Need help formulating a routine

I'm 5'8 and weight about 144 pounds, I'm 19 ; my waist size is about 30 to 31
I checked my bodyfat % on the internet and various websites say I'm anywhere from 12% to 14%

I eat a decent kinda ok diet...

- normally fruit loops in the morning

- a small snack (i.e bananas, apples, sometimes doritos but not often) or a peanut butter and jelly sandwich in the afternoon... although 1/2 the time I have to skip on it cause I'm busy with school

- usually a home cooked meal made by mom or dad for dinner
but lately they've been bring home alot more fast food and since I'm in college right now I've been taking in more fast food than I would like... but I try to stay away from it

-I try to not drink soft drinks and limit myself to one a day if that

I'm decently active... I'm in decent ok shape now
If it helps any I can easily do 50-60 push up maybe more
and I can do about 100-110 sit ups maybe more

could some point me in the right direction, for a whole bodywork out plus cardio

I want to be lean and muscular... and also get my bodyfat % down to maybe like 7 to 8 %...


also if it wouldn't be to much to ask... half my problem is I need a timed goal something to stay focused on ; so how long would you think it would take to reach this goal so I can stay focused for once... or atleast till I start to notice some definant results

also I can't afford a gym membership so these need to be at home work outs

thank you
 
Ok here goes it.

First off you must be willing to make sacrifices. That means kissing your beloved fast food, soda everyday, etc goodbye, and committing to go workout no matter how unmotovated you are. If you can't then stop reading, there's no point in continuing on.

Plan on working out 3-5 times a week MAX. It's been proven that anything more only produces negligable results and can even foster injuries. Your body actually gets stronger during rest. When you work out you're just tearing whole muscle fibers down to the sarcomeres.

Dude get a freakin gym membership! It's only 20-30 bucks a month(there's the money that's not being spent on fast food)

Cardio:

Running, swimming, baskerball, tennis etc. Whatever you want to do to maintain a constant heart rate. Swimming is my vote because it burns the most calories and has the least chance of injury and wearing of joints. Do this about three times a week to start off.

Weights:

Now that you got that gym membership with the money not spent on fast food I have a plan. I take it you want to get ripped and somewhat bulky. The system is called pyramids. You have to find a max first for this exercise. Start off with a weight that you can do 10 very easy reps with to warm up. I bench upwards of 400 and still start every session with 135. Next add a few pounds and do 8 reps, then add more weight and do 6 reps, then add more weight and do 4 reps, then add 90% of your max and do two reps. Get a spotter especially for this set! Guess what! It's time to go back down the pyramid! That is the time proven method to get big and ripped.

You'll see a hundred different machines in the gym but forget about 90% of them, you don't need them! Stretch nice and good first and then here's what you need to do

Chest:
Bench press pyramid system I discussed
Pec Flys 1 set until failure Do this immediatly after last set of bench to get a good burn

Biceps:
Preacher Curl 1 set 12 reps
Hammer Curl 1 set 10 reps
Barbell Curl 1 set 10 reps
Preacher Curl again Use same weight you did 12 with, I promise you won't be able to do 12!

Triceps:

Rope Tricep Extensions 1 set 13-15 reps
One handed Reverse extensions 1 set each arm 8-10 reps
Tricep dip machine 1 set 15 reps
Tricep dip machine again 1 set till failure with same weight as 15 rep weights

Backs

Deadlift 3 sets of ten (get some instruction before attempting!) Most anyone at the gym can show you.

Legs

Squats 3 sets of ten

Abs

100 crunches to start with on a flat pad. Save the other elevations and declinations until your base is built up.

I saved this for last because well you do it after you're done. Eat protien like tuna or a baked skinless chicken breast. Forget about the shakes and suppliments. The food I mentioned is way cheaper and all you need.

the energy your muscles your body uses when you work out is called ATP. It's produced by synthesis of protiens. Proteins are made up of amino acids which use enzymes as catalysts for production.

With this workout you'll only need to do it once a week. That's all I do it and I'm a pretty nice sized "bruiser"

As far as results go. You'll see strength gains after about a month and visual differences in about 2-3. Just don't give up!

You can have 1 or 2 sodas a week that's it!!! You need a little release to keep from crashing on your diet. Speaking of meals you should be eating 4-5 small meals a day, of healthy food. There's a lot of plans out there for that so take your pick.

Last but not least when you get some experience under your belt I'll give you a killer calorie burning circuit workout to take the place of a cardio day. It's brutal so don't worry about it for now.
 
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