Please help me, I need to make a workout routine and meal plan. I am 17 and very unintelligent when it comes to a working out. Lately, I have been overtraining, not eating enough, have been sore and tired all the time, and a lot of people have mentioned that I look sick because of my low calorie intake. What I need help with is developing a workout routine and a meal plan. I would love it if someone could make me a workout routine using my provided information for 7 days a week and a detailed meal plan for everyday. The amount of appreciation for helping me with this would be beyond belief and I would be forever grateful. Also, please only add helpful comments and don't make fun of me . First of all here is a bit about me:
Current Physical Information
- 17, Male
- 140 lbs
- 5’8”
- Good Shape and able to run for a long time. Running is not a problem for me; I am very fast and have good endurance.
- Pretty good 6 pack
- Skinny with a little bit of visibility to upper muscles in arms and shoulders.
- Good quadriceps and decently muscular legs, calves are a bit skinny.
- Can bench about 170-200 lbs once.
- Not very strong upper body and usually work with 90 lbs on barbell, 10 to 20 lb dumbbells.
- Located further down the page are my current workout exercises.
Physical Goals
- I would like to weigh 160 lbs and have a lot of muscle and a very low percentage of body fat.
- Very visible 6 pack
- Lean and solid figure
Developing a Workout Routine
- I need some expert help to develop a routine for 7 days per week. It can include days off of workout sessions, but not running and hopefully other specified things.
- I do need detail in how many sets and reps to do for each exercise and if it would be okay, could you use a classified name for the exercise from a website like http://www.thetrainingstationinc.com/exercises.html
- If you have any other links/information that you feel I should read, I would really appreciate it.
Things That I Would Like To Do 7 out of 7 days a week.
- Run 10 km (6.21 miles) in 40 minutes
- Run Easy/Jog for 20 minutes
- Abs exercises where I will do:
* Crunches (4 sets-50 reps with 10 lb dumbbell behind head)
* Leg raises (laying on back, 1 set-80 reps with 2 lb ankle weights)
* Vertical leg crunches (1 set-50 reps)
- Every morning I like to get my blood flowing so I would like to:
* Walk for half-hour @ 3 mph
* 20 pushups
* 50 crunches (1 set-50 reps, 10 lb dumbbell behind head)
* 7 minutes of stretching to get me warmed up for the day
Workout Sessions
- 45 minutes – 1 hour workout sessions
- Each session works out specific muscle groups such as chest, arms, back legs etc. I’d like to have a day that I can do some awesome abs stuff.
- I am very concerned about exercising my abs and I think it would be a good idea to incorporate these exercises into every workout session:
* Crunches (4 sets-50 reps with 10 lb dumbbell behind head),
* Leg raises (laying on back, 1 set-80 reps with 2 lb ankle weights),
* Vertical leg crunches (1 set-50 reps)
My Exercise Equipment/Resources
- I have a bench press with a leg developer attached to it. The actual bench can be inclined.
- I have an assortment of weights that can be added to the barbell. I usually work with 90 lbs.
- Two 10 lb dumbbells and two 20 lb dumbbells.
- Workout mat for doing crunches and stuff.
- 2 lb Ankle Weights
- Hand grip things that you squeeze to make forearms stronger
- I have money and I can go out and get other stuff if need be
Current Exercises That I do In a Workout Session that takes me about1 hour and a half - 2 hours (Yes, I did this slow because I would do it every day with no rests and my muscles started to get sore):
I hope that I have provided enough information for you to help get me going on a workout routine.
Developing a Meal Plan
- I am very dedicated and I do not cheat. I have not drank pop or eaten candy for years. I have given up all the junk food like pizza.
- I don’t want to do massive and fast “bulking”.
- If I do have to do bulking, I am hoping that it can be clean, slow, and progressive.
- I can get any food necessary, even protein shakes, vitamins and whatever.
- In the meal plan, I need it to be extremely detailed and specific. Like if I am supposed to have oatmeal in the morning, let me know if it is a cup of “100% natural rolled oats” oatmeal in water.
- I like ALL fruits but if I had to choose, I would like to have apples (90 cals) and bananas (105 cals).
- Instead of chicken and other meats, lets just use Tuna because it has low fat and good protein.
- Also, please specify the amount of approximate calories in each food that I will be eating.
- If you want me to get some vitamins, or protein shakes, I don’t know ANYTHING about them and could you please give me a link for the best place to buy all these protein shakes and stuff.
I know that this is a lot to ask but I would be grateful if someone could please help me out. By reading this far, you can easily see how little knowledge I have and it would mean the world to me. If no one can give me any help, perhaps there is someone else I should talk to? Or maybe a website I should read?
All help and comments are appreciated and if you feel it would be better to help me 1-on-1/private, you can email [email protected]
Once again, THANK YOU
Current Physical Information
- 17, Male
- 140 lbs
- 5’8”
- Good Shape and able to run for a long time. Running is not a problem for me; I am very fast and have good endurance.
- Pretty good 6 pack
- Skinny with a little bit of visibility to upper muscles in arms and shoulders.
- Good quadriceps and decently muscular legs, calves are a bit skinny.
- Can bench about 170-200 lbs once.
- Not very strong upper body and usually work with 90 lbs on barbell, 10 to 20 lb dumbbells.
- Located further down the page are my current workout exercises.
Physical Goals
- I would like to weigh 160 lbs and have a lot of muscle and a very low percentage of body fat.
- Very visible 6 pack
- Lean and solid figure
Developing a Workout Routine
- I need some expert help to develop a routine for 7 days per week. It can include days off of workout sessions, but not running and hopefully other specified things.
- I do need detail in how many sets and reps to do for each exercise and if it would be okay, could you use a classified name for the exercise from a website like http://www.thetrainingstationinc.com/exercises.html
- If you have any other links/information that you feel I should read, I would really appreciate it.
Things That I Would Like To Do 7 out of 7 days a week.
- Run 10 km (6.21 miles) in 40 minutes
- Run Easy/Jog for 20 minutes
- Abs exercises where I will do:
* Crunches (4 sets-50 reps with 10 lb dumbbell behind head)
* Leg raises (laying on back, 1 set-80 reps with 2 lb ankle weights)
* Vertical leg crunches (1 set-50 reps)
- Every morning I like to get my blood flowing so I would like to:
* Walk for half-hour @ 3 mph
* 20 pushups
* 50 crunches (1 set-50 reps, 10 lb dumbbell behind head)
* 7 minutes of stretching to get me warmed up for the day
Workout Sessions
- 45 minutes – 1 hour workout sessions
- Each session works out specific muscle groups such as chest, arms, back legs etc. I’d like to have a day that I can do some awesome abs stuff.
- I am very concerned about exercising my abs and I think it would be a good idea to incorporate these exercises into every workout session:
* Crunches (4 sets-50 reps with 10 lb dumbbell behind head),
* Leg raises (laying on back, 1 set-80 reps with 2 lb ankle weights),
* Vertical leg crunches (1 set-50 reps)
My Exercise Equipment/Resources
- I have a bench press with a leg developer attached to it. The actual bench can be inclined.
- I have an assortment of weights that can be added to the barbell. I usually work with 90 lbs.
- Two 10 lb dumbbells and two 20 lb dumbbells.
- Workout mat for doing crunches and stuff.
- 2 lb Ankle Weights
- Hand grip things that you squeeze to make forearms stronger
- I have money and I can go out and get other stuff if need be
Current Exercises That I do In a Workout Session that takes me about1 hour and a half - 2 hours (Yes, I did this slow because I would do it every day with no rests and my muscles started to get sore):
I hope that I have provided enough information for you to help get me going on a workout routine.
Developing a Meal Plan
- I am very dedicated and I do not cheat. I have not drank pop or eaten candy for years. I have given up all the junk food like pizza.
- I don’t want to do massive and fast “bulking”.
- If I do have to do bulking, I am hoping that it can be clean, slow, and progressive.
- I can get any food necessary, even protein shakes, vitamins and whatever.
- In the meal plan, I need it to be extremely detailed and specific. Like if I am supposed to have oatmeal in the morning, let me know if it is a cup of “100% natural rolled oats” oatmeal in water.
- I like ALL fruits but if I had to choose, I would like to have apples (90 cals) and bananas (105 cals).
- Instead of chicken and other meats, lets just use Tuna because it has low fat and good protein.
- Also, please specify the amount of approximate calories in each food that I will be eating.
- If you want me to get some vitamins, or protein shakes, I don’t know ANYTHING about them and could you please give me a link for the best place to buy all these protein shakes and stuff.
I know that this is a lot to ask but I would be grateful if someone could please help me out. By reading this far, you can easily see how little knowledge I have and it would mean the world to me. If no one can give me any help, perhaps there is someone else I should talk to? Or maybe a website I should read?
All help and comments are appreciated and if you feel it would be better to help me 1-on-1/private, you can email [email protected]
Once again, THANK YOU