need help setting up a routine

jackdsw · Post by **jackdsw** » Sun Dec 28, 2008 7:18 pm

After putting it off for ages I decided it's time for me to finally get fit and looking better. I've pretty much just turned 17 and I'm 182cm (about 6 foot) tall and I weigh 66kgs (145lbs). So I'm not really overweight exactly, just soft in the stomach and pudgy chest kinda.. anyway here's some pics for reference:

http://img224.imageshack.us/.php?imag ... 424bp2.jpg
http://img183.imageshack.us/.php?imag ... 428sf3.jpg

sorry about the dodgy images, don't know if they'll help at all actually

so I don't really have flat pecs or abs or anything, it's sorta covered in a smallish layer of flab but I know I'm not obese lol.. Now I really just want to remove the fat and actually get some definition in the muscles.

problem is I can't actually afford the gym right now (should be able to in about 6 months) but I'm determined to not use that as an excuse to slack off and not work out. But I've never really worked out much in life at all, and I'm really worried about setting up a workout program that isn't going to help me achieve goals at all. It's not the actual 'form' I'm worried about, it's just I'm sort of confused about what would be best for me now. Like, cardio every day and weights or HIIT one day etc..

It sucks being poor as I've only got some dumbbells, a jump rope and medicine ball as possible workout equipment

. But I was hoping with the help of some of the experienced members here I could come up with a weekly workout program that could start getting me back into shape. I'm just worried that if I attempt to design a routine myself it won't actually be helping me much at all...

Diet: Surprisingly diet is already pretty good, it was similar to the sort of advice I'm reading in the Diet & Nutrition section so I've altered it a bit to become just that bit healthier, but for now I'm sure diet is actually pretty solid.

miller1089 · Post by **miller1089** » Mon Dec 29, 2008 3:30 pm

at 6' and 145 your not fat youre actually rather skinny just not "ripped" skinny like a basketball player. id start off with lots of push ups, 3-5 sets of varying widths every set, and later you can put your feet up on a chair on something to increase the weight on your hands, also dips if you can find a place somewhere in your home( i did them in the kitchen for years between two counter tops). abs you can do leg raises and a variety of cruches but any extreme defintion you might want is only going to come through a disciplined diet of relatively low carbs.

swanso5 · Post by **swanso5** » Mon Dec 29, 2008 5:48 pm

1 - your posture is rterrible (note the leanback in the second picture) so you need plenty of back, glute and hamstring work for them...hey here's an idea, have someone teach you how to deadlift...and properly
- as stated your not fat, you just don;t have any muscle
- do you have any equipment to use at all? a play ground maybe with bards, fences?
- you're right, you making a program won;t help which is a great thing...so many youguns come on here making up programs when they don;t know anything...good boy
- haven't got to diet section yet but you haven;t posted what you're eating then do so for a look

jackdsw · Post by **jackdsw** » Mon Dec 29, 2008 10:37 pm

thanks for advice so far.. the pictures are bad so i may look a little less flubbery than I actually am but yes I do know I'm not nearly overweight

yeah I've possibly got some overhead bars in garage I might be able to use for, but other than that only the equipment I stated unfortunately...

diet:
I don't really have a strict time-based diet (like, eat at 8:00am then 11:00 etc) because it's holidays now and I wake up at different times each day really, should be more scheduled when I get back to school though. I usually just have these meals with 2-3 hours between them

1 - 1 fruit (usally one of watermelon/banana/nectarine), 2 poached eggs 1 piece of toast
2 - chicken and mixed vegetables
3 - 2x small tuna tins (95g each tin)
4 - meat and salad/vegetables (really depends on what's on offer for dinner)
5 - egg wrap (1 egg, 1 tortilla, with vegies)
6 - bowl of nuts walnuts/cashews/almonds etc..

usually only drink water or soy/skim milk. So that's current diet really, sometimes it changes a bit.. Any more advice on fixing up the diet and help designing a workout program would be much appreciated

Boss Man · Post by **Boss Man** » Tue Dec 30, 2008 9:43 am

jackdsw wrote: 1 - 1 fruit (usally one of watermelon/banana/nectarine), 2 poached eggs 1 piece of toast

(I'd go for the Nectarine, it's the least high Glycemic, and give it 10-15 minutes to digest so it doesn't get impeded by other foods. I'd also add something like a Plain or Nut Yoghurt, to boost the Carbs back up, and add more Protein.)

2 - chicken and mixed vegetables

)Seems fine)

3 - 2x small tuna tins (95g each tin)

(No, only go for one, and don't eat it every day due to the Mercury content, limit to 1 can every 2-3 days. You need more Carbs here too.)

4 - meat and salad/vegetables (really depends on what's on offer for dinner)

(Seems fine)

5 - egg wrap (1 egg, 1 tortilla, with vegies)

(Not bad)

6 - bowl of nuts walnuts/cashews/almonds etc..

(I would go for the Cashews as they contain Carbs, and add a bit more Protein in there. A lot of Nuts will also give you a lot of Fats, but also a lot of Calories, so go easy on the Nuts.)

jackdsw · Post by **jackdsw** » Tue Dec 30, 2008 11:41 pm

if I need more carbs with meal 3, could I just add 2 slices of bread to make a tuna sandwich? And if I can only eat the tuna every 2-3 days, what is a good substitute? How does ham fair with workouts, because I like ham and have got plenty of it.. just wondering if it's too fatty or something

but yeah really need help with an actual program please, I've been looking around but still am not confident I should actually design it myself..

miller1089 · Post by **miller1089** » Tue Dec 30, 2008 11:47 pm

swanso5 wrote:1 - your posture is rterrible (note the leanback in the second picture) so you need plenty of back, glute and hamstring work for them...hey here's an idea, have someone teach you how to deadlift...and properly

i dont think he has bad posture just an under muscled and flat-as apposed to barrel- chest making his S1 curve of his spine look to big.

jackdsw · Post by **jackdsw** » Fri Jan 02, 2009 6:20 pm

should I be doing any cardio at all?

miller1089 · Post by **miller1089** » Sat Jan 03, 2009 12:05 pm

yeah about 30 minutes 3-4 times a week

swanso5 · Post by **swanso5** » Sat Jan 03, 2009 9:48 pm

you might be able to get away with limited cardio for ther moment at your size...you don't lose any wt so unless you need it for sports i probably would do bw circuits or something else with you

posture is terrible...look how far back his back sways back behind him, the stress on his lower back is ridiculous...his waist band for his opants titls straight down to the floor almost

do what you need to do not what you want to do

Heelus · Post by **Heelus** » Sun Jan 04, 2009 6:51 am

swanso5 wrote:you might be able to get away with limited cardio for ther moment at your size...you don't lose any wt so unless you need it for sports i probably would do bw circuits or something else with you

posture is terrible...look how far back his back sways back behind him, the stress on his lower back is ridiculous...his waist band for his opants titls straight down to the floor almost

do what you need to do not what you want to do

how can you see all this lol

I need to take pictures ...

swanso5 · Post by **swanso5** » Sun Jan 04, 2009 7:01 am

i research like a demon that's how

miller1089 · Post by **miller1089** » Sun Jan 04, 2009 12:46 pm

good posture 101:
chin up
chest out
shoulders back
and when youre out walkin 'round get a good strut goin itll reinforce the posture

swanso5 · Post by **swanso5** » Sun Jan 04, 2009 7:10 pm

that is correct but if your muscles can't hold you in place....

miller1089 · Post by **miller1089** » Sun Jan 04, 2009 7:41 pm

unless he just came out of a 4 year coma, he should be able to do it.