Somebody please help me with my routine.

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posted by soon_to_be

Ok, first off, I am REALLY skinny and 17 years old, yet I have been working out for almost two years. All I do is work out, I love working out and if I go one day without doing it, I freak out. So I figured it was my diet, and I changed it to mostly protein (Snickers Marathon Protein Bars), but that doesnt seem to be helping. So I also bought some supplements and I just starting using them. But now I am wondering if maybe I workout too much. Can somebody give me a good schedule of working out if this is true, or at least tell me that this is not true. I have two 20 lb dumbbells and two 40 lb dumbbells to use and a bench. Also is there anything wrong with my supplements:

morning: water and glutamine
afternoon: gatorade, protein bar, creatine
night: water and glutamine
later in the night: advanced nitric oxide with water

(I do eat, but this is just what I take with the supplements)

posted by kboy808

you should alternate your workouts but try to do cardieo atleast 3 days a week mornings is good or 8 hours before a workout my work out days are monday:legs, tuesday cardieo 8 hours before chest and biceps,wedsday cardieo, thursday back and triceps, fridays are usualy my cardieo 8 hours after is shoulders... sat and sundays are my off days from workin out but i do runn on those days so hope this helps and keep workin out itl show in a after u hit 18

posted by soon_to_be

Um that did not really help me.

posted by Storm

Your protein bar sucks go get some high quality powder protein you need ot eat more calories you don't have enough weight to work out with..You really dind;t post your food eating so that telle me nothing baout waht you take in on a avg day.

posted by soon_to_be

I eat a bowl of special K cereal for breakfast, hot pocket or ravioli for lunch, and any basic meal for dinner.

posted by brsett

Bingo, there is why you're skinny. You're diet is poor.

posted by soon_to_be

ok so then help me out...

posted by goldentornado22

eat like you have to eat to survive. you arent going to gain weight eating special k for breakfast. like storm said get some protein powder. try to eat a meal or atleast some kind of snack ever 2 hours. how tall are you? how much do you weigh? how many days do you work out a week?

posted by goldentornado22

eat good foods too. stay away from fried food. skinless chicken, tuna, fish, most meat. good carbs. pasta, oatmeal, whole grains, brown rice. fruits, vegetables. peanut butter is great for good fats, good carbs, and protein. when you start eating more often you'll be hungrier throughout the day. in other words your metabolism speeds up. by eating every few hours youll put on good weight instead of stuffing yourself over three meals.

posted by thebarbarianway

Hey bud,

First off. Adjust your mindset. Stop focusing on being 'skinny.' You get what you focus on. Focus on being skinny and you will stay skinny. Start focuing on becoming big, muscular and strong. Visualize it daily.

Second. Dump the supplements. They are distracting you from where your real focus should go. Glutamine does nothing for muscle building and nor does NO2. There are two of the biggest supplement scams in history.

Third. Like others have mentioned. Focus on WHOLE FOOD. Your are 17...simply eat a variety of foods from a variety of sources.

posted by Stricken

stop working out everyday to man...give your body time to heal and rest...your muscles rebuild and grow when you rest..theres no point in going to the gym and tearing em down day after day after day with no rest.

posted by soon_to_be

Ok, I am now in a routine where I work out a day then rest a day. Also, I am just go to use up the supplements just so they do not go to waste, even if they are useless. I also bought two buckets of protein whey today, and I am going to eat peanut butter sandwhiches like crazy from now on. As for the Snickers Marathon Bar, I am also going to finish those off, even though they are high in sugar, the creatine bottle said to take the creatine capsules with something high in sugar, but after that I will just stop buying the snickers and just drink some apple juice with the capsules. Feel free to add or change or suggest anything about my new routine.

posted by goldentornado22

make sure you drink a lot of water if youre taking creatine. dont chug it down just to drink it because you can over-hydrate urself and feel bloated.

posted by opn232003

your supplements are not useless, but they will be useless without the proper diet. imho, you should be eating probably 3,000 calories a day, comprised of only protien, complex carbs, and fatty acids. try oatmeal and hard boiled eggs for breakfast, protein shake for brunch, brown rice and chicken breast for dinner, shake between dinner and lunch, then a well balanced dinner, for instance, steak potatoes and spinach--- this will ensur eyou do not go more than 3 hours without eating which is crucial... drink at least one gallon of water daily. if you want to lower body fat lower your calories and increase cardio. if you want to bulk up raise the calories and decrease cardio. look at yourself in the mirror more than the scale.

no matter what excercises you do other than these three, make sure your main focus is benchpress, squats, deadlifts. throw in some other excercises to accentuate your biceps and calves and you got it made. you are right to work out no more than every other day--- you do not want to be in the gym more than 5 days a week. then repeat for one year and holler back.

posted by Matt Daniels

Well first off give us your stats mainly age,weight and body type (find out what you are here http://www.bodybuilding.com/fun/becker3.htm) that you are or else no ones going to be able to help you.Don't actually go out and eat 3000 calories all of the sudden until you know what the hell is going on cause you could quite possibly(like myself) **** yourself over eating way more then you should and get fat cause someones telling you that you should eat like a pro bodybuilder.First off you should have 6 meals a day comprised mainly of 3 actual meals a.k.a breakfast lunch and supper and snack inbetween and after supper so it looks kinda like this Breakfast/Snack/Lunch/Snack/Supper/Snack. Once you get that down you should be ok.DIET IS KEY DIET IS KEY DIET IS KEY.You cannot repeat those words enough.Also read and learn as much as you can.I'm assuming if your skinny and have been working out for two years your basically sitting their constantly being like "....wtf" :oh crap: cause nothings happened.This is a good beginers workouts http://abcbodybuilding.com/bulking%20to%20the%20next%20levlel.php .Doing that with a diet should get you started.A good rule to follow is basically 40% protein,40% carbs,20% fat for your diet,but I recommend you go see a nutrionist the first time around cause they are obviously going to know much more and will teach you a great amount of information (unless he's ****in retarded which may happen) shit...I was going to say something else...god damn...hmmm....OH YAH...Stop working out at home...invest the money in the gym instead of all these stupid ****ing scam supplements.Also drink lots of water,very good for you.hmmm...what else.Well shit..thats all I'll tell you for now so your not like...oh shit...im effin confoosed UUUGH.So in short...stop with shit supplements (creatines fine) go see yourself a nutrionist and buy a gym membership try eating more everyday until you start seeing a difference and keep it there...

posted by soon_to_be

ok I will do all of this. by the way, I weigh 145, and I am 6'0.

posted by Matt Daniels

Well if your 145 you probably dont need to much...do that test and figure out your body type...then ill help you more

posted by anti-fat

Well i gues being 145 lbs and 6'0 mean you want gain weight? here a 5 day split, and yes 5-6 small meals a day with the food the other person listed. meals that make you full for example 6 inch subways with half a banana. For supps try a weight gainer called cyto gainer. well good luck

(Reps first set do 6 reps, if u can do more then its too light and less then 4 reps then its too Heavy)
Day 1
Leg Sets Reps *
Squats 3 4 to 6
Leg Press 2 4 to 6
Stiff Leg Deadlifts 2 6
Standing Machine Calf Raises 2 6 to 8
45° Leg Press Calf Raises 2 6 to 8
Day 2
Biceps Sets Reps *
Straight Bar Curls 2 4 to 6
Alternating Dumbbell Curls 2 4 to 6
Cable Curls 1 6
Triceps
Cable Push-downs 2 6
Lying Tricep Extensions 2 4 to 6
Dumbbell Kick-backs 1 6
Forearms
Barbell Wrist Curls 2 6 to 8
Dumbbell Wrist Curls 1 6 to 8
Abs
Leg Raises (with added weight to ankles) 2 12 to 15
Cable Rope Crunches 2 8 to 10
Crunches (weighted) 1 8 to 10
Day 3
Shoulders Sets Reps *
Military Barbell Press (in front) 3 4 to 6
Seated Dumbbell Press
(Palms facing in at bottom of the movement and rotated forward at the top) 2 4 to 6
Standing Side Lateral Dumbbell Raises 2 6 to 8
Traps
Barbell Shrugs 2 4 to 6
Upright Rows (close grip) 2 4 to 6
Day 4
Back Sets Reps *
Lat Pull-downs (in front) 3 4 to 6
Seated Cable Rows
(There are many different shaped attachments you can use. The most effective - the straight bar) 2 4 to 6
Good Mornings 2 4 to 6
Hyper Extensions (Weighted) 2 4 to 6
Day 5
Chest Sets Reps *
Flat Barbell Bench Press 3 4 to 6
Incline Dumbbell Bench Press
(incline should be about 25 to 30 degrees) 3 4 to 6
Dips (Weighted)

Well these information comes from the site name on top. You can switch days around. Enjoy =]

posted by estray

If you wanna gain mass, do a full body workout 3x a week and lift heavy, 6- reps to failure with 2-3 sets per body part. Dont split up your routine and do a bunch of isolation exercises, thats a waste of time and effort. Focus on the big compound movements like squats, bench, deadlift and youll grow alot faster. Nobody should be lifting 5x a week unless theyre juicing. 2 days is not enough recovery time.

posted by Stricken

haha, I like that one website there matt daniels...the body type one, it was dead on.

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