I'm scrawny, 16, and I need a plan

S

secretasianman

0
All right, here's the deal. I just started taking creatine, and I've been all
over the place in inconsistent doses. I've been messing around with weights,
but I really have absolutely no clue what I'm doing.

I'm pretty thin; I have little to no muscle or fat. I weigh about 126
pounds. Currently, I have two free hand weights that are fifteen pounds
a piece. If anybody here is generous enough, I need a workout routine
and a diet to follow.
A few things to keep in mind;
  • Only place I can do cardio is in my pool
  • Im getting a bench and barbell soon
  • I usually work either from early morning until about 5 or from 3 in the afternoon until 9
  • I use creatine and whey protein
  • I'm working out to get bulk, since my only goal is to cease being scrawny
  • Everything must be done at home with the weights that I have, don't have access to a gym unfortunately

I need help! Thank you for your time
 
Well, you could do intense intervals in the pool for your cardio. With a bench and barbell, you can pretty much cover yourself. I would look into getting a chin up/pull up bar.

How many days a week are you going to be lifting?
 
The massive amount of cars on every street within a mile of my house and the fact that I don't have transportation to a park or anything. I wish I could run, but I'm not sure if it's safe. Anyway, I plan on lifting every other day, which ends up being four days a week (maybe five if i have the time). I really want to focus on my upper body too, since that's where my thin build is most apparent. Basically, I just want to know what exercises to do when, and what to eat.

Also, one more question; should i aim for being sore the next day after i work out? I remember once I worked out and I was sore for three days after, and last night when I worked out with my fifteen lb weights, I don't even feel anything today.
 
Being sore doesn't exactly correlate with how good your workout is, so if you don't feel sore after a workout, that's okay. Usually, you can prevent being sore by stretching out after your workout.
 
secretasianman said:
Basically, I just want to know what exercises to do when, and what to eat.
Click to expand...

Ohhhh...so just everything? ;)
There are actually some good pre-made workouts. One that resurfaced to me was Defranco's Westside for Skinny Bastards. It's three days a week that has a pre-made set up but you are given a list of exercises and varying set/rep pattern so that it doesn't get stale.

You will have to modify it slightly, but give it a look


If that doesn't work, let me know.
 
secretasianman said:
The massive amount of cars on every street within a mile of my house and the fact that I don't have transportation to a park or anything. I wish I could run, but I'm not sure if it's safe. Anyway, I plan on lifting every other day, which ends up being four days a week (maybe five if i have the time). I really want to focus on my upper body too, since that's where my thin build is most apparent. Basically, I just want to know what exercises to do when, and what to eat.

Also, one more question; should i aim for being sore the next day after i work out? I remember once I worked out and I was sore for three days after, and last night when I worked out with my fifteen lb weights, I don't even feel anything today.
Click to expand...


run early in the morning, around 6am when the roads arent busy
 
what's a good diet for somebody who usually works 7 hours or so for 5 days a week with 1 lunch break?

by the way.. thx for that link, im gonna try the training prog
 
I think we have a bunch of nutrition threads here, check them out.

But for simplicity-boiled egg whites, cut up fruits and vegetables, protein shakes, beef jerky, cottage cheese...that's off the top of my head that's easy to pack and take.

Sorry, I'm a bit fuzzy from the verced last night having to get my stomach pumped from swallowing a nail. :eek:
 
Ok, here's my 2 cents:

First thing you should take care of is your diet (and all of this information is drawn from threads on the Sports Nutrition board of this site). You should eat about 5-8 small meals in a day. A small meal would be maybe 2 pieces of fruit, a sandwich, a bowl of pasta, or some other similar amount of food. For maximum gains, your diet should consist exclusively of natural proteins (egg whites, fish, poultry, nuts, legumes, dairy), simple carbohydrates (fruits, vegetables), and complex carbohydrates (pasta, brown rice, whole wheat bread). If you're trying to bulk up, you should focus mostly on eating a lot of healthy protein ('healthy' meaning it's not fried, greasy, breaded, or obtained from any sort of fast food chain). Eat carbohydrates about 60-90 minutes before you work out, and eat proteins about 60-90 minutes after you work out.

Then: the workout strategy you should use. I'm not currently big on lifting weights, so I'm not the most qualified person to tell you which exercises to do on which days, how many sets or reps you should do on those exercises, or what order to do them in. I can, however, tell you that, if you were going to lift say 3 days a week--and at a beginner's level, I strongly recommend not lifting more than 3 days a week--you should break the three workouts into legs, arms and core muscles. On leg days, you do stuff like squats, deadlifts, leg curls, and anything else pertaining to your legs. On arm days, you do stuff like bench presses, arm curls, and exercises pertaining to your triceps, lats, forearms and deltoids (shoulders). On the core muscle days, you focus on your abs, doing a routine something like leg lifts (you could hang on a pullup bar to do these), an exercise to work your obliques, and then some generic crunches. You could even do several exercises to work each of the three groups.

If swimming is the only cardio you can do, I'd recommend not doing it on the day after your arm workout. You'd probably be overworking your upper body (but this is just conjecture, I'm not sure if I'm right about that),

Oh, and you should stop taking the creatine. At least until you get a better handle on the structure and content of your workout.
 
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