So, I'm trying to get a bit more into shape. Currently, I'm 18, 5'11, and 157 lbs. I'm following the regimen I've posted below, which was honestly the only thing I could come up with. It's basically made on what small bits of advice I've gotten from people I know, as well as trying things out for myself. The end goal is to lose some fat and put on some muscle.
Lifting, 3 days a week, Monday, Wednesday, Friday:
Biceps, curls on a machine, 70 lbs, 3 sets of 10
Triceps, extension on a machine, 50 lbs, 3 sets of 10
Shoulders, vertical lift, 70 lbs, 3 sets of 10
Chest, horizontal press, 80 lbs, 3 sets of 10
Back, lat pulldown, 50 lbs, 3 sets of 10
Abs, Crunch machine, 110 lbs, 3 sets of 25
Calves (?), leg extensions, 70 lbs, 3 sets of 10
Cardio, 7 days a week
Cross-training machine (all that's available), 27 minutes, ~425 calories, comes to about 4 miles, although I don't know how reliable that is.
The diet I'm maintaining is really all I can manage at college, living in the dorms. My lunch usually consists of some sort of deli sandwich, (a lunchmeat, tomatos, lettuce, jalepenos, and the occasional spot of BBQ sauce), as well as two glasses of water. Dinner is whatever's available, changing greatly from day to day.
Can anyone give me some advice on what to change? I'm pretty sure that this isn't a very good setup.
EDIT: I'd like to add that my choice of weight machines and cardio are very limited. We have a rather poor weight room, and I'm utilizing almost everything that we have.
Lifting, 3 days a week, Monday, Wednesday, Friday:
Biceps, curls on a machine, 70 lbs, 3 sets of 10
Triceps, extension on a machine, 50 lbs, 3 sets of 10
Shoulders, vertical lift, 70 lbs, 3 sets of 10
Chest, horizontal press, 80 lbs, 3 sets of 10
Back, lat pulldown, 50 lbs, 3 sets of 10
Abs, Crunch machine, 110 lbs, 3 sets of 25
Calves (?), leg extensions, 70 lbs, 3 sets of 10
Cardio, 7 days a week
Cross-training machine (all that's available), 27 minutes, ~425 calories, comes to about 4 miles, although I don't know how reliable that is.
The diet I'm maintaining is really all I can manage at college, living in the dorms. My lunch usually consists of some sort of deli sandwich, (a lunchmeat, tomatos, lettuce, jalepenos, and the occasional spot of BBQ sauce), as well as two glasses of water. Dinner is whatever's available, changing greatly from day to day.
Can anyone give me some advice on what to change? I'm pretty sure that this isn't a very good setup.
EDIT: I'd like to add that my choice of weight machines and cardio are very limited. We have a rather poor weight room, and I'm utilizing almost everything that we have.
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