My Journal

[Only13]

Well here is what Ive decided to do. I workout in the morning, jujst thought I'd throw that out there.

I'm not going to do different muscles on different days, Im going to do my whole body each time I go until I reach my goal and want to start gaining big muscle.

THREE TIMES A WEEK

Tricep flys: 3 sets of 10 at the highest weight I can do
Bench Press: "
Negative pullups: Man I hate these but they work 3 sets of 10
Tricep Pulldown: 3 sets of 10
Lat Pulldown: "
Decline Chest Press: "

5 minute break

Seated Rows: 3 sets of 10
Seated leg press: "
Leg extensions: "
Hanging leg raises: "
Seated crunch: "

On the days I dont workout I interval train on the treadmill for 2o minutes

ANY HELP WILL BE APPRICIATED!!!! WHAT ELSE SHOULD I BE DOING.

[Only13]

Woops I forgot about laterals

[luke.w]

If you want to gain big muscle and do full body workouts get rid of the leg ex leg presses tricep flys and stick to deadlifts,squats,powercleans,overheadpresses,and I'm sure you want to do benchpresses (I think overheads are better,but thats me) that's all you need.

[Only13]

Originally Posted by luke.w

If you want to gain big muscle and do full body workouts get rid of the leg ex leg presses tricep flys and stick to deadlifts,squats,powercleans,overheadpresses,and I'm sure you want to do benchpresses (I think overheads are better,but thats me) that's all you need.

I really dont want to gain big muscle yet I still need to lose weight first

[Only13]

Here is what Ive eaten today (Ill put it in here since Im going for weight loss

Breakfast: None didnt have time

Workout (cardio day)

Post Workout meal: One half of a skinless chicken breast, yogurt, 2 bananas.

lunch: apple, plum, and a 97% fat free hot dog (no bun)

Snack: Banana

What Im having for dinner: One skinnless grilled chicken breast, 8 strawberries, a whole cucumber

Decent I think

[Klinger]

Originally Posted by Only13

Here is what Ive eaten today (Ill put it in here since Im going for weight loss

Breakfast: None didnt have time

Workout (cardio day)

Post Workout meal: One half of a skinless chicken breast, yogurt, 2 bananas.

lunch: apple, plum, and a 97% fat free hot dog (no bun)

Snack: Banana

What Im having for dinner: One skinnless grilled chicken breast, 8 strawberries, a whole cucumber

Decent I think

Looks pretty good for the most part, but try to make time for breakfast -- it's important to start your "motor" early in the day. Some quick and easy fixes are peanut butter smeared on whole-grain toast or bread or a prepackaged yogurt smoothie (Stoneyfield is by far the best IMO) and a fistful of nuts.

Jason

[Only13]

Originally Posted by Klinger

Looks pretty good for the most part, but try to make time for breakfast -- it's important to start your "motor" early in the day. Some quick and easy fixes are peanut butter smeared on whole-grain toast or bread or a prepackaged yogurt smoothie (Stoneyfield is by far the best IMO) and a fistful of nuts.

Jason

I thought peanut butter was bad for you. I love yogurt smoothies. What type of nuts

[Only13]

A meal plan!!!!!!!!!!!!

Meal 1: 8:30am
One slice of whole wheat toast
Yogurt

Workout

Meal 2: 10:30am
Mix 2 Scoops of Vanilla Isolean or other protein with
1 cup of fat-free strawberry yogurt
6 shredded macadamia nuts.

Meal 3: 12:30pm
___________Sandwich on whole wheat bread (NNED HELP WITH WHAT KIND I SHOULD HAVE)
Apple
A veggie of some type

Meal 4: 3:00pm
Banana
Toast





Meal 5: 6:30pm
Grilled skinless chicken breast
Hmmm…I need haelp here too

[luke.w]

the best peanutbutter is all natural and it's healthy

your only 13 so your not going to get big until your body matures,but all those exercises that I described will help you lose weight faster and develop mucsle at the same time.

[Only13]

Your right I was doing to much Here is my revised workout plan.


THREE TIMES A WEEK: Monday, Wednesday, Friday


1. Negative Pull-ups: 3x10
2. Hanging leg raises: 3x10
3. Bench press: 3x10
4. Squats: 3x10
5. Lat Pull down: 3x10
6. Decline Chest Press: 3x10
7. Seated Leg Press: 3x10
8. Seated Crunch: 3x10
9. Dead Lifts: 3x10
10. If I’m not to tired or I have time to spare I will run on the treadmill


THREE TIMES A WEEK: Tuesday, Thursday, Saturday


1. Run on treadmill 20 minutes: 1 minute fast walking 30 seconds jogging.
2. Hanging leg raises: 3x10
3. Seated Crunch: 3x10



DAY OFF: Sunday

[Klinger]

Nuts are a good source of "good" fat. The best are almonds and cashews.

I noticed your lifting days inclide cardio "if you're not too tired." To prevent burnout, which might make you want to quit, you might want to just stick with lifting on those days and just cardio on the other days.

[Only13]

Originally Posted by Klinger

Nuts are a good source of "good" fat. The best are almonds and cashews.

I noticed your lifting days inclide cardio "if you're not too tired." To prevent burnout, which might make you want to quit, you might want to just stick with lifting on those days and just cardio on the other days.

Yea Ok that sounds good By the way Is a handfull of non salted freshly roasted peanuts still in the shell good for you. I had heard it was so I just had a handful

[Only13]

Would it be better if I lifted more reps with less weight considering my weight loss goal. Right now Im doing it like po=eople here recomended it do it at a weight where at the end it makes it hard to do more

[Only13]

I posted my meals for today in diet forum :

[Only13]

THREE TIMES A WEEK: Monday, Wednesday, Friday


1. Negative Pull-ups: 3x10
2. Bench Press (DB): 3x10
3. Triceps Push Down: 3x10
4. Incline Bench Press (BB): 3x10
5. Lat Pull Down: 3x10
6. Seated Bicep Curls: 3x10
7. Hanging leg raises: 3x10
8. Seated Crunch: 3x10
9. Squats: 3x10
10. Calve raise: 3x10

THREE TIMES A WEEK: Tuesday, Thursday, Saturday


1. Run on treadmill 20 minutes: 1 minute fast walking 30 seconds jogging.