Hey guys, I have been on and off with the lifting thing but finally got a membership at my local gym and I am gonna try very hard this time. I went Tuesday and Wednesday, and I am taking a rest today. I am a little confused on what to do and what to eat, living at home and being very active with a high metabolism.

My Stats:
Age: 17
Height: 5'9
Weight: 145
Body Fat: I do not know, but I am very lean. My muscles do pop out of my arms and legs. Partly because I am strong, but also I have a lean body.
Shape: 7:30 mile, I stay active. 3 sport athlete during school.

Lifting Stats:
Bench: Warmup is 10 reps of 125, working on trying to get very good with 45 pounds on each side
Dumbells: Warmup is 30 pounds, 8 reps (for each hand)
Squat: 150 (2 yrs ago)
Situps and Pushups

Okay, so I am confused on a routine. I sometimes get carried away with lifting too much, but here will be my routine that I figured out:
Monday: Arms, Forearms, Pushups (100), Situps (150), Cardio like running
Tuesday: Legs for soccer, Pushups (100), Situps (150), Running
Wednesday: Bench, Upper Body, Back, Shoulders, Situps, Pushups, Running, Pushups 100, Situps 150
Thursday: Day off, Rest (Still pushups 100, Situps 150), Running
Friday: Arms, Upper Body, Squating, Pushups, Situps same as aboves, Running
Saturday: Just Situps and Pushups
Sunday: Rest Again

Above is the routine I drew up but would like suggestions, criticism, and if my routine will help IMPROVE ME as a man and make me stronger like both my dad and brother who are very muscular. I want rock solid abs, so thats why the exention of situps and ab workouts. I got 2 days of rest, and I am not doing back to back same muscle groups--So I would like sugestions there.

Eating is I eat 3 meals a day, 2 PBJ sandwiches, snacks and stuff like that. I probably need to eat more, so I would like everyday suggestions of what to buy (that would be in a grocery store) that would help me out. I live at home and do eat my mom's cooking. My brother has 2 half filled tubs of whey protein he left me when he moved away, so I would like ideas for that.

One idea I did was: 2 scoops ice cream, instant carnation breakfast powder, skim milk, 3 raw eggs, some strawberries, and a little vanilla. How would that be if I also added some whey protein in--thanks.

Thanks guys, I will enjoy reading your suggestions on my routine and my eating ideas please. I would enjoy some shake recipes that I could make with the whey protein.

First of all.... don't worry about the abs yet. What you need to do is LIFT HEAVY and EAT. Since you seem like you have a very high metabolism because you're very lean, what you really need to focus on is eating and getting more calories into your diet. Don't worry about putting on fat because it probably won't happen. It's probably pretty hard for you guys w/ the ectomorphic body type to gain weight, but really, eating is the key. If you want to do something good with that protein, here's a good post workout shake I take. It adds 1400 calories into my diet and is very easy and quick.

2 scoops whey
1 tbsp peanut butter
1 cup oats
8-10oz low fat milk
1 banana
2 tsp honey
a dash of vanilla
and blend it all up... :wave:

Here's a good strength routine for a beginner. I jacked it from bodybuilding.net. It has worked wonders for me so far... after a month I see results. It focuses on the big compound lifts which are essential to growth, and leaves out the isolation exercises which won't help you.

and take a look at the stickies there's some good stuff here. i just reiterated what they basically said. I put on 20 lbs in a few months

So I should do lower number of reps and more weight then? And would my routine work out, not saying I won't try the one you mentioned, but I like to do the situps and pushups on the side. I don't see any harm with it, but if I am wrong, please let me know.

Yeah, I won't need to worry about gaining fat, and yes gaining weight is tough because only weighing 145 at age 17 is probably not the best. Haha, but I do got muscles, not a tank or anything, but I can hold my own pretty well. I love physical sports and wrestling for fun with my friends, so weightlifting is like a hobby of mine, even though I gotta learn to stick with it. This is probably my third or fourth time trying, so I'll need some help keeping on track.

Could I combine the whey protein, instant carnation breakfast powder, could I use oatmeal oats (from the small packages), I dno if I have real fruit so will a little jelly do the trick?, got some vanilla, honey, and peanut butter. So no raw eggs?? Lol, my mom did say raw eggs were bad but I think I ignored her there.

Thanks and keep the advice coming!

Follow the advice of the thread Where To Start sticky.

Routine B in there gave me excellent results, and all of the advice given in that thread is top notch.

good luck mate

Thread Closed.