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2005/04/20, 05:31 PM
Hello everybody, thank you for your time in contributing to my queries.
Firstly a little about me:
15 years old
Weight 120lbs
Height 5 ft 7
Just starting weight/cardio training, reason being, I want to gain in strength and stamina.
Now the diet, I haven’t actually started this diet yet, but I’m planning to, after I see what I can improve with it:
Meal 1 (7:30am –9:00am on weekends) – Breakfast:
Multivitamins – minerals and iron (tablet)
Vitamin c (tablet)
Vitamin b6 (tablet)
Cereal, big bowl, 2 cups (I don’t know where to get good cereal from, ill have to look it up, anyway what cereal is good?)
2 cups of water
Meal 2 (12:45) School dinner time
Peanut butter sandwich (white bread)
2 cups of water
Meal 3 (4:00)
Tuna chunks in water (130g)
Pasta (200g)
Mayonnaise (3 tablespoons)
Sweet corn (85g)
2 cups of water
Meal 4 (8:00)
Anything left over from meal 3
Cereal, big bowl, 2 cups
2 cups of water
Meal 5 (10:30)
Peanut butter sandwich (white bread)
Vitamin c (tablet)
Vitamin b6 (tablet)
1 glass of milk
So how is my diet?? I imagine not that good, so I could use some of your advice, don’t forget I am at school from 9:55am to 3:20pm every week day, so I cant consume a lot of meals during this time. Also before we move on from my diet, there will be one meal a week (when I go to my grandma and granddads) where I will have something like:
Gammon steak or chicken in lemon sauce
Chips
Coke (diet)
Grapes
Plum
Chocolate caramel
Would this meal be a problem, even though it will only be once a week??
Also here is my weights/cardio plan:
Monday - Upper Body Training
Chest/Shoulders/Triceps/Back/Biceps/Abdominals
Tuesday - Cardiovascular Workout
Skipping etc.
Wednesday - Lower Body and Abs Training
Quads/Hamstrings/Calves/Abdominals
Thursday - Cardiovascular Workout
Skipping etc.
Friday - Upper Body Training and Abs Training
Chest/Shoulders/Triceps/Back/Biceps/Abdominals
Saturday - Cardiovascular Workout
Skipping etc.
Sunday - Rest
How could I improve this as well,
Thank you.
P.S go easy on me I’m a newbie
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2005/04/20, 06:19 PM
I would substitute 100% whole wheat or rye for white bread...
take multivitamin once a day...no need to take b6 and Vitamin C twice a day...you can stick to just a good multivitamin...
Take out Mayo...it horrible in terms of good nutrition...
Try to eat maybe trail mix, nuts, raisins , yogurt, cheese, turkey, chicken sandwiches, ....PBandJ on white is good after a workout(only time white bread is ok to eat)...
Try to eat complex carbs for most of the day...yams, sweet potatoes, brown rice, lentils, kashi, oatmeal, kashi, etc.)
try to eat less of potatoes, white rice, pasta, etc....eat these only right after a workout with some meat, poultry, fish, etc...
I would train each body part once a week....you might be overtraining you upper body
try to maybe split it up
1.Chest
rest
shoulders/biceps
rest
back/triceps/abs
rest
7.legs
Try to focus on compound exercises like
Squats
Deadlifts
Stiff Legged Deadlifts
Rows
PullUps/Chin Ups
Dips
Incline Bench Press
for big gains....go fairly heavy...stick to reps of 8-12 ...if you can do more with good form...then increase weight...
abs 3 days a week might be too much...focus instead on increasing intensity at lower reps....doing decline crunches/sit ups or leg raises or using additional weight like holding a DUmbell or a plate...don't go over 20 reps for any sets....try to max out at around 12 per set...10-12 sets once a week is plenty for abs
get 9 hours of sleep...
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