Melteye's Plan

[melteye]

Age: 19
Height: 5' 10"
Weight: 140 lbs.

I just started training last week... It has been a real struggle trying to maintain my diet. I suffer from several mental disorders so my sleeping pattern is very erratic and eating enough is difficult. I take .3 grams of mid-high quality Marijuana daily through a bong for migraines and stimulation of the appetite (if you have any questions or concerns notify me, i know quite a bit about what I'm doing). I started drinking weight gainer for breakfast, lunch, and dinner for a week as well as random feedings in between... Now that I can eat more in quantity I will try to depend less on powders. I am thinking about switching to Pro Lab N-Large 2 since it is cost effective and allows me to reach my caloric goal easier, will try to move on to normal foods when possible. Hers my diet, in progress:

2:00pm Pro Lab N-Large 2 = Carbohydrates 89g Protein 52g Fat 6g (620c)

5:00pm

8:00pm Pro Lab N-Large 2 = Carbohydrates 89g Protein 52g Fat 6g (620c)

11:00pm

2:00am Pro Lab N-Large 2 = Carbohydrates 89g Protein 52g Fat 6g (620c)

Money is of a concern so I need to know the cheapest and a healthy way to fill in my caloric needs.

As for the workout I plan on moving from the machines to free weights tommorow. I usually run about 7-9mph for 5 minutes before stretching, then move on to an hour workout. I know I'm missing workouts, I just need suggestions to fill them in. I have access to LA Fitness, so I have free weights and "Hammer Strength" machines, I would like to know which would be best for each muscle for my size (free weights vs hammer strength)

Chest, Triceps & Shoulders
DB Bench Press - Pectoralis Major, Sternal
DB Incline Bench Press - Pectoralis Major, Clavicular
Assisted Triceps Dip - Triceps Brachii
DB Shoulder Press - Anterior Deltoid
BB Upright Row - Lateral Deltoid
Pull Ups - Posterior Deltoid

Back & Biceps
Cable Front Pulldown - Latissimus Dorsi
BB Shrug - Trapezius, Upper Fibers
DB Curl - Biceps Brachii
BB Preacher Curl - Brachialis
Cable Seated Row - General Back
Cable External Rotation - Infraspinatus & Teres Minor
Cable Internal Rotation - Subscapularis
Chin Up

Legs
BB Squats - Quadriceps
Sled Seated Leg Press - Quadriceps
BB Straight-leg Deadlift - Hamstrings
Sled Standing Calf Raise - Calves

Forearms & Neck (?)
Neck Flexion - Sternocleidomastoid
Neck Extension - Splenius
BB Reverse Preacher Curl - Brachioradialis
BB Wrist Curl - Wrist Flexors
BB Reverse Wrist Curl - Wrist Extensors

What about Waist and Hips? And Where should I stick Forearms and Neck if I want to cut it down to three days. And what should I eliminate or add to this workout to save time and effeciency. I am new to free weights so anything that is "easier" yet effective is good for me.

[cursor]

no hamstrings?
no calves?
You have more work for your biceps than you do for your legs (the largest set of muscles in your body).

[melteye]

This was thrown together, I would have realized that tommorow. Thanks for the correction. It's my first time seriously working out.

I also need to know if there is any extra steps I need to take when I miss sleep for 24-48 hours or more. Should I eat or work differently? (not counting working out, which I don't do when I miss sleep)

[cursor]

Why would you miss sleep for such extended periods of time?

[melteye]

I have insomnia.

[abarlament]

I guess you are trying to gain weight from your post. Basicly you need to eat a LOT of food. Try bodyweight x 12 + 500-1500 or so, you will find your spot. Cursor has a lot of recipes you might try making, but some other things you might want to try:

Oatmeal
Chanko
Egg whites
Flax Seed Oil (has the good Omega 3's and 6's, which are good for you)
Fruit
Veggies

I'd say try to stay away from junk food it's just bad for you. you might want to try to keep your macronutrients (carbs, protein and fat) in a organized ratio, or close to it, of 50% 30% 20%, although there are a lot of different diets out there!

That's just some general information, a lot of stuff can be found using search.

[melteye]

I would like this thread to be removed if possible. All information and a completely different routine and plan were formed.