Hello!
I am new to these forums and to body building. I have never worked out and I would like to start now. I am 17 years old, 5"11, 120 pounds. I do not have any muscle nor am I skinny as a stick (but more to the skinny side). My BMR is 1600 and my total daily calorie needs is 2480.
My goal is to gain muscle mass, gain weight, feel better about myself, and keep my time away from other issues in life. I'm looking for my better self.
I do not go to the gym but I do have a Bowflex. Please keep comments to yourself about whether the Bowflex gym is bad or how useless it is. It provides me a range of exercises so I'm basically going to use it in the beginning and when I learn through all the basics of working out.
Please give me advice on what exercises to perform, how many of each, and what days to do them. Information about nutrition will be welcomed. I have looked through many sites and read many articles and I do have a basic view of this area. I have an active lifestyle so food is a major thing for me. I am looking for simple meals that I can make easily but provide the same effectiveness. Breakfast should be fast and simple because I do not have much time to prepare and eat in the morning. I wake up at 7AM and leave to school around 8. My lunch is around 10AM-1PM (I have different times for lunch on odd days). I am looking for advice and ideas regarding my lunch meals. It should be something I can prepare at home rather than wasting my money on fast food. I come back home from school at 4PM, and at this time I'm free. What should I eat and when should I workout after this time? Any cardio needed before my workout (ex; quick jog, bicycling, etc...)?
Here are the exercises the Bowflex provides:
Chest Exercises
* Bench Press
* Chest Fly
* Decline Bench Press
* Incline Bench Press
Shoulder Exercises:
* Reverse Fly
* Crossover Reverse Fly
* Crossover Rear Deltoid Rows
* Crossover High Rear Deltoid Rows
* Lateral Shoulder Raise
* Forearm Lateral Shoulder Raise
* Front Shoulder Raise
* Seated Shoulder Press
* Shoulder Rotator Cuff (internal)
* Shoulder Rotator Cuff (external)
* Shoulder Extension
* Shoulder Shrug
* Scapular Protraction
* Scapular Depression
* Scapular Retraction
Back Exercises:
* Standing Shoulder Pullover w/ Bent Lat Bar
* Standing Shoulder Pullover w/ Hand Grips
* Narrow Pulldowns w/ Bent Lat Bar
* Narrow Pulldowns w/ Hand Grips
* Bent Over Row
* Crossover Bent Over Row
* Seated Lat Rows
* Crossover Seated Lat Rows
* Standing Low Back Extension
* Reverse Grip Pulldowns
* Crossover Wide Pulldowns w/ Hand Grips
* Crossover Narrow Pulldowns w/ Hand Grips
* Seated Lat Pulldowns
* Seated Wide Lat Pulldowns
Arm Exercises:
* Triceps Pushdown w/ Hand Grips
* Triceps Hammer Pushdown
* Triceps Pushdown w/ Bent Lat Bar
* Triceps Extension
* Hammer Triceps Extension
* Cross Triceps Extension
* Triceps Kickback
* Hammer Triceps Kickback
* Resisted Dip
* Biceps Curl
* Concentration Biceps Curl
* Reverse Curl
* Barbell Biceps Curl
* Reverse Barbell Biceps Curl
* Seated Biceps Curl
* Seated Biceps Hammer Curl
* Wrist Extension
* Wrist Curl
Abdominal Exercises:
* Trunk Rotation
* Seated (resisted) Oblique Abdominal Crunch
* Seated (resisted) Abdominal Crunch
Leg Exercises:
* Leg Extension
* Squat
* Standing Hip Extension (knee bent)
* Standing Hip Extension (knee extended)
* Leg Kickback
* Hip Flexion
* Dead Lift
* Stiff Leg Dead Lift
* Standing Hip Adduction
* Standing Hip Abduction
* Calf Raise
All help will be very much appreciated!
Thanks.
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