i cant jog much..i have a skipping rope at home...a dumbell..weighs about 3 kg i think...i sometimes run on the spot....i do push ups....................and i have this bar in room where i can use it for chin ups
all of the excercise aboves...i juz do it till muscle aches then rest and repeat till the muscle aches then rest and repeat again
breakfast-5.15 am (woke up early for school)-usully a piece of bread and a cup of hot chocolate
recess-1025 ...rice + chicken and egg...usually
lunch -2.30 usually rice with meat or mee
dinner -6.30 rice and chicken or fish
supper - 10 pm...usually milk and cookies ..but seldom do it cuz i think im fat
sleep at 10.30~11 usually
i weigh 63 kg and have a height about 171 cm
would wanna get nice upper body or what u guys tonning isit?..i dunno hw 2 spell...sry
so what do u guys think?help?err...maybe i wanna get the nice body in about 3 months^^
maybe some of u whos kind enuff to help me make a timetable or whatever u call it...would really appreciate it! thanx^^
come help me please~
Moderators: Boss Man, cassiegose
search these in google:
bulgarian split squats
supine hip / thigh extention
push ups - how many can perfect reps with fee ton the floor can you do??
chin ups - haw many perfect reps can you do??
handstand push ups - these are very hard but have a crack...at least try and hold the top position and see how long you can hold it for
inverted / body rows - if yuo can adjust your pull up bar than these are also one of the best bodyweight type exercises you can do
Side Ab Brace
Prone Ab Brace
4 Point Stomach Vacuum
search these and get back to me
at 63kg you couldn't be fat...you just need to build some muscle and change your shape maybe which we can do
why up so early??
i'll comment on food after that question is answered
bulgarian split squats
supine hip / thigh extention
push ups - how many can perfect reps with fee ton the floor can you do??
chin ups - haw many perfect reps can you do??
handstand push ups - these are very hard but have a crack...at least try and hold the top position and see how long you can hold it for
inverted / body rows - if yuo can adjust your pull up bar than these are also one of the best bodyweight type exercises you can do
Side Ab Brace
Prone Ab Brace
4 Point Stomach Vacuum
search these and get back to me
at 63kg you couldn't be fat...you just need to build some muscle and change your shape maybe which we can do
why up so early??
i'll comment on food after that question is answered
oh yeah...forgot to tell you..i dunhav much equipments at home and the gym is way to far from home..i wake up so early cuz...school starts at 7
school 7 ~1.30 pm...so i reach home at ard 2.30 and get lunch.
so here it goes
bulgarion splits - no equipments(requires a barbel)
thigh extension -dunhav the machine
push ups-dont know whats fee ton but i can do about 15 times in
1 go..then 15 ~20 is like forcing
chin ups- haha dont laugh at me T.T...2 times in 1 go..its 1st time
doing it
handstand push ups - gosh nt even 1..and i dun really like it,gives me
a headache..a.ny other recomendations?
body rows - dont have the rings to do it
prone and side AB brace - cant find anything about it
4 point stomach vacuum- cant find anything abt 4 point but without the
4 point,YES!
isit this 1 :
http://www.youtube.com/watch?v=OoPThdb_X98
"i know its abit fustrating without the equipments.But,what to do?..so sorry"
school 7 ~1.30 pm...so i reach home at ard 2.30 and get lunch.
so here it goes
bulgarion splits - no equipments(requires a barbel)
thigh extension -dunhav the machine
push ups-dont know whats fee ton but i can do about 15 times in
1 go..then 15 ~20 is like forcing
chin ups- haha dont laugh at me T.T...2 times in 1 go..its 1st time
doing it
handstand push ups - gosh nt even 1..and i dun really like it,gives me
a headache..a.ny other recomendations?
body rows - dont have the rings to do it
prone and side AB brace - cant find anything about it
4 point stomach vacuum- cant find anything abt 4 point but without the
4 point,YES!
isit this 1 :
http://www.youtube.com/watch?v=OoPThdb_X98
"i know its abit fustrating without the equipments.But,what to do?..so sorry"
try this program than
http://www.t-nation.com/portal_includes ... eath2.html
food
- you want protein with every meal you have even if it is protein only
- aim for 5 - 6 meals a day with half being fruit and protein and the other half being protein, veg and salad
- eat every 2 - 3hrs
- all meals to be roughly the same size with a palm sized or portion of each every meal
as for your plan something like this would be better:
breakfast-5.15 am (woke up early for school)-make bigger such as banana and cerial
8ish - like a protein and fruit smoothie
recess-1025 ...rice + chicken and egg...add some fruit
on the way home have another smoothie or have rice and meat where you'll have to take it with you
mid arvo - rice with meat that you didn't have before
dinner -6.30 rice and chicken or fish
supper - 10 pm...something protein (solid source) and avacodo
sleep at 10.30~11 usually...probably get to bed earlier to if yuo're up at 5
http://www.t-nation.com/portal_includes ... eath2.html
food
- you want protein with every meal you have even if it is protein only
- aim for 5 - 6 meals a day with half being fruit and protein and the other half being protein, veg and salad
- eat every 2 - 3hrs
- all meals to be roughly the same size with a palm sized or portion of each every meal
as for your plan something like this would be better:
breakfast-5.15 am (woke up early for school)-make bigger such as banana and cerial
8ish - like a protein and fruit smoothie
recess-1025 ...rice + chicken and egg...add some fruit
on the way home have another smoothie or have rice and meat where you'll have to take it with you
mid arvo - rice with meat that you didn't have before
dinner -6.30 rice and chicken or fish
supper - 10 pm...something protein (solid source) and avacodo
sleep at 10.30~11 usually...probably get to bed earlier to if yuo're up at 5