I would like to get and have her pick them up for me. *awaits post about fitness routine*

You need to look at your routine in my opinion. It sounds a little like a crossfit routine. Have a look at the weight lifting stickies there is heaps of good info on there. Honestly at this stage I would look at putting a little muscle on because once you have done this you will look 10x better when you reach your desired fitness.