Please Advise Me on My Workout

[AFK Protector]

I'm new to this stuff, and I really don't know where to start. I used to be chubby. Now I'm not. I've kinda pieced together bits and pieces from different sites. However, I feel that it is better for me to have a sheet I can follow everyday/week to be consistent. Below are my stats:

Age: 16
Weight: 145 lbs
Height: 5'9"

Breakfast

I eat a biscuit sandwich thing, cereal, oatmeal, french toast, orange juice, milk, water, bratwurst, and/or fruit in the morning.

Lunch

Sandwich/minisub with tomato, lettuce, turkey or ham, pepperoni, a pickle slice, and mustard. I also eat either yogurt or a banana with that a bottle of water.

Dinner

Being asian...you gotta have the rice, chicken, salad, chicken salad,....eh assorted stuff. I eat at least 3 types of fruits per day too. 1 at lunch and 2 at night. Usually an orange and watermelon, or a banana and cherries.
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Still with me? Thanks if you are....and thanks even if you're not.
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Workout

Here's my sad excuse for a workout.

Run 30 min per day continuously doing HIT (1 min intense, 2 min comfort pace-please let me know if I have this backwards).

I do the 10 second crunch thing daily. I do maybe 20 pushups daily. Increasing 1 per week. I do squats holding them for 5 seconds and coming up for 10 reps. Then I'm beat.

NOW, HERE is where I need the most help on.

LIFTING

Er, I don't know anything about it except some stuff about lifting your max weight and less reps than the other way around. I don't lift very much. I've never done benching in my life because I don't have access to that stuff. We have this thing kinda like Bowflex, but without bows. Uh...lemme find a picture.

http://www.nsga.org/images/Body-Solid EXM1950S Home Gym.jpg

Okay, that's what it looks like kind of.

Other than that thing and an elliptical, I have watermelons downstairs and these sand bags you can velcro around your legs or arms. I use them to do squats, since someone suggested that recently to improve your lower half.

I checked, and it is sad I only lift about 50 lbs for 20 reps until I get tired.

Any advice is appreciated.

 

[AFK Protector]

Ok I found ab exercise on bodybuilding.com and it had a thing called, "frogs." And "riding the horse." I have no ideas what they mean and its not in their exercise database either.

Can someone explain to me what they are and help me out with my workout? Thanks.

 

[Shiftkey]

You might wanna tell us your goals. Gain muscle? Lose more fat? (you have problems if either of these is your goal actually )

 

[AFK Protector]

Sorry Master DJ Shiftkey. Here are my goals:

-Lose a little layer of fat so my abs show more.

-Make my legs more toned, because when I'm sitting down, it looks kind of fat

-Stronger biceps. Let's just say I need LOTS of improvement here.

But I'm willing to do it. And if any of you are willing to help, I'd greatly appreciate it.

Thanks to Shiftkey again for replying.

 

[Shiftkey]

First thing, you can't spot reduce fat. I'm not sure if you already knew this, but just to make sure, I'm saying it. When you lose fat you have little control over where you lose fat. That layer of fat on your abs might be the last of your fat to go (like me ).

Second, it's nearly impossible to gain muscle and lose fat at the same time in the long run - though some people new to weight lifting might experience this to a limited degree at first. That's why bodybuilders work out in phases - cutting and bulking.


So you have to choose. Put off losing that fat over your abs, and build up your legs and arms; or cut down your bodyfat percentage, and wait on building muscle in your legs and arms for later. Expect to work on one or the other for a consistant 3 months or so. Also know that while you do one, the other might become worse off. While you lose fat, you risk losing a little muscle. While you gain muscle, you risk gaining a little fat also.

 

[AFK Protector]

Hmm, I didn't know that. All I knew was that it's hard to maintain, but never that it's nearly impossible.

Dang...hard choice. I will bulk up first. First I'm going to review the bulking guide and try to finish until mid to end summer.

I chose bulking first because in my experience, I've found that it's harder for me to gain muscle and easier to lose fat....not that its an easy thing.

Thanks again and also to Brak. I'll be sure to come to you often if you don't mind.

 

[Shiftkey]

Follow DIESEL's bulking guide, and be CONSISTANT. Consistancy is THE most important factor in changing your physique. Don't neglect the muscles you don't care so much about either. Building your entire body evenly helps the parts you DO want bigger, grow faster.

 

[AFK Protector]

Hmm....his guide didn't make too much sense the second time through either. Maybe third time's the charm.

BTW, what do you think of my diet? Any suggestions?

 

[AFK Protector]

Hmm....his guide didn't make too much sense the second time through either. Maybe third time's the charm.

BTW, what do you think of my diet? Any suggestions? I'm probably not getting enough calories.

 

[AFK Protector]

Will do captain. I'll have to sneak to the bathroom during class to cram in a sandwich. I drink maybe 2 of those gallon water things a day. I started because it made my piss crystal clear.

 

[Shiftkey]

What makes no sense about it?

Rereading it now, my only critisism of his plan is that he doesn't mention drinking a carb drink after your workout. Get something like Ultrafuel or another energy drink that's pure dextrose or maltodextrin. This will refill your muscles with depleated glucose much faster than protien will.

 

[AFK Protector]

Not much anymore. I just didn't understand some of the terminology. I just found out about the bodybuilding.com exercise database so that's not a problem anymore.