Hi.
I'm currently 5 11'', 164 pounds. I'm 17 years old, and i'm an athlete at my local high school.
Here's my dilemma: I need to lose more FAT. Approximately one year ago, I was 20 extra pounds, and 3 inches shorter. I lost the weight through exercise, and eating better.
Now, my doctor doesn't recommend I lose any more weight. I agree, but I want to put on muscle, and take off fat - my main problem.
Here's what I eat and drink, pretty much every day:
7:00 -
1 cup of Bran, with one cup of 1% milk.
1 banana
500ml water
9:30 -
Apple
2 string cheese sticks
500ml water
12:00 -
Whole grain sandwich with greens and grilled chicken
1 Banana
500ml water
2:10 -
Half a power bar
500ml water
3:00 -
Half a powerbar
500ml water
6:00 -
Can of tuna
Cup of grapes
500ml water
7:30 -
Some form of meat (always without skin)
Some form of carb
Salad with avocado/no dressing
500ml water
Now, that seems fine, and i'm never hungry. I'm never entirely full, but I'm not starving either.
Here's what i typically do to workout:
6:15-6:45 -
Quick walk up the hill around here (brisk pace, but not jogging)
2:20-3:00 -
First half of my daily weights workout. I just started a new 4 week plan, so I'll post my workouts at the end.
3:30-5:15 -
I run track at school, and I do sprinting and high jump. Most days its an 800yard warm up, 4x100m strides (50%), stretches, 5x40m drills, then either sprints of 100m-300m, pylometrics, or high jump practice.
5:30-6:30 -
Second half of my daily weights workout.
So thats my day. Here's my daily weights workout:
MONDAY:
Bench Press - 8-10 Reps x 5
Incline Press - 8-10 Reps x4
Incline Or Flat Fly - 8-10 Reps x4
Dips Or Decline Press - 8-12 Reps x3
Cablecrossover - 12 Reps x3
Incline Sit-ups - max Reps x4
Leg Raises - 15-20 Reps x3
Roman Chair Sit-ups - max Reps x4
TUESDAY:
Pull-ups/pulldown - 8-10 Reps x5
T-bar Row - 10 Reps x4
Front-pulldown - 8-10 Reps x4
Bent Rows - 8 Reps x3
Cable Row - 8-10 Reps x4
Deadlift - 10-12 Reps x4
Hyperextention - 15 Reps x3
Crunches - 50 Reps x4
Incline Sit-ups - 25 Reps x3
Twists - 100 per side Reps x1
WEDNESDAY:
Barbell Curl - 6-10 Reps x 5
Preacher Curl - 10 Reps x4
Dumbell Curl - 8-10 Reps x4
Chin-ups - max Reps x3
Close-grip Press - 10 Reps x4
Dips - max Reps x4
Pushdowns - 10 Reps x4
Bench Dips - max Reps x4
Reverse Pushdowns/kickbacks - 10 Reps x4
Cable Crunch - 25 Reps x2
Twists - 100 per side Reps x1
THURSDAY:
Barbell Press - 10 Reps x3
Lateral Raise - 10-12 Reps x5
Bent-raises - Reps x1
Upright Row - 10 Reps x3
One Arm Side Cable Raise - 15 per side Reps x3
Squats - 10 Reps x5
Leg-extention - 10-12 Reps x4
Leg Press - 10 Reps x3
Hack-squats - 10 Reps x3
Leg-curls - 10-12 Reps x3
FRIDAY:
Bench Press - 10 Reps x4
Dips - 10-12 Reps x5
Front Pulldown - 10 Reps x4
Cable Row - 10 Reps x4
Dumbell Press - Reps x4
Lateral Raise - 8-10 Reps x5
Barbell Curl - 10 Reps x3
Pushdowns - 10 Reps x4
Squats - 10 Reps x4
Leg-extention - 10-12 Reps x4
Incline Sit-up - 50 Reps x3
Leg Raises - 15 Reps x4
If anyone has any suggestions, i'd love to hear them.
I want to lose maybe 12 pounds of fat, and put on 12 lbs of muscle (over time).
Thanks everyone.
Charles
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