Need help with new routine

M

mourgolikos

0
Hello everyone,

I am seeking help making my own workout routine. I would like to put some muscle on. I have been trainning in a gym for the past five years but the results are not the ones I wanted. I stopped going to the gym for the whole summer and now I want to start a new home bodyweight workout routine. I don't have any equipment at all apart from push-up stands.
My weight is 136 pounds and my height 5.80 feet.
I need help making my own routine and tips concerning nutrition.
I have gone through many books and forums but I couldn't find a complete guide anywhere only tips and lists of bodyweight exercises(like one leg squads, hindu push-ups, handstand push-ups, planks etc).
I am willing to work out 3-4 days a week and the only supplements I would take are protein containing ones (no creatine!)
Which muscle groups should I work together? Which exercises shoul I do? How many sets/reps? How long should my breaks between sets/exercises last? How long before/after my workout should I eat my pre/post workout meal?
 
:) I only do home based body weight workouts. Because it's body weight I try to do routines that always incorporate the whole body (although they may also have a focus based on the day). This is one that I did the other day:

Do you own a fitness ball?
 
I forgot to say, when doing home based workouts I always try to move from one exercise to the next as quickly as possible, and take minimal rest in between exercises.

As far as diet a recent approach I have been taking is adding vegetables to every meal. It keeps me full and energetic throughout the day. I do things like two eggs with a side of fresh spinach for breakfast.
 
There is a lot you can do without one, but there are a ton of fun and effective exercises that use a fitness ball so it may be a good investment for you. :)
 
Hey and welcome to the forum!

I post these links a lot, but that is only because I find that they are the most helpful for those in your situation. If you spend the time to read through them, it will likely make a lot of aspects of training and nutrition make a lot more sense!

http://training.fitness.com/weight-training/weight-training-101-a-18766.html

http://training.fitness.com/young-athlete-development/young-athlete-development-program-50627.html

For the nutrition aspect of things, this might be a good link for you to read:

Nutrition 101 – www.body-improvements.com

I know it's a lot of reading... definitely come back and ask questions. One of the best things that you could do is to start a journal in the journal section... that way we can tweak your plan as you go!
 
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