i am just starting to diet i am 15 years old and 5'6 145lbs and have some extra fat. i want to show you workout and diet to see if its ok.
breakfast
bannana
fat free yogurt
oatmeal
bottle of water
lunch
apple
banana
yogurt
or sometimes a chicken sandwich
water
dinner
what ever mom makes usually
salmon
chicken breast
steamed vegetables
sometimes steak
potatos
pastas
snacks
apples,bannana,yogurt,water,rye or wholeweat toast
workout
30-45 min on treadmill before workout(jog/walk)
sometimes punching bag for 20 min
then after that i show u weights
first albs
leg lifts on ground 20-25 reps 3sets
bridge for core hold for as long as possible 3 sets
bicycle on ground 65 secs 3 sets
russian twists 20-25 reps 3sets
elbow to knee crunches 20-25 reps 3 sets
next biceps
standing hammer curls 20lb weight / 10 reps / 3 sets
seated 2arm dumbell curls 10lb weight on each arm/ 25 reps/3sets
concentration curls 10 lb weight /35 reps/ 3sets
next chest
bench press 75 lb weight/ 10 reps / 4-5sets
dumbell press 10lb weight in each arm/ 25 reps /3sets
dumbell butterflys 10lb weight in each arm/ 25 reps /3sets
next shoulders
shoulder press 10lb weight in each arm/ 25 reps /3 sets
front dumbell raises 10lb weight in each arm / 10 reps /3sets
that is all tell me what you guys think
thank you
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can someone tell me if diet and workouts are good
Moderators: Boss Man, cassiegose
Re: can someone tell me if diet and workouts are good
kalenator wrote:
breakfast
bannana
fat free yogurt
oatmeal
bottle of water
(You can have those, but make sure the Banana is spaced about 10-15 minutes before the other food, to help digestion, and I'd go for a small one, to cut Glycemic Load, and Bloodsugar responses.)
lunch
apple
banana
yogurt
or sometimes a chicken sandwich
water
(The Sandwhich should be a staple. You won't get much protein from a Yoghurt, I'd go with the Apple, to cut Glycemic response, and again if possible give it time to digest first.)
dinner
what ever mom makes usually
salmon
chicken breast
steamed vegetables
sometimes steak
potatos
pastas
(All good choices)
snacks
apples,bannana,yogurt,water,rye or wholeweat toast
(I would add more Protein choices in the snacks, and don't go crazy on the Fruit or Yoghurts. You eat those anyway, so I'd avoid them, and aim for the Whole-grain snack choices there, or possible other options like Cashews, Raw Carrots, and other eays Carb choices, to go with the added Protein options)
- at 145pds you simply need more muscle to burn all the excess off
- not a fan of yoghurt...it's not a protrein source and ir contains a fair bit of sugar and doesn't really fill you up either...i'd rather a solid protein source here (meat, eggs, fish etc)
- no fruit after 1st 2 meals...
- workout isbn't grerat, too imbalanced...you don't train any back or legs which will get you the biggest in the end
training - search the waterbury method
food - read "read before posting..." in this section
- not a fan of yoghurt...it's not a protrein source and ir contains a fair bit of sugar and doesn't really fill you up either...i'd rather a solid protein source here (meat, eggs, fish etc)
- no fruit after 1st 2 meals...
- workout isbn't grerat, too imbalanced...you don't train any back or legs which will get you the biggest in the end
training - search the waterbury method
food - read "read before posting..." in this section
no arm trsining doesnlt build abs mate...arm training doesn;t build arms is whast i was saying, heavy wts (squats, deadlifts etc) do and it's the same for abs...more wt equals moer muscle so 100kg deadlifts will build more muscle EVRYWHERE then 20kg curls
re read forst response and do what that says, not what you want to do
re read forst response and do what that says, not what you want to do