Work Out Routine.

**SportsFTW** · 02-02-2010, 05:45 AM

Hello, I'm 13, I just recently had surgery so I can't workout for 4 weeks, :L but I was wondering if you guys could help me make a routine, I'm 5'5", 130 pounds, and play rep ball. I don't want a routine that would stunt my growth, and I don't have much, I have a treadmill, a rowing machine & dumbbells, but next year when I go to highschool they got a gym.

I can run 2.5km in 10minutes or so.
I have like a 15 second 100m sprint? :S
33 second 200m sprint?

Oh, I would also like something that would help me lose weight, nor go to low or to high on calories.
Please help me make one,
thanks.

**Perdido** · 02-02-2010, 06:37 AM

Great to see you wanting to start out right at a young age. Don't worry about stunting growth just stay away from drugs.

Read this to get started then feel free to ask questions: *** READ ME FIRST - Homework #1 for Newbies ***

**SportsFTW** · 02-02-2010, 04:11 PM

I am about 23% body mass, I'm practically able to see my abs, but my fat goes to my behind & thighs, yeah sadly. -_-.

I would like to drop 20-25 pounds, I remember once I was on a crash diet ( didnt try to, very very sick, couldnt eat anything for a week) i saw tremendous results, but I don't want a crash diet.

**SportsFTW** · 02-02-2010, 04:22 PM

And a whole body workout would be good.

**Perdido** · 02-02-2010, 04:23 PM

What's your diet like?

Here's some information on full body routines: Designing a Full Body Routine

**SportsFTW** · 02-02-2010, 04:26 PM

Uhm, I eat 2 hard boiled eggs for breakfast (about 7am) so 160 cals,
Then I eat a small lunch at school at 11am, then again a small snack at 2, then I come home and supper, not big at all at about 4, and maybe an apple at 7?

**Perdido** · 02-02-2010, 04:39 PM

Originally Posted by SportsFTW

Uhm, I eat 2 hard boiled eggs for breakfast (about 7am) so 160 cals,
Then I eat a small lunch at school at 11am, then again a small snack at 2, then I come home and supper, not big at all at about 4, and maybe an apple at 7?

OK, go back to the link I posted in the first reply and read the section where the first line starts with "You will be asked "describe your diet""

Study that section so you can get an idea of what you need to do to fix your diet.
If you have more questions on that ask them in the diet & nutrition forum.

**SportsFTW** · 02-02-2010, 04:46 PM

I honestly don't know how much calories, maybe 1800-2100?
And I have no clue about the protein & carbs, but I do have fish or meat every supper so I get protein from that.

**Perdido** · 02-02-2010, 05:18 PM

Originally Posted by SportsFTW

I would like to drop 20-25 pounds

Since this is your goal you are going to have to learn about calories & macro nutrients (protein, carbs, fats, fiber). Google is your friend at this point.

**SportsFTW** · 02-02-2010, 05:26 PM

I'm just looking for a workout routine right now, from what I've heard diets don't work, so just a high calorie burning workout routine please?

-Lyndex

**Perdido** · 02-02-2010, 06:02 PM

Originally Posted by SportsFTW

I'm just looking for a workout routine right now, from what I've heard diets don't work, so just a high calorie burning workout routine please?

-Lyndex

You've heard wrong. Proper diet and nutrition are very important for whatever your goals might be. High calorie burning workout is a bad idea.

**SportsFTW** · 02-02-2010, 07:26 PM

it seems to work for the biggest losers LOLOL.

**jmorrison** · 02-02-2010, 07:49 PM

No sir, he is right. Weight loss is 75% Diet, 20% willpower, and 5% routine.

Get your diet straight before even worrying about the gym. You can use tools like fitday.com to help you out.

You are asking for advice, that is good, it sounds like you are ready to change your body for the better. Now you have to be ready to LISTEN to the advice you are given.

**Gazhole** · 02-03-2010, 04:16 AM

Originally Posted by SportsFTW

I'm just looking for a workout routine right now, from what I've heard diets don't work, so just a high calorie burning workout routine please?

-Lyndex

"Diets" as in fad diets dont work, you're right. When we say "diet" what we mean is control what you eat. As in, eat a balanced diet including all the major food groups, and at the correct level of calories.

You've been given a few great links to read about putting together a workout routine, i suggest you read them and see if you can put something together.

**SportsFTW** · 02-03-2010, 04:58 AM

I've made a diet for myself,
a little of everything

**T_man** · 02-03-2010, 08:19 AM

Smells like a troll to me.

**Perdido** · 02-03-2010, 01:15 PM

Where the hell is Cananda anyway?

**Phineas** · 02-03-2010, 02:18 PM

Originally Posted by rahaas

Where the hell is Cananda anyway?

Now now..let's not let a few bad apples spoil the Canadian bunch.

Now, if you'll excuse me, I must return to my igloo. This poutine and beer isn't going to consume itself, EH!?

**SportsFTW** · 02-03-2010, 02:19 PM

No, I'm not kidding,

I have a everything in it,
Protein
Carbs
Fat (Good one

)
Dairy
Fruits

Everything, and rahaas, typo :P

**Gazhole** · 02-03-2010, 04:01 PM

Originally Posted by Phineas

Now now..let's not let a few bad apples spoil the Canadian bunch.

Now, if you'll excuse me, I must return to my igloo. This poutine and beer isn't going to consume itself, EH!?

Sounds aboot right.

**DaMayor** · 02-03-2010, 04:54 PM

Originally Posted by rahaas

Where the hell is Cananda anyway?

Look UP. No, over there.....right there...see the guy in the igloo?

**Phineas** · 02-03-2010, 09:19 PM

Originally Posted by DaMayor

Look UP. No, over there.....right there...see the guy in the igloo?

You guys keep this crap up and we're taking Alaska. You don't wanna risk that! Alaska is where it's at!

When you look on the map, Alaska is like a big zit on Canada. It's so weird that it's part of the US. I'm in BC, so I'm sandwiched right in the middle of the madness. I feel like the US is double-teaming me.

NO MEANS NO, YOU GUYS! GAWDDD!!

**SportsFTW** · 02-04-2010, 03:36 PM

Lmao, I ask for a workout routine and this topic turns out into random shit.
I came to this site cuz I thought I would get an answer, better than yahoo answers.

**Perdido** · 02-04-2010, 04:13 PM

Originally Posted by SportsFTW

Lmao, I ask for a workout routine and this topic turns out into random shit.
I came to this site cuz I thought I would get an answer, better than yahoo answers.

You've got your answers in the first replies go back and read them. If you don't take the advise seriously how are we supposed to take you seriously?

**SportsFTW** · 02-04-2010, 05:04 PM

There's no routine?

I want like
chest press x10
etc

something like that? :S

**SportsFTW** · 02-04-2010, 05:04 PM

OH CRAP I NEVER SAW YOUR LINK SORRY LOL

sorry bout that.

**SportsFTW** · 02-04-2010, 05:07 PM

yo um, i dont have like weights or anything, just dumbbells, treadmill & a rowing machine :P

**T_man** · 02-04-2010, 06:01 PM

What are dumbells if not weights?

How do we give you a "weight" routine if you don't have weights?

**Gazhole** · 02-05-2010, 01:56 AM

Dumbells are fine. You can do basically every single exercise with dumbells.

**Phineas** · 02-05-2010, 01:10 PM

Originally Posted by SportsFTW

And a whole body workout would be good.

Okay. Here's an example of a full-body program. Two 5-week mesocycles, with 1 week deloading between each program.

Program A (Mon/Wed/Sat)

1 - Deadlifts
2 - Flat DB Press
3 - Pullups
4 - Back Squats
5 - Corner Press
6 - Bent-Over BB Rows
7 - Unilateral DB Calf Raise
8 - a few sets of planks

Week 1 - 3 x 10 @ 60% w/ 1 min rest
Week 2 - 3 x 7 @ 70-75% w/ 1.5 min rest (w/ negatives)
Week 3 - 5 x 5 @ 80% w/ 2-2.5 min rest (w/ pyramids)
Week 4 - 3 x 6 @ 75% w/ 1.5-1.75 min rest (w/ supersets)
Week 5 - 4 x 4 @ 85% w/ 2-3 min rest

Program B (Tues/Thurs/Sun)

1 - Front Squats or DB Bulgarian Split Squats
2 - Push Press or Hang Cleans
3 - Close-Grip BB Rows or Unilateral DB Rows
4 - Romanian Deadlifts or Rack Pulls
5 - Incline BB Press
6 - Close-Grip Chinups or Unilateral Lat Pulldowns
7 - Leg Press of Smith Machine Calf Extensions
8 - planks? some additional core work? accessory work?

Week 1 - 3 x 10 @ 60% w/ 1 min rest
Week 2 - 4 x 4 @ 85% w/ 2-3 min rest (w/dropsets)
Week 3 - 3 x 8 @ 70% w/ 1.5 min rest (w/ negatives)
Week 4 - 3 x 6 @ 75% w/ 1.5-1.75 min rest
Week 5 - 3-5 x 1-5 @ 85-100% w/ 2-5 min rest (MAX ATTEMPTS, if applicable)

We can be serious on this site. As long as you give us respect back, as well as smart questions. You shouldn't just go ahead and use this program. You need to do the research and create one tailored to your needs. This is just an example of a full-body program using periodized mesocycles. I include one movement per plane of motion (e.g. lower push, upper horizontal pull, etc), incorporated different rep ranges that will provide a variety of stimulus as well as peak on weak 10 with max lifts, and a variety of training styles for nt only different ways to hit the muscles but to keep your training fresh. I also reversed the order of planes of motion in program B. Where in program A you begin with the ham-dominant leg lift, in program B you start with the quad-dominant, and so forth for the lat versus rhomboids-dominant and pec vs shoulder-dominant, etc. This way, you give each region of muscle a chance to be hit (relatively) fresh.

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