Hey, I’m 16, and I’ve been going to a gym around my block since February. I haven’t really noticed any difference. I bit, but not what I wanted. I'm 175 pounds, I use to be 210 when I was younger, but I can’t loose more body fat for some reason, I still have a lot. And I know it’s cause I’m doing it all wrong at the gym. I want to do a transformation, and that hasn’t happened. I go to the gym for 2 hours, everyday, and do everything randomly in those 2 hours. I do a bit of random weight lifting, for random body parts, and then HIIT on the treadmill for like 15 or 20 minutes (I think I do HIIT wrong also.) and then I go home.

I’m always seeing that I should dedicate each day to one part of my body. But how do I do this? Should I do something like Mondays chest only, and then Tuesdays some other body part?

Also, I’m poor, like, I have no money. So I can’t really eat as healthy as I can, or at least I don’t know how. What’s the best coral that I could buy? I can’t cook, so I’m stuck with cereal in the morning for breakfast, at school, I don’t eat, because food is disgusting, and then I get home, and ear rice with chicken that my mom makes.

-How should I do this then?

-I have 25 bucks, and I want to go to the supermarket and buy my own food. But what should I buy?

-what schedule should I do? Should I do everything like I am? Or should I concentrate on different parts different days, and leave my cardio for its own day.

My main goal is to loose more fat, a lot more. I need to eat right, but I don’t know what to buy at the supermarket because I have no money, and I don’t know how to cook.

My gym membership ends the coming February, so that means I have 4 months. So I need all the help I can get!!!

Your training to long with no focus.

Search for Big Boy Basics on t-nation.com and put all your effort in that.

thnx, really usefull info there.

I also want to know whats a good breakfest for me. I dont have money, so all i could eat is cheap things like cereal. In johns food log, i saw that he ate a grapefurit in the morning sometimes. Is a grapefruit alone a good breakfest to start the day off?

I dont have time to cook something, cause i wake up, have to put my clothes on, and leave for school.

thnx, really usefull info there.

I also want to know whats a good breakfest for me. I dont have money, so all i could eat is cheap things like cereal. In johns food log, i saw that he ate a grapefurit in the morning sometimes. Is a grapefruit alone a good breakfest to start the day off?

I dont have time to cook something, cause i wake up, have to put my clothes on, and leave for school.

Rolled oats, probably the cheapest food you can buy. And VERY healthy.

Can you afford a tub of protein powder? You could make a shake and drink it while you're walking to school.

Is it easy to make, and fast? Ill go to the supermarket tomorow and see if i can find rolled oats, i dont even know what it looks like or anything about it. Hopefully the box will have instructions, if it comes in a box.

hej garcia,
you don't have to stress about food that much.
rice and chicken is just fine, add some green veggies there.
oats for breakfast, they should be cheaper than fancy cereal (at least they are in my country). i really don't know what the prices are in your country, but try to add some canned tuna and cottage cheese to your diet. read the stickies and try to set up a diet that you can afford by buying the food you'll find on the list.
you can save money for candy, chips, soft drinks and buy peanut butter instead, or walnuts, some healthy snacks.
it will take some effort, but it's not that difficult you'll see.:tucool:
good luck

Is it easy to make, and fast? Ill go to the supermarket tomorow and see if i can find rolled oats, i dont even know what it looks like or anything about it. Hopefully the box will have instructions, if it comes in a box.

Yes there easy to make, you might want to put in some chunks of fruit and some splenda to make it tasty.

Throw them in some boiling water or use a kettle and throw the hot water in the oats and stir. You don't need alot of water.

wow, you guys really are helping me.

About the canned tuna, i never liked tuna, but if its cheap, healthy, and will help my transformation goal, then imma eat it. Im besicaly on the poor mans diet/poor mans transformation. Btw, i live in New York.

I know i should eat at least 5 or 6 meals a day. Small ones. Well, at school, i dont really eat, so ill only be able to eat at the morning, and probebly 3 or 4 small meals during the afternoon. One of the meals, well probelby be a whole grapefruit with something else real small on the side.

For my workout plan, i was thinking of following the same thing john did when he first started.

Monday: Stationary bike or Stair climber, 23 mins (HIIT)
Tuesday: Weight training: back & biceps
Wednesday: Stationary bike or Stair climber, 23 mins (HIIT); Abs
Thursday: Weight training: quads, calves, hamstrings
Friday: Stationary bike or Stair climber, 23 mins (HIIT); Abs
Saturday: Weight training: pecs, delts, triceps
Sunday: Stationary bike or Stair climber, 23 mins (HIIT); Abs

And just keep following what he did. unless someone else thinks that i should do a diffrent schedual, then go ahead and tell me. the only diffrence is that instead of a stair climber or stationary bike, ill be mostly on the treadmill, more exciting for me. I get bored real fast on the bike, but ill still do it. One day treadmill, the other bike, maybe both?

I really want to do this, ive been besically depressed my whole life, and 90% of it is because i never had to body i wanted. I know that if i get the body i want, ill be so confident in my self that maybe i can actually get a girl, lol.

EDIT: On the treadmill, i do HIIT. But idk if im doing it right. I do 5MPH for 1 minute, then i do 7MPH for another minute, and back to 5 for a minute. I do this untill 20 minutes. First 5 minutes is at 5MPH warmup, last 5 minutes is also at 5MPH to finish up. So its really 10 minutes of a HIIT workout. 7MPH is not my all out. I can probebly do 8, or even 9, probebly more. But i dont fell safe going over 7 or 8MPH on the treadmill.

I'm not big on bodypart splits, so I'll let someone else comment on the workout plan.

Regarding HIIT: I find HIIT hard to do on the treadmill, for the reasons you described. If I have to do indoor HIIT, I use the bike - you can get the speed and tension adjusted much quicker. Don't worry about getting bored - you wont be on there long enough. :lol:

IMHO, if you can do more than 20 seconds, full out, it's not HIIT. You should feel like you're going to throw up after 20sec. Likewise, if you can do more than 15-20 mins, it's not HIIT. Keep it short and intense. I usually do 20sec full out, and 40sec recovery, and repeat 15 times.

7MPH is not my all out. I can probebly do 8, or even 9, probebly more. But i dont fell safe going over 7 or 8MPH on the treadmill. If you still have something left in the tank after your faster interval, you're not working hard enough. Do you have access to an outdoor track? Maybe at school? Then you won't be limited by the cardio machines.

Good luck!!

no, i dont have access to a track anywhere. So i guess ill do HIIT on the bike.

I just need to know more about my training routine. Should i do whole body workput in one day every day? or should i slit it around like some people do.

Like today, saturday john did in his initial fat loss;
Weight training: pecs, delts, triceps; Stationary bike or Stair climber, 12 minutes (HIIT)

So thats what i was thinking of doing today.
- 3-4 exercises per body part
- 4 sets per exercise.
- 10-12 reps per set.

Good food isn't really that expensive. A good stash of quality, but cheap, food would include oats, brown rice, potatoes, fruits, eggs, whole grain bread and lean meat (chicken, tuna).

A single container of oats has 31 servings and the generic brand costs about $3. Rice has about 20 servings and costs under $3 as well. A 5lb bag of potatoes on sell around here is $1. Bananas are about $.49lb and you get two or so per pound. Eggs have gone up, but you can get a dozen for under $2. Whole grain bread is about $3 a loaf. Tuna is super unexpensive at around $.50 a can. Chicken is pretty cheap as well. You can get drumsticks on sale at $.69lb and then just trim the fat. Chicken Breasts go on sale usually around $1.79lb.

Instead of buying expensive protein powder, buy some instant milk, dry. Not the breakfast kind that is flavored, but just plain dry milk. You should be able to get 4lbs for about $15. A bag that size would have 26 servings at 8g protein. If you took two servings of that and added it to just plain water, it'd give you about 160 calories, 0 fat and 16 g protein. If you add it to milk, it'd bump the drink up to 24g protein.

I know you said the food at school is disgusting, but if you can, drink milk and eat the veggies offered. Some schools have a salad bar and if so, you could load up on tomatoes, cucumbers, fruit, etc...and maybe make up for not eating veggies at home.

A simple, but quality breakfast would be oatmeal, 2 eggs and toast. If you don't have time for that, toss two servings of dry milk into a glass of milk and chug that before heading out. That'd give you a breakfast drink close to 300 calories and 24 g protein.

no, i dont have access to a track anywhere. So i guess ill do HIIT on the bike.

I just need to know more about my training routine. Should i do whole body workput in one day every day? or should i slit it around like some people do.

Like today, saturday john did in his initial fat loss;
Weight training: pecs, delts, triceps; Stationary bike or Stair climber, 12 minutes (HIIT)

So thats what i was thinking of doing today.
- 3-4 exercises per body part
- 4 sets per exercise.
- 10-12 reps per set.

Starting out, I really liked whole body workouts. I did 1 exercise per body part, 2-3 sets and 8-12 reps. I did that three days a week and the other three I did cardio. One day off per week.

Now, I'm following Westide for Skinny Bastards. It's a split, but broken up into upper body one day, lower body one day, upper body the third day. Do a google search for the program. On my days off from lifting, I do cardio.