Getting In Shape

Boltage said:

Schedule:
Bench:5x5 (OR push ups 3x15)
Incline Bench: 5x5
Shrugs: 3x10
Pull Ups: 3x8
lat pull:3x10
Triceps: (Skull Crushers) 3x8
Abs: 3x20-30 (Crunches)
Run: 1-2 miles

Next day:
Squat:5x5
Deadlift:5x5
Box jump: 3x8
Calf raises:3x8
Run 6 40 yard dashes, 5 seconds between each stop

Then you gradually make your own schedule. Be sure to keep adding your Miles up while running.

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Pretty decent schedule. ^ When deciding to lift(use any weights and what not), start at a lower number. I personally did so and went up 5 pounds every week. If you're looking to build, work until your muscles are fatigued. Good luck, man.

wash said:

Not sure if you were joking.. but getting stoned at 16 isn't exactly healthy. So definitely avoid that.

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But if you get stoned you can eat anything you want and still be skinny.... well for me.

@Gor i can suggest you one thing escape your fat drama irl on fk.
I KEED. i keeed.

But foreal you should head to gym or try finding someone in some same situation to maybe help you out.
good luck gorsumo

Boltage said:

Schedule:
Bench:5x5 (OR push ups 3x15)
Incline Bench: 5x5
Shrugs: 3x10
Pull Ups: 3x8
lat pull:3x10
Triceps: (Skull Crushers) 3x8
Abs: 3x20-30 (Crunches)
Run: 1-2 miles

Next day:
Squat:5x5
Deadlift:5x5
Box jump: 3x8
Calf raises:3x8
Run 6 40 yard dashes, 5 seconds between each stop

Then you gradually make your own schedule. Be sure to keep adding your Miles up while running.

Click to expand...

There's really no gyms close to me is there any schedules without needing to head to the gym. I have a basement to work out a plent of room to run outside.

Also don't forget to cut down on carbs if you are really serious. I would recommend carb cycling, and make sure you have 1-2 grams of protein per pound of your body weight, so in your case have 160-320 grams of lean protein such as grilled chicken, protein shakes you get what I'm saying. Also drink plenty of water around 10 8 ounce cups of water. For your workout routine you will find different exercises that seem to benefit you more than others. I could give you some good weight lifting plans if you want it all depends on how many days you plan to lift. Also never forget to do legs.

Updated need help compiling a excercise schedulae.

Fireworks said:

This probably isn't healthy either, but I just don't eat. I cut down to one meal a day or starting from three, down to two, then to one. Then I do this for a while. I loose weight at an acceptable rate too... But these are my stats:

Age: 19
Height: 5'11"
Weight: 130lbs

Idk what my waste size is though. 29-30ish? Maybe?

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bro not even funny im the same as you im 15 5'11 130

Here's some valuable tips:
1.) Obviously the foundation for a healthy body is a healthy diet. When at the supermarket stay out of the middle (where all the processed fatty foods are). Eat meats, vegetables, and lay off too much grains.
2.) You don't need the gym to start off. The best exercises you can do for your body use your own body weight (aka situps, pullups, push-ups etc...)
3.) LIFE CHOICES . If you even question whether or not something is detrimental to your health, it probably is. Lay off of anything that will interfere with your desired results.
4.) RUNNING! Get that cardio up! There is no set distance you need to run, start off with a mile, then gradually work up.
5.) Your results will come quicker depending on the amount of effort you put into it. You only get out as much as you put in. Take this at your own pace and build up. (NObody's ever built a house starting at the roof!!!)
BEST OF LUCK, I know you'll do great.