Couple of fitness questions

[Tidien]

Hey everyone, first time poster. Seems like a great community here from what I have read. By the way, thanks to everyone who actually reads through all this, I know it's a long post.

Well, I have a couple questions. Here is the basic information needed.

Age: 17 (Senior in HS)

Height: 5'7"

Weight: 130 (Near what I want, no more then 145 due to height)

Fitness 'Level': Love to work out, truly been motivated to keep in shape for a long while

Metabolism: 1790 (According to machine 5 months ago, not sure how much it has changed)

Problem: Chest and Thighs. My abdomen, arms, and calves have always been top notch. But my chest and thighs are not, not because I can't, just because I never got around to it (as weird as that may seem)

Goal: I am short and light, therefore I am truly just interested in tone in my chest, and strength in thighs. Not nessescarily large mass, I am 17 and light.

Questions:

1) How could I work out my chest without a gym membership (pricy!) and without a bench? I have been told flys, is this what you would recommend?

2) Whenever I attempt to work out my thighs, it truly hurts. I work out a good bit and nothing else 'hurts'. Those curls just hurt, no matter the weight. Any ideas?

3) What is a good diet with my weight, height, activity level (high I'd say), and metabolism? I read over the 10 rules thing, but they never specified examples of what I could eat?

4) And finally, I have this GNC 100% Whey Protein cannister, but I don't want to take excess of it, what are some basic instructiosn on that regarding frequency and the such, not mix with water? (The cannister truly had no instructions, odd)


Sorry for the hail of questions, just really anxious to tone my chest, want to stay in shape!

 

[animalmachine]

To "stay in shape" and build a good physique, you must train everything. To "tone" means to build muscle and lose fat. Don't ever use that word because it sounds gay. Check the diet forums and look up an example of a "bulking" diet. Join a gym, or go to your school's gym. Get a trainer at a local gym to make sure you are doing everything correctly and not hurting yourself. It costs money, but I feel it is an extremely valuable investment. If you don't have the money, work more. If you don't want to work more, it means you don't have the motivation.

 

[TriZZle305]

you need a bench to work your chest...

 

[Tidien]

Awesome, thanks Animalmachine. I forgot about the school gym, now that I think about it, they may be able to let me come in after school for an hour or so everyday which would be great, will ask. Also, I do train everything, I am not doing just one exercise, like the ultimate quote, 'Fitness is a road trip, not a destination' if that makes sense. And also, I won't use the word ,'Tone', thanks for informing lol

And yes, I know Trizzle305, but I do know there are other ways, and was wondering like what, for example...flys with single dumbbells.

Anyhow, thanks both of you

 

[TriZZle305]

I dont think you will reach many goals without a bench... you can buy a bench for cheap almost anywhere or you can make one..

 

[KentDog]

Just curious, what were you planning to do dumbbell flies on? Wouldn't you use a bench for them? If so, you can also do dumbbell bench press if you don't have a barbell.

As for the whey protein, it's really just for balancing your diet. You can take it with water if you'd like, or milk (or other drinks), depending on the rest of your diet and when you take it. Right after a workout, taking whey protein with water would be ideal for faster absorption.

 

[TriZZle305]

Stability Ball

I thought about my post earlier... you can buy a Stability Ball, maybe that will be cheaper than a bench, i really do recommend a bench but if your going for economical this is probably your best bet

 

[ABLQ2]

you can do wide hand pushups or dips without a bench, those are amazing for developing a good chest if you do it with proper form.

 

[P-funk]

I thought about my post earlier... you can buy a Stability Ball, maybe that will be cheaper than a bench, i really do recommend a bench but if your going for economical this is probably your best bet

I like benching on a stability ball with DBs.

 

[Tidien]

Good ideas, stability ball would work perfectly. Thanks guys