help me with my routine

T

titanium

0
i am a 16 yr old who is roughly 6ft 2inches, and weighs roughly 68kg.

Do you know were i can get a free routine, a good muscle building one becuase creating your own is always the worst way to screw up provided you dont know too much.
So far the only thing i have decided to do was jog 45min/day to get rid of body fat. i jog at roughly 80-85% of MHR. and i plan to do(as soon as i get used to it) skip of 2 sets of 2 minute skipping. All to get rid of body fat.

Also i`m scared that if i eat any carbs it will turn into fat if i dont exercise.(i`m influenced by the atkins diet)

When i get this routine i plan to work 2-3 times a week also i will have martial arts on something like 3days/week

Could i get some help with that muscle building routine? Also i eat a lot of chicken, ALOT, should i continue this and vary my diet? more pasta?, more bread(roughly 1.5slices/day)?
 
Why are you trying to lose body fat at 150lbs?? You can't be afraid of good carbs, you're 16 and your body will utilitize them given adequate exercise.

I second newf's suggestion, anything by Waterbury is top-notch. I don't think you should try to lose body fat though; at your height and your weight, you should be trying to bulk up, then cut down when you have more muscle. Don't be afraid to eat, you can't get big eating small.
 
i want to bulk up like a ballon but exactly what to eat aND in what quantity is puzzlign me, i`m the kind of person who will not listen to his parents about. say sex, i will onyl listen to someone with the qualifications to show me he knows what he`s talkign about. so i cant realy leave it to myself or what i hear about foods to decided wat to eat, if only i could get a bulking up diet.
 
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