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Guys help! - 4/26/2006 12:52:30 PM

underweight_boy

Posts: 2
Joined: 4/25/2006
Status: offline

Hi! I am in grade 8. I am 5'5 and 86 pounds. I am underweight! So I started out this body building routine. Day 1, I do workout routine 1. Day 2 I rest. Day 3, I do workout routine 2. Day 4 and 5, I rest. Repeat!

Workout routine 1:

Warm up

Chest : Heavy bench press (20 reps)
Heavy incline presses (15 reps)

Soulders: Heavy front shoulder (15 reps)

Lower back: Dead lifts (15 reps)

Biceps: Heavy barbell curls 15 reps)
Preacher curls (15 reps)

Hamstrings: Stiff legged dead lifts (15 reps)

Calves: Standing calf raises (20 reps)

Workout 2:

Warm up:

Triceps: Heavy close grip bench presses (20 reps)
Dips (15 reps)

Back: Chin ups (12 reps)
Heavy bent over barbell rows (15 reps)

Legs: Sqauts (20 reps)
Leg press (15 reps)

I need some good nutrition too! I am a different culture. I only have rice and some other stuff that my family eats with rice. I have roti, milk, cheese butter. Obviously water! Salt and sugar.

I wake up at 8 and go to sleep at 10. Next year is high school, so I will change my routine over the summer. My school lunch time is at 11:45pm. I need to know what should I eat after I brish my teeth and get my clothes on for breakfast. I need to know what to eat for lunch. I need to know what shoild I do right after school. I usually go take a bath and eat rice. I need to know what to eat for dinner. I sually eat rice agin. Considering, my culture, we eat rice for like everything.

Post #: 1

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RE: Guys help! - 4/26/2006 2:17:51 PM

cpl

Posts: 4780
Joined: 5/26/2003
From: New York City
Status: offline

Rice is good- Whole grain brown rice is the absolute best, though. If you're looking to put on muscle, you'll need to head over to the nutrition forum and check out the calorie calculators- Find out how many calories a day you need to gain muscle, and start putting together a diet. There are tons of posts about what sort of foods you should eat in the nutrition forum- In fact, I think someone just started a very helpful list that you should be able to find near the top of that forum too.
As far as your workout goes- You're trying to do way too much in a single day. Most of us here work every muscle group only once or twice a week, but we spread them out over the week more so that we're not spending more than an hour or so in the gym- And, generally speaking, you should only work one or two muscle groups per day.

(in reply to underweight_boy)

Post #: 2

RE: Guys help! - 4/26/2006 5:58:22 PM

HEARTS