17 and in need of help

Hamzr · Post by **Hamzr** » Mon Feb 26, 2007 5:52 am

Age: 17
height: 5 ft 9 in
weight: in the 195-210 range (haven't checked in some time)

I usually eat two peanut butter sandwiches with tea in the morning, and usually cereal for lunch. as for dinner, usually some home made meal that has rice and meat (beef or chicken)

I'm looking for some ways I can exercise and hopefully lose mass, and gain muscle.

the equipment I have is one of those 8-in-1 machines that has a seat operated bench press and such. I also have 20 lbs weights I can use to curl.

I'd say the biggest problems I have are diet and the time I have to spare for working out.

Mainly, what I'm looking for is a great routine I could do with minimal time (40 minutes at the most) and possible everyday, maybe switching with other parts of body to work out.

Thanks a lot

swanso5 · Post by **swanso5** » Mon Feb 26, 2007 4:34 pm

switch cerial and sandwhiche meals...include 2 middle meals (not snacks)...protein with EVERY MEAL, EVERY MEAL, EVERY MEAL (marge simpson trick)...i'm assuming it's one of those cable deals that you have which isn't the best...list the exercises it allows you to do

Hamzr · Post by **Hamzr** » Mon Feb 26, 2007 8:16 pm

well, there's the seat where you bench sitting down. under that there's a stick with cushions that's used for legs. on the other side, there's a seat with a "L' shaped device on each side and you put your arm on each one and pull them to the center and release. also, there are two levers where you hang yourself up and lift your lower body up as a sort of curling routine

swanso5 · Post by **swanso5** » Mon Feb 26, 2007 11:11 pm

do you have something to pull or chin ups on???

Hamzr · Post by **Hamzr** » Tue Feb 27, 2007 8:21 pm

nope :/

swanso5 · Post by **swanso5** » Wed Feb 28, 2007 1:19 am

how about a low cable pulley on your machine??

Hamzr · Post by **Hamzr** » Wed Feb 28, 2007 2:54 am

sorry can you explain what that is?

dan00 · Post by **dan00** » Wed Feb 28, 2007 4:10 am

maybe these

http://www.shapefit.com/traps-exercises ... -neck.html

http://www.shapefit.com/shoulder-exerci ... aises.html

swanso5 · Post by **swanso5** » Wed Feb 28, 2007 3:42 pm

a cable pulley on the bottom of the machine where you can do seated rows

Hamzr · Post by **Hamzr** » Wed Feb 28, 2007 7:22 pm

oh yeah, I have that

thanks for the links dan

swanso5 · Post by **swanso5** » Wed Feb 28, 2007 8:28 pm

maybe try something like this:

- bulgarian split squats alternated with hip / supine thigh extensions 3 x 8 - 12 / 20
- wide grip seated row / push ups (find a variation that allows 10 reps maxiumum per set, i know a heap if you need some) 3 x 8 - 12
- handstand push ups / lat pulldowns (i assume there's a high pulley too) 3 x F / 8 - 12
- low cable woodchops / prone ab brace 2 x 10 each side / Time (as long as you can)

something like could work for you

Hamzr · Post by **Hamzr** » Thu Mar 01, 2007 9:39 pm

do you think you can explain how to perform those and what the #x# at the end of each meant? also, should I do some cardio first like jumping jacks or a quick run?

swanso5 · Post by **swanso5** » Fri Mar 02, 2007 1:21 am

go to exrx.net and the exercise guide here for the exercises...yes to the jumping jacks for a warm up and not sure what the "...what the #x# at the end of each meant..." meant

Hamzr · Post by **Hamzr** » Fri Mar 02, 2007 8:29 pm

swanso5 wrote:go to exrx.net and the exercise guide here for the exercises...yes to the jumping jacks for a warm up and not sure what the "...what the #x# at the end of each meant..." meant

I was talking about these you had in your previous post

3 x 8 - 12 / 20

and I'll check out that site
thanks a lot

swanso5 · Post by **swanso5** » Sat Mar 03, 2007 3:43 am

3 x 8 - 12 / 20

8 - 12 reps per set for ther 1st exercise and 20 for the second exercise