Can you help me with a workout routine?

hi, I have been lifting for maybe a month now but I don't really have a workout that I can do at home. I do attend baseball weightlifting afterschool 2 times a week but i don't have some of the equiptment to do the exercises at home and 2 times a week isn't enough. I have a complete free weight machine in my basement that I can use pretty much anytime with a curl bar that i got for christmas. I am also curious on my diet and how i should go about with it. I am 14 years old, 5'8, and 155 lbs and I would like to lose 5-10 lbs of fat. What supplements do you reccomend to take also.
thank you,
GTdude

Are you looking to replace the fat with muscle, or are you trimming down?

a complete free weight machine

Could you clarify this a little? Generally speaking around here, there are free weights and then there are machines- Do you have a bench, barbell, dumbbells, or one of those home gym machines with cables and pulleys attatched to the weights?
When it comes to diet, you need to eat five or six meals a day, making sure you get enough protein, good carbs and good fats per meal- Depending on whether you want to gain muscle or lose fat, your meals would be either larger or smaller.
When it comes to supplements, a good protein powder is a must have- A lot of people also swear by creatine, but others do fine without it. I'd reccomend changing your diet and getting the protein powder first, to see how your body progresses with just that- Then worry about trying the creatine. That way, you'd be able to see if your gains are coming from the creatine or not- A certain percentage of people don't respond to creatine, so it's a good way to make sure you're not wasting you money on something that might not be doing anything for you.
Once you get back to us about what type of equipment you have, we can help out with a routine- And for specifics regarding your diet plan, post about how you eat and ask for advice in the nutrition forum.

sorry about that. this is a picture of my machine. I am not sure what all the specific names are so i just got the picture. I also have dumbells and a curl bar.

[image]local://upfiles/2928/C2B062EBFA8F4BE08EAED21E523D8D57.jpg[/image]

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I swear by creatine, no one, not even my own mother can beleive my results have come so fast, i cannot either, i gained about 30 pounds PURE muscle on this stuff, i recommend it to anyone

I forgot to answer your question Gun Ryo. I want to replace it.

Wow- Nice setup.
You can do more exercises at home than most people- Here's a sample routine, working one muscle group each day which is a great way to make sure everything gets the proper amount of rest and attention.

Monday- Chest and Forearms
Flat bench press, incline bench press, decline bench press
Wrist curls, wrist extensions

Tuesday- Legs
Squats, stiff leg deadlifts, calf raises

Wednesday- Shoulders and Abs
Standing military press, side lateral raises, shrugs
Cable crunches, weighted reverse crunches, leg raises

Thursday- Back
Deadlifts, lat pulldowns, bent over rows

Friday- Arms
Standing barbell curls, alternating dumbbell curls, reverse curls
Close grip bench press, skullcrushers, tricep pressdowns

So some days have a couple of muscle groups- Anyway, do a nice warmup at the start of each muscle group, do three sets of each exercise, do about 8-10 reps per set for now since you're starting out- If you want to go heavier with lower reps later on, that's cool, but take a few months to get used to the proper form for each exercise with lighter weights first. Rest two to three minutes in between sets- It's a pretty basic routine, and there's a post with links about how to do all the exercises near the top of the training forum.

thank you i appreciate it. Beleive it or not i got that machine for free. My Dad's business partner was getting a new machine so he gave his old one to me. Pretty sweet deal i say.
-Kyle

thank you i appreciate it. Beleive it or not i got that machine for free. My Dad's business partner was getting a new machine so he gave his old one to me. Pretty sweet deal i say.

Why don't you go ahead and rub it in? J/K, free's the best deal out there, especially when it's quality stuff like that- I wouldn't mind one of those myself.