Need help deciding what kind of workout plan i need...

[Dstruct]

I am 17 and about 125 lbs. I gained 10 pounds from november until now. body fat as of now is about 17 or 18%. I am about 5'1. So obviously I need a bit of work. The only exercise I get is probably the treadmill. upper body is out of shape. I rarely use any upper body strength so I have never bothered exercising upper body much. I normally jog about 4-5 miles 3 times a week. I use to do it everyday(school got in the way). At that time I was basically just dropping pounds but didnt see much of a difference in body fat. And after every work out i had to fill up on sugary drinks such as orange juice. I want to mix it up a bit. I know I need to be doing more than just the treadmill. I also have 15 pound weights stored somewhere around here if that'll do any good. diet is not so great...it goes like this:

9 am: A cup of cereal

12 pm: a small chicken filet with brown rice

3 pm: granola bar

6pm: Chicken breast, cup of brown rice, and broccoli with margarine. I rarely eat dessert

9pm: 1/2 a cup of vegetables

12 am: sometimes I will have half a cup of cereal or half a cup of veggies.

diet basically only consists of fish, chicken, turkey, brown rice, whole wheat bread, vegetables, no salt, low sugared foods unless blood sugar drops, and a little bit of margarine on vegetables. The beverage I drink 90% of the time, is water. I rarely drink anything else but water. I do eat a burger and fries about 1-2 times a month though.

I come from a family with a history of diabetes and heart problems so I definitely have to make this a big part of lifestyle if I want to stay healthy. Most of the body fat I do have is on back,stomach, and chest area. So I definitely plan on getting rid of it. So I guess goal is to be healthy and tone up upperbody. Any advice or tips? If I need more equipment, I am willing to buy it. Money is not really an issue.

[silent1029]

chances are you will need more then just 15 lb dumbbells. and diet wise i'll let the experts tell ya that one cuz i honestly have no idea lol. but i do know that you should do full body workouts every other day. then sugary cereal and liquid protein post workout.

[Boss Man]

(Yep need more than 15lb DB's, for variety, and taking into account some muscles need greater stimulus from a size position, that 15lb's won't give them. I'll explain later)

9 am: A cup of cereal (This needs more Protein)

12 pm: a small chicken filet with brown rice (This is fine)

3 pm: granola bar (You could change this, but if you're pushed for time, youy might have to keep it, and perhaps have a scoop of Protein powder. Depnding on the Protein already in Granolas, as to how much more Protein you would need to add. Depends on your personal situation too.)

6pm: Chicken breast, cup of brown rice, and broccoli with margarine. I rarely eat dessert (No Margerine, if you need Healthy Fats, have something like Olive Oil, or Peanut Oil as examples, or even better Coconut Oil. You already had Rice, so don't need it here too, just increase Broccoli, or add another Veggie source in with it.)

9pm: 1/2 a cup of vegetables (Good, but add some Protein in here as well. You could add some Protein and Healthy Fats, by adding things like Peanuts, or Low Fat Cheese, or have some Egg Whites, and a small portion of Almonds as examples.)

12 am: sometimes I will have half a cup of cereal or half a cup of veggies. (I think, you could go for either here, but don't be too hung up on Carbs, and just make sure you have a bit more Protein in there. You only need around 15-20g Carbs here really. I'd also have this meal at 11PM, to keep you from eating too close to bed.)

diet basically only consists of fish, chicken, turkey, brown rice, whole wheat bread, vegetables, no salt, low sugared foods unless blood sugar drops, and a little bit of margarine on vegetables. The beverage I drink 90% of the time, is water. I rarely drink anything else but water. I do eat a burger and fries about 1-2 times a month though.

I come from a family with a history of diabetes and heart problems so I definitely have to make this a big part of lifestyle if I want to stay healthy. Most of the body fat I do have is on back,stomach, and chest area. So I definitely plan on getting rid of it. So I guess goal is to be healthy and tone up upperbody. Any advice or tips? If I need more equipment, I am willing to buy it. Money is not really an issue.

Okay, I recently posted something to someone else about buying equipment, can't remember who, but do a search, and you should find it. You'll see referances to Squat racks, Bars etc etc, as I posted it yesterday.

[swanso5]

- training wise search your body is a barbell by alwyn cosgrove and do as written following the progressions as they are
- are you of female?
- food wise you need something simple like this"

meal 1 as soon as you get up - fruit, high fibre cerial
meal 2 - fruit, solid peotein (chicken, tuna, sardines, salmon, turkey, red meat, pork, eggs, fish etc), veg, salad
meals 3 - 5 - solid protein and veg/salad

- straight after training with wts/resistcne/bodyweight is the only time where you can have rice, pasta and bread which will go toards recovery...at any other time it will more than likely be stored as fat

- if you can fit a 6th in there than do so but you're only little so it may warrant too small a meals if you do that

- by the way anything in bar form is terrible

- cardio wise you're better off doing outside sprints 5 x 50m or some interval training alternating 90secs easy with 30secs hard x 3 - 5 cycles, no more

- basically all you need to do is build some muscle and that will take care of the most of the excess fat you have combined with a good eating plan

[Dstruct]

I am a . hmmm okay, thats a diet that sounds fairly easy. Got all that stuff around the house

After reading around, I found some useful information. I am definitely going to purchase a barbell and probably some plates. Along with a bench that is adjustable. However I am still making changes to diet.