My Workout routine... how is it

[DaRkAnGel]

This is my current routine please give me suggestions, i am trying to gain muscle while still losing a good amount of weight:

(I am 15 years old, 5'7 and 200 pounds)

Day 1.

Chest Press - 2 sets of 15
Flys - 2 sets of 15
Bicep Curls - 2 sets of 20
Bicep Pull Downs- 2 sets of 30
Squats - 2 sets of 20
Lat pull downs - 2 sets of 30
Crunches - 1 set of 100
Pushups - 2 sets of 10




Day 2.

30 minute run

Day 3.

Chest Press - 2 sets of 15
Flys - 2 sets of 15
Bicep Curls - 2 sets of 20
Bicep Pull Downs- 2 sets of 30
Squats - 2 sets of 20
Lat pull downs - 2 sets of 30
Crunches - 1 set of 100
Pushups - 2 sets of 10

Day 4.

30 minute run

Day 5.

Chest Press - 2 sets of 15
Flys - 2 sets of 15
Bicep Curls - 2 sets of 20
Bicep Pull Downs- 2 sets of 30
Squats - 2 sets of 20
Lat pull downs - 2 sets of 30
Crunches - 1 set of 100
Pushups - 2 sets of 10

Day 6,7.

30 minute runs/no weight lifting



I am also looking for something to improve my calfs so give me excersizes for that.
Based on this give me your opinions, i will also paste my diet so that you can take a look at it just incase


Meal 1.

Fat free Milk with 1 packet of oatmeal

190 calories
13 grams of protein
32 grams of carbohydrates
3 grams of fiber

2 scrambled Eggs w/toast

210 calories
2 grams of protein
16 grams of carbohydrates
1 grams of fiber

1 apple

154 calories
34 carbs grams of carbohydrates
11 grams of fiber

Total:
15 grams of fiber
27 grams of protein
82 grams of carbohydrates
554 calories



WORKOUT



Meal 2.

Banana Strawberry Milkshake(my own variation)

1 Whole banana
1 gram of protein
26 grams of carbohydrates
0 grams of fiber

2 Whole strawberries
1 gram of proetein
8 grams of carbohydrates
0 grams of fiber

1/2 cup of cottage cheese
100 calories
14 grams of protein
5 grams of carbohydrates

1/3 cup of yohgurt
50 calories
4 grams of protein(approxiametely)
7 grams of carbohydrates(approxiametely)
Fat free whipping cream
10 calories

Milk(fatfree)

90 calories
8 grams of protein
13 grams of carbohydrates

Total
420 calories
59 grams of carbohydrates
27 grams protein
0 grams of dietary fiber

Meal 3.

Stirfry

190 calories
11 grams of protein
29 grams of carbohydrates(may need to lessen this somehow)
4 grams of dietary fiber

Chicken Breast(4 ounce)

28 grams of protein
230 calories
0 grams of carbohydrates

1 Stick of Celery

Total:
452 calories
61 grams of protein
33 grams of carbohydrates
8 grams of dietary fiber

Meal 4.

(same as meal 3 dont wanna think of something else, maybe you can give me an idea)

Meal 5.

Peanut Butter and Celery Sticks

232 calories
7 grams of protein
10 grams of carbohydrates
6 grams of fiber

Total:
Same as the meal

Total Fiber intake 37 grams
Total Calories: 1970

[whitey]

to gain size, using a weight for 20 reps is too lights. for example, for biceps, i say use this routine for a good 2months and see how u do.... barbell bicep curls 2 sets x 8-10 reps, incline dumbel curls 2 sets x 8-10 reps, and finish it off with one set of concentration curls again with 8-10 reps. also, calves are very stubburn muscles, to get them to grow they must really be bombed. a good calf routine ( if using standing calf raises) do 4 sets of 15+ reps but use different footing position to hit the inner outer and center calf respectively, if that makes any sense, hehe. and good luck.

[DaRkAnGel]

whitey, im also trying to lose some weight so any input into that?

[whitey]

darkangel, ive personally never really had to worry about losing anyweight myself but my best advise would be to eat lots of protein but limit the amount of calories. and some cardio. any1 agree?

[DaRkAnGel]

Yea, my calorie count for my diet is 1970 and i am running 30 minutes 4 days a week, will this do?