Kickass Muscle Building Workout for Summer?

[jakesyl]

Hello,

So I'm now 16 and I haven't really been active on this forum since ~2012. I've been busy coding and with school. So this year I quit wrestling and kinda got out of shape. I still have pretty kickass abs and my arms look good, but I just don't feel in shape. My cardio's terrible and I eat ****, I also don't sleep very much. So I want a good muscle building workout so I can be in great running/wrestling shape and just feel more awake. I'm not a very good runner, and I would like to change that.

First of all, if I am getting up in the morning and running I would like some kind of stimulant (hopefully legal) to rotate with coffee. Maybe more than a few. I would also like to know when to use creatine/preworkout/protien/vitamins. I used to be on Animal Pak but stopped after about a month, I did like them while I was on them. So what I would like is a workout program that is 1-2 hours a day and a way to stay awake to workout. Thanks for all the help, and I'm glad to be back.

[jakesyl]

Any opinions on diet?

[Dan3317]

http://forum.bodybuilding.com/showth...hp?t=159678631, this is a great routine to get you started.

Forget about supplements, 95% of them are a waste of money. Calories are what you need, much more important than any other substance. Eat man, you don't need a specialized diet at your age, just eat whole foods, and eat a lot of them.

[jakesyl]

http://forum.bodybuilding.com/showth...hp?t=159678631, this is a great routine to get you started.

Forget about supplements, 95% of them are a waste of money. Calories are what you need, much more important than any other substance. Eat man, you don't need a specialized diet at your age, just eat whole foods, and eat a lot of them.

Any tips on not passing out when i need to be up? Also anything with a bit more cardio. I feel now that I'm being bottle necked by my cardio. Additionally wondering.... diet wise what I should be eating high carbs or whatever.

[Dan3317]

Any tips on not passing out when i need to be up? Also anything with a bit more cardio. I feel now that I'm being bottle necked by my cardio. Additionally wondering.... diet wise what I should be eating high carbs or whatever.

Well man, try getting to bed earlier, how many hours a night are you sleeping? I'd keep the cardio sessions light and just 2, 3 times max per week, your cardiovascular strength will increase from that. Plus lifting weights will help too. High carbs are good, definitely get a lot of carbs in your diet and protein from whole foods

[jakesyl]

Well man, try getting to bed earlier, how many hours a night are you sleeping? I'd keep the cardio sessions light and just 2, 3 times max per week, your cardiovascular strength will increase from that. Plus lifting weights will help too. High carbs are good, definitely get a lot of carbs in your diet and protein from whole foods

3 or 4 on average. I'll definitely try to keep the carbs and proteins up. So why so little cardio?