Hello!
I'm fifteen years old, 184/185cm tall and weigh 64kg...
I am highly interested in overall 'leanness' and have some questions.
But first, I'll describe my weekly routine.
Everyday (except Sunday which is my rest day) I wake up at 6.25am to go
running- Monday, Wednesday, Friday and Saturday I do 30 minutes over an
approximate distance of 3km (not really sure as I have never measured the
oval laps), whereas I do some HIIT on Tuesday and Thursday with 5-10 minutes of rope skipping.
I eat at 8.am, 10.45am, 1.00pm, 3.20pm, 5.30pm and 7.45pm. I am relatively
conscious of my diet; I never eat sweets/junk food of any kind, of course don't smoke or drink. My breakfast consists of either porridge w/ banana, 4-5 eggs with 2 wholegrain slices of toast and cereal with yoghurt. My snack in school (2nd meal) is a piece of any fruit with a nut bar. 3rd meal is a sandwich-wholegrain bread or normal-, consisting of ham, sour cream or cottage cheese, some cheese, tomato and lettuce. Same goes for 3.20pm meal. At 5.30pm, or lunch, I eat anything that is server on the table; my mother is a great cook and cooks relatively healthy meals. With those I eat salads when server. For my last meal I might eat some fish or lunch leftovers, maybe some fruit depending on the day, or peanut butter/cottage cheese. Throughout the day I consume more than 2 litres of water a day.
Additionally, I do 2 weight training session when I come from school (3.50pm) and one before the last meal. From start to finish, it goes like this: bicycle motion for a minute, 10x10kg lifts each arm, repeated 3 times, 20 perfect-form pushups, 25 weighed(10kg) squats, 10 side raises (shoulders) each arm 5kg, 40 crunches, 20 of those I turn on the side (for obliques), leg scissors for a minute or so, again 10x10kg lifts each arm, 10 side raises as before, 20 leg lifts, 15 10kg overhead raises while lying on the floor, 15 20kg bench presses, 2 minutes static hold, 10 pushups, 10 leg lifts, 10x10kg lifts each arm, bicycle motion again for a minute and 20 V-ups, and finishing off with 20 weighed calf raises (10kg).
Now when you have an idea of my routine, I have a few questions on my mind.
A side of me wants to continue losing fat as I love the look of my abs (my whole body is rather muscular + a very visible 6-pack with obliques), but a side of me want to gain lean weight (my goal would be 70kg). Any advice?
According to my diet, I know I haven't gone into detail, but do you have any recommendations?
I've been reading on other forums and threads that my cardio should be of 45-60 minutes for effective results. Well, I seem to run out of energy at about 25-30 as I run before breakfast. My leg muscles are also fatigued. Therefore, should I gain more muscle on my legs and is my time normal?
Over the week, I have a maximum of 3 dairy serving (i.e. milk, yoghurt, cheese), well I stopped drinking milk since I began with my transformation-weights 6 months ago, running 3 months and whole body workouts 1.5 months ago. I know I need calcium as I still am growing, but how will I be affected by drinking a cup (250mL) of milk a day?
That all folks!
Thank you.
I'm fifteen years old, 184/185cm tall and weigh 64kg...
I am highly interested in overall 'leanness' and have some questions.
But first, I'll describe my weekly routine.
Everyday (except Sunday which is my rest day) I wake up at 6.25am to go
running- Monday, Wednesday, Friday and Saturday I do 30 minutes over an
approximate distance of 3km (not really sure as I have never measured the
oval laps), whereas I do some HIIT on Tuesday and Thursday with 5-10 minutes of rope skipping.
I eat at 8.am, 10.45am, 1.00pm, 3.20pm, 5.30pm and 7.45pm. I am relatively
conscious of my diet; I never eat sweets/junk food of any kind, of course don't smoke or drink. My breakfast consists of either porridge w/ banana, 4-5 eggs with 2 wholegrain slices of toast and cereal with yoghurt. My snack in school (2nd meal) is a piece of any fruit with a nut bar. 3rd meal is a sandwich-wholegrain bread or normal-, consisting of ham, sour cream or cottage cheese, some cheese, tomato and lettuce. Same goes for 3.20pm meal. At 5.30pm, or lunch, I eat anything that is server on the table; my mother is a great cook and cooks relatively healthy meals. With those I eat salads when server. For my last meal I might eat some fish or lunch leftovers, maybe some fruit depending on the day, or peanut butter/cottage cheese. Throughout the day I consume more than 2 litres of water a day.
Additionally, I do 2 weight training session when I come from school (3.50pm) and one before the last meal. From start to finish, it goes like this: bicycle motion for a minute, 10x10kg lifts each arm, repeated 3 times, 20 perfect-form pushups, 25 weighed(10kg) squats, 10 side raises (shoulders) each arm 5kg, 40 crunches, 20 of those I turn on the side (for obliques), leg scissors for a minute or so, again 10x10kg lifts each arm, 10 side raises as before, 20 leg lifts, 15 10kg overhead raises while lying on the floor, 15 20kg bench presses, 2 minutes static hold, 10 pushups, 10 leg lifts, 10x10kg lifts each arm, bicycle motion again for a minute and 20 V-ups, and finishing off with 20 weighed calf raises (10kg).
Now when you have an idea of my routine, I have a few questions on my mind.
A side of me wants to continue losing fat as I love the look of my abs (my whole body is rather muscular + a very visible 6-pack with obliques), but a side of me want to gain lean weight (my goal would be 70kg). Any advice?
According to my diet, I know I haven't gone into detail, but do you have any recommendations?
I've been reading on other forums and threads that my cardio should be of 45-60 minutes for effective results. Well, I seem to run out of energy at about 25-30 as I run before breakfast. My leg muscles are also fatigued. Therefore, should I gain more muscle on my legs and is my time normal?
Over the week, I have a maximum of 3 dairy serving (i.e. milk, yoghurt, cheese), well I stopped drinking milk since I began with my transformation-weights 6 months ago, running 3 months and whole body workouts 1.5 months ago. I know I need calcium as I still am growing, but how will I be affected by drinking a cup (250mL) of milk a day?
That all folks!
Thank you.
