I would like some help.

[evilbuddie]

I may be hard on myself sometimes or even too easy. But I am here to hear the feedback I need, and what we can do about it.

[Boss Man]

What sort of rpogression are you after? What are your physical aims?

[evilbuddie]

What sort of rpogression are you after? What are your physical aims?

Where ever I'm uneven, I want to make even. I have a couple 20 pound dumbbells as a start, so whatever help they can do for me. I just can't figure out a good workout routine for a week. I kinda care about diet but as well not sure where to start.

[Boss Man]

The main issue with having just the one pair of dumbells is, they could be too heavy for certain muscles I.E. shoulders and then you wouldn't be able to use them except on big muscles, but that might cause a bit of a problem in the upper body, as you wouldn't be able to train your arms with them either.

When you got strong enough to be able to get some use of them on small muscles, you'd be maxing those muscles out for size, but the bigger muscles would be less strong than they could be, so you would get a bigger percentage strength gain in the small muscles relative to the big ones, which again might cause a slight issue with uniformity of upper body size and maybe cause one or two unwanted problems.

So those wouldn't be much good to use really.

However you could do bodyweighted stuff instead.

So this sort of thing might work for you.

Squats, 2 sets 10 reps

Lunges, 2 sets 10 reps

Good mornings, 2 sets 10 reps

Vertial flyes, 2 sets 10 reps

Bent over Rows, 2 sets 10 reps

Shrugs, 2 sets 10 reps

Planks 45-60 seconds.

You would do this 3x a week, every other day.

As for the diet, what foods do you eat and what times do you eat?

[evilbuddie]

The main issue with having just the one pair of dumbells is, they could be too heavy for certain muscles I.E. shoulders and then you wouldn't be able to use them except on big muscles, but that might cause a bit of a problem in the upper body, as you wouldn't be able to train your arms with them either.

When you got strong enough to be able to get some use of them on small muscles, you'd be maxing those muscles out for size, but the bigger muscles would be less strong than they could be, so you would get a bigger percentage strength gain in the small muscles relative to the big ones, which again might cause a slight issue with uniformity of upper body size and maybe cause one or two unwanted problems.

So those wouldn't be much good to use really.

However you could do bodyweighted stuff instead.

So this sort of thing might work for you.

Squats, 2 sets 10 reps

Lunges, 2 sets 10 reps

Good mornings, 2 sets 10 reps

Vertial flyes, 2 sets 10 reps

Bent over Rows, 2 sets 10 reps

Shrugs, 2 sets 10 reps

Planks 45-60 seconds.

You would do this 3x a week, every other day.

As for the diet, what foods do you eat and what times do you eat?

As of right now I try to get a max range of exercise throughout the body, and work up a hell of a sweat, go down into kitchen and just raid the fridge pretty much around 4pm-8pm. But for breakfast, I usually have nothing and for lunch I may have a couple wraps which is 12am - 2pm.

[Boss Man]

Breakfast needs attention for definite. It's the most important meal of the day.

There's plenty of quick options you can use for a breakfast or to make a breakfast, like cereal, scrambled eggs, baked beans, bread, toast, celery sticks, carrot sticks, olives, yoghurt, nuts, peanuts, low fat cheese, tomatos, cucumber and other fruits, packet turkey, ham, chicken and beef, milk, orange juice, microwave soup and rice dishes, maybe baked beans unless you eat canned.

You might not have access to all of these, owing to what's bought, but there's enough options there to be able to do something.

All of these cold options can be used to make snacks, so if you add Breakfast in there and then a meal between breakfast and lunch and between lunch and dinner, you'll be a lot better off.

[evilbuddie]

Breakfast needs attention for definite. It's the most important meal of the day.

There's plenty of quick options you can use for a breakfast or to make a breakfast, like cereal, scrambled eggs, baked beans, bread, toast, celery sticks, carrot sticks, olives, yoghurt, nuts, peanuts, low fat cheese, tomatos, cucumber and other fruits, packet turkey, ham, chicken and beef, milk, orange juice, microwave soup and rice dishes, maybe baked beans unless you eat canned.

You might not have access to all of these, owing to what's bought, but there's enough options there to be able to do something.

All of these cold options can be used to make snacks, so if you add Breakfast in there and then a meal between breakfast and lunch and between lunch and dinner, you'll be a lot better off.

So just eat a lot more?

[Boss Man]

Yes, because you need the added fuel to workout and carbs to feed the brain and help control bloodsugar and fatigue and the extra nutrient in the foods would be good for improvement of internal health, as any wellness pursuit should be entered into with regards to the body in general not just for cosmetic purposes, as I'm sure you'll appreciate.

Plus the added protein and carbs would benefit muscle development.

The extra nutrients, of which many indirectly and directly affect bone condition would be useful, as you will be putting the bones under some stress, anytime you exercise with just your own bodyweight.

There's no need to hog out though, Id go for about aniother 500-600 a day for now and see how that works out and then add more at a later stage if required.