Hello guys I really need your help.
Let me start off with saying, I'm sixteen years old. I'm about 5'8 and weigh about 145 pounds. I dont have much muscle on my body, except my legs. I ordinarly eat about 1200 calories a day. I start off in the morning eating a big bowl of Koshi cerial....then goto school...then when I get home at about 5:00 pm I eat a serving of chicken nuggets that are about 28 grams of protien and 500 calories...with some peas and corn...and thats the typical dinner for me.

I also drink mainly flavored water such as Dasani Flavored water...not sure if it gives same benefits as regular water...but i dont drink soda...except on a rare occasion

What I would like to do...not so much get really buff...but have i nice lean body...and stuff...im kinda fatty in the tummy area and chest area, as well as the butt. I know spot reduction doesnt exist but thats all what im really worried about

(Quick question also, does eating incredible amounts of fiber help get rid of body fat, because thats what i really based my food decision on)


I have a gym at our Apartment complex, where they have weights...and exercise machines. For leg pressing benching ( no actual big dumbell to bench tho...u sit straight up in a chair and push the thing away...like a dumbell) and a few other stuff I can only bench about 90 pounds...I've never really worked out and made a habit of it. I can leg press about 200. I really am not muscular.

I also have treadmill at home.


What I'd really like it if you guys could tell me a proper diet...some exercising tips...maybe help me form a schedule for workouts...the whole enchulata ....but please be detailed about it...also...i'd like possibly a time frame...of course i will continue on working out, but after what point i might actually reach a disered change and lean body.

My goal is to get this done kind of quick, because high school doesnt last forever and thats a big part of my life i'd like to accomplish this before the end of. Spring breaks at the beach yadayada.

And if you guys can, try and make it your replys understandable for a sixteen year old haha

Well hey I appreciate any replys and I hope to talk with you guys soon!

PLEASE HELP ME! :cry:

Hello guys I really need your help.
Let me start off with saying, I'm sixteen years old. I'm about 5'8 and weigh about 145 pounds. I dont have much muscle on my body, except my legs. I ordinarly eat about 1200 calories a day. I start off in the morning eating a big bowl of Koshi cerial....then goto school...then when I get home at about 5:00 pm I eat a serving of chicken nuggets that are about 28 grams of protien and 500 calories...with some peas and corn...and thats the typical dinner for me.

I also drink mainly flavored water such as Dasani Flavored water...not sure if it gives same benefits as regular water...but i dont drink soda...except on a rare occasion

What I would like to do...not so much get really buff...but have i nice lean body...and stuff...im kinda fatty in the tummy area and chest area, as well as the butt. I know spot reduction doesnt exist but thats all what im really worried about

(Quick question also, does eating incredible amounts of fiber help get rid of body fat, because thats what i really based my food decision on)


I have a gym at our Apartment complex, where they have weights...and exercise machines. For leg pressing benching ( no actual big dumbell to bench tho...u sit straight up in a chair and push the thing away...like a dumbell) and a few other stuff I can only bench about 90 pounds...I've never really worked out and made a habit of it. I can leg press about 200. I really am not muscular.

I also have treadmill at home.


What I'd really like it if you guys could tell me a proper diet...some exercising tips...maybe help me form a schedule for workouts...the whole enchulata ....but please be detailed about it...also...i'd like possibly a time frame...of course i will continue on working out, but after what point i might actually reach a disered change and lean body.

My goal is to get this done kind of quick, because high school doesnt last forever and thats a big part of my life i'd like to accomplish this before the end of. Spring breaks at the beach yadayada.

Well hey I appreciate any replys and I hope to talk with you guys soon!

PLEASE HELP ME! :cry:


Someone else can talk diet, I would just say I don't think you counted all your calories, I think you are taking in more than you listed. I think you might need say 1800 calories. You ain't got much to lose, you need to pump Iron. Get a hold of a barbell and dumbbells, If you can put $40
together Wal-mart will sell you some plastic covered ones with maybe 130-140lb, if you are rich get anything you want.

Here are the exercises do them 3 times a week. say MWF or TTS.

BB Squats
BB stiff legged deadlifts
BB calf raise
BB Bent over row
BB shoulder press
BB Bench Press use a stool or a box with a pillow.
BB Bicep curl
one DB two hand tricep extension
Crunch

For the next six weeks do one set of each exercise 8-12 reps. Do as many reps as you can in good form - If you can't complete 8 reps reduce weight next workout, If you can complete 12 or more reps increase weight next workout. Do each rep on a 3 sec up and a 3 sec down movement so one rep takes 6 sec. Rest 30-60 seconds between sets.

The crunch is different we want the muscles under tension longer, so this uses a 10sec up and 5 sec down cadence, so a rep is 15 sec long! They are hard if done right. add weight by holding a plate if you reach 12 or more.

Always try to increase weights or reps. Drink a gallon of cold water a day. :gl:

BTW go to exrx.net for form instruction

No one is going to formulate a plan for you. Read the stickies and make up a plan that includes diet and training. Then we can tweak it for you.

Appreciate your help rtestes

Alright well heres what i plan on for the next six weeks doing

As Rtestes stated



Monday, Wednesday, and Saturday

BB Squats
BB stiff legged deadlifts
BB calf raise
BB Bent over row
BB shoulder press
BB Bench Press use a stool or a box with a pillow.
BB Bicep curl
one DB two hand tricep extension (dont understand what this is could some one help out, i couldnt find it over the internet)
and Crunchs


Sets of 9-12 each.

(Yeah its a simple plan I guess)

I've been reading the sticky on Nutrition and I'm just having a hard time following..I'm sorry

Also I understand I should try for 1g of protein for each pound i weigh.
So 145g and that would total a little over 600-700 calories...but I honestly dont know what food is pure protein that i could find. I've looked and the food I know...to get 145g of protein would be far over 2000 calories..I may just not be looking in the right places

Are there any easy to follow sites, that can help a person like me setup a diet plan from scratch...becomes i dont know where to start.

I've been reading the sticky on Nutrition and I'm just having a hard time following..I'm sorry

Also I understand I should try for 1g of protein for each pound i weigh.
So 145g and that would total a little over 600-700 calories...but I honestly dont know what food is pure protein that i could find. I've looked and the food I know...to get 145g of protein would be far over 2000 calories..I may just not be looking in the right places

Are there any easy to follow sites, that can help a person like me setup a diet plan from scratch...becomes i dont know where to start.

It can be overwhelming at first. Just relax and slowly implement changes in your nutrition as you learn.

145g of protein comes out to around 145 x 4 = 580 calories. There are different opinions on how much protein you can/should eat, I personally go over 1g per lb of body weight. Anyways, what food sources are you looking at? Here are some foods I like to use:

Protein: chicken breast, tuna, steak, fish, protein powder, cottage cheese, eggs/eggwhites.
Carbs: sweet potato, brown rice, oats, broccoli, spinach, green beans, grapefruit.
Fats: natural peanut butter, fish oil, flax oil.

There are many many many more, but those are what I use. Check out www.fitday.com or www.calorieking.com for nutritional information on foods.

In my opinion, I don't think you should be too worried about the fat. You're young, and at 5'8, you should weight a bit more than 145lbs. If you read through the stickies slowly and carefully, they're actually very easy to follow. I would personally make weight lifting very high priority, and gradually improve your nutrition.

Appreciate the links. Yeah my main problem is I want a body I can be proud of thats is looks nice as well as being healthy. Thats my main goal, its never nice to feel embarrassed taking off the shirt at the beach :lol: