No More F**king Around... Time to Get Serious About Working Out

I need to get serious about this now, and I have to stop going on and off with working out because I am not going to get anywhere, so I could use some help with working out...

I know since that I am only 16, I won't really see too much of an increase in muscle mass unless I really work my ass off, but whatever. I started working out a while ago, but haven't really done anything consistent in a while, but I would like to change that. I am 16, about 5'7" and weigh about 125.  I have a little fat on me, which I would like to get rid of, it is a little bit on my chest, but also my stomach a bit.  I think this will just go away though, if I begin eating healthy and start concentrating on cardio and lifting.  I am looking for some good dieting tips, and a good workout. First, lets go over the workout. Here is basically what I want:

Monday: Biceps and Back
1) DB Row
2) Pullups
3) DB Curls

Tuesday: Low Intensity Cardio
(Need help on this)

Wednesday: Triceps and Chest
1) Bench Press
2) Incline Press
3) Tricep Kickback
4) Skull Crusher

Thursday: High Intensity Cardio
(Need help on this)

Friday: Shoulders and Legs
(Need help on this...Squats? Military Press?)

I think I could use one more exercise for the Back + Bi's, and I need exercises for my Shoulders + Legs. The only problem with this is that I despise deadlifts, I really hate them with a burning passion. I don't know if it has to do with the fact that it is an extremely uncomfortable workout, or I just don't know how to properly execute it. I know they are a key factor if you want to increase strength, and I am willing to work on them, but I need some help from you guys lol.  Also, if I could get some feedback on some new exercises, that would be great.

Now, as far as Cardio goes, I have an elliptical machine, but I just don't know what exercises to do for low intensity and high intensity workouts, so I need some help on that too. 

Now onto dieting/healthy eating tips:

Overall, I believe I am pretty careful about what I eat and drink. I don't really drink anything but water, but I think I can do better in terms of what I eat. For breakfast, I usually have some eggs or cereal. I don't really have any healthy things to snack on though, like in between breakfast, lunch and dinner. Any ideas on what I can use to fill in the hunger between big meals? Since I am just a teenager, I really don't want to start dieting yet, because I want to have fun (which means alcohol) and I don't wanna be the kid who doesn't eat when his friends go to McDonalds, or the pizzeria, or go to get ice cream, etc.  So, basically, I would just like to have some healthy things around the house that I can snack on...  Thanks.

Also, I just have a few more questions...

• How can I make it so my right and left arm are equally strong, as of now my right (since I am right handed) is noticeably able to lift more and do more reps than my left....
• The only exercise equipment I own is a bench, dumbbells, elliptical machine, and a barbell. So, any exercises that I get from you guys can't really use any stuff I don't have lol.
• I also need help with cutting/bulking...  When should I bulk, and when should I cut?  Should I cut if I want to be tone, and bulk if I want to gain more muscle mass? 
• If I start a workout journal (I have a binder prepared), should there be any specific format for it, or should I just write down what I think is important?
• Need to know about supplements!?!?
• What should I do pre and post workout?

Any advice will help, thanks in advance guys.  I really am trying to get serious about this, and I need your help to make this happen. 

tactrunkmonkey


I need to get serious about this now, and I have to stop going on and off with working out because I am not going to get anywhere, so I could use some help with working out...

I know since that I am only 16, I won't really see too much of an increase in muscle mass unless I really work my ass off, but whatever. I started working out a while ago, but haven't really done anything consistent in a while, but I would like to change that. I am 16, about 5'7" and weigh about 125.  I have a little fat on me, which I would like to get rid of, it is a little bit on my chest, but also my stomach a bit.  I think this will just go away though, if I begin eating healthy and start concentrating on cardio and lifting.  I am looking for some good dieting tips, and a good workout. First, lets go over the workout. Here is basically what I want:

You can increase muscle mass regardless of age with consistency. Just know hypertrophy doesn't occur over night, it takes months and years to notice significant physique improvement.

Monday: Biceps and Back
1) DB Row
2) Pullups
3) DB Curls

This looks good, include deadlifts if you can.

Tuesday: Low Intensity Cardio
(Need help on this)

Walking on an incline for about 20-30 minutes is great to train your aerobic metabolism.

Wednesday: Triceps and Chest
1) Bench Press
2) Incline Press
3) Tricep Kickback
4) Skull Crusher

Replace the kickbacks with overhead triceps extensions. I would personally replace the skull crushers with weighted dips.

Thursday: High Intensity Cardio
(Need help on this)

High Intensity Intervals, Google it. 8 sets of 45 second slow jog, 15 second sprint. Do 8 intervals of this.

Friday: Shoulders and Legs
(Need help on this...Squats? Military Press?)

Squats
Stiff-leg deadlift
Overhead press
BO Lateral raise (optional)

I think I could use one more exercise for the Back + Bi's, and I need exercises for my Shoulders + Legs. The only problem with this is that I despise deadlifts, I really hate them with a burning passion. I don't know if it has to do with the fact that it is an extremely uncomfortable workout, or I just don't know how to properly execute it. I know they are a key factor if you want to increase strength, and I am willing to work on them, but I need some help from you guys lol.  Also, if I could get some feedback on some new exercises, that would be great.

You need to start light with deadlifts, you'll eventually feel a better contraction and learn to love them. Do light deadlifts and focus on form, increase your deadlift poundages weekly or every other week. Most importantly - teach your body good form first.

Overall, I believe I am pretty careful about what I eat and drink. I don't really drink anything but water, but I think I can do better in terms of what I eat. For breakfast, I usually have some eggs or cereal. I don't really have any healthy things to snack on though, like in between breakfast, lunch and dinner. Any ideas on what I can use to fill in the hunger between big meals? Since I am just a teenager, I really don't want to start dieting yet, because I want to have fun (which means alcohol) and I don't wanna be the kid who doesn't eat when his friends go to McDonalds, or the pizzeria, or go to get ice cream, etc.  So, basically, I would just like to have some healthy things around the house that I can snack on... 

Snack on things like protein bars and protein shakes. Pepperoni acts as a good appetite suppressant IMO.

Your breakfast seems alright, just make sure to include more calories. At your bodyweight you need to focus on increasing your calories more than anything, diet is how you get big muscles, not routine.

In order to look good, you'll have to be absolutely dedicated. Go out maybe one day per week for lunch at McDonalds to maintain a normal / happy life, but don't make a habit out of it. One meal per week at the most.

• How can I make it so my right and left arm are equally strong, as of now my right (since I am right handed) is noticeably able to lift more and do more reps than my left....

Dumbells, use the same weight and same reps with your arm work.

• The only exercise equipment I own is a bench, dumbbells, elliptical machine, and a barbell. So, any exercises that I get from you guys can't really use any stuff I don't have lol.

Find a way to do pullups. What you have is basically all you really need as a beginner.

• I also need help with cutting/bulking...  When should I bulk, and when should I cut?  Should I cut if I want to be tone, and bulk if I want to gain more muscle mass? 

Worry about bulk right now. Add about 50-100lbs, at 5'7" (I'm the same height) I was your exact weight when I was 16. I've bulked to over 200lbs and am currently at 185. You'll need a calorie surplus to grow, at your bodyweight don't even worry about cutting weight right now.

• If I start a workout journal (I have a binder prepared), should there be any specific format for it, or should I just write down what I think is important?

Log a journal on here, we can help you and track your progress better.

• Need to know about supplements!?!?

The only supplements you should be concerned with is creatine monohydrate, whey protein shakes, and a multi-vitamin. Nothing more is really necessary.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Thanks for the fast reply!  And about the McDonalds, that was just something I said, I tend to stay away from fast food anyway because it is disgusting, I probably have it like once every 1 and a half months.  I do have a pullup bar, I just forgot to mention it lol.  As far as bulking goes, I don't want to get fat lol, I am kinda self-conscious about my body weight, and I feel like I could be slimmer than I am right now. 

If you're eating clean foods, doing cardio, and progressing in your weight you won't get fat.

If you act afraid of calories you won't get anywhere. You'll need to eat massive foods.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

tactrunkmonkey


Thanks for the fast reply!  And about the McDonalds, that was just something I said, I tend to stay away from fast food anyway because it is disgusting, I probably have it like once every 1 and a half months.  I do have a pullup bar, I just forgot to mention it lol.  As far as bulking goes, I don't want to get fat lol, I am kinda self-conscious about my body weight, and I feel like I could be slimmer than I am right now. 

Quantity of food does not make you fat.

Quality of food determines fat.

V,
    You're the Clipart Photoshop GOD!

 

What should I look for in a multi-vitamin?  Do any specific vitamins need to be in there, or is a general one okay?

Animal Pak multi-vitamins are the s***.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant