Tired of looking like a fetus; want to tone.

[artylives76]

I'm about to be 20 and I look like I'm 13. I have like no muscle and I want to change. I am what you would call skinny-fat, my fat content is high, but muscle content is low... So I look skinny and lanky, but take my shirt off and its repulsive lol. Anyway, I am not looking to bulk up, but I want to look toned and lean. I have about two and half months till college starts up again and I want to get a good routine going before I can join the gym at school. So here is what I am thinking, the routine below was suggested to me a while ago. Any suggestions and modifications are greatly appreciated.

Day 1-upper
day 2- lower
day 3-off
day 4- upper
day 5- lower
day 6- off
day 7- off

Upper:
Pushups(if too easy do chest dips): 3x10-15
BB Bent-over rows 3x10-15
Overhead Press 3x10-15
Pull-ups 3x10-15
Tricep extensions 2x10-15

Lower
ATG Squats 3x10-15
Stiff-legged deadlifts 4x10-15
DB lunges 3x10-15
Good mornings 3x10-15

Also, I plan on jogging first thing in the morning. From my house to the end of the street and back is about a mile, so I could run that in the morning until it gets too easy.

Thanks!

 

[Double D]

Routine isnt bad. Are you in this for the long haul or are you just looking to do this for 2 months and stop? If thats the case then dont wate your time. However, if you are what you say you are tall and lanky with very little muscle pushups will probably be hard. I would do Db rows as opposed to Bent over BB rows. You have did zero core training and your core probably wont be able to balance you so why not do something like DB rows using a bench to support you....

 

[artylives76]

By two months, I mean that once I get back to college I'll be joining the school's gym so I will have access to better equipment and can change it up. Thanks for your help, how should I add more core exercises and which exercises?

Btw, I'm short and lanky. 5'6 120-130ish lbs.

 

[Double D]

Aww...ok.

Core exercises:
Stabilizationlanks, Bridges, bird dogs, etc
Strength:Cable Crunches, Decline Crunches, Hyperextensions, etc.
Rotational:Wood Chops, Low Pulley raises with rotation, medcine ball trunk twists, etc.

I normally pick an exercise from each category and do a tri-set and go through it 2 or 3 times.

 

[Mista]

Whats your diet look like?

 

[MeatZatk]

Good luck brother. Having a goal is great start to making changes. What equipment is available to you right now (ie. cable machines, DB's, free weights)? Like Mista said, def post what your eating habits are like.

 

[Double D]

Post your diet and get your nutrition questions answered in the nutrition area. But it probably makes up 70% of your goals!

 

[artylives76]

Thanks for the input everyone! My diet is horrible... I am not a big eater at all, I guess because it doesn't take much to fuel my body. My diet is all over the place... I normally don't eat breakfast, and sometimes I skip meals... It's really bad, but I do know how to diet properly its just getting into the routine. I know I need to eat about 5 meals a day high in protein and complex carbs to gain muscle.

As far as equipment goes, I am extremely limited... I have a barbell and only one dumbell (dont ask me where the other one is, my brother gave them to me) with about 100lbs of weights, which is good enough for me. I also have an exercise bike with various resistance settings and a pull up bar.

 

[Samo]

You seem like you have the right attitude, the key to good consistant gains is your diet. Get that sorted and 'consistantly' workout and you will see changes in no time........Peace my friend!!

 

[Gazhole]

Doesnt look like an awful program actually. Add in calve raises to your lower workout though. Just to get the same amount of movements in each session .

If youre gonna be doing that program for two months, you might wanna periodize the rep ranges into phases or something.

And add in some core work and flexibility work (theres some sticky topics on that in "training", i do a lot in my journal if you wanna stop by).

Like the other guys said, fix your diet and thatll work wonders.

Good luck

 

[CowPimp]

Looks like a good program. 100 pounds in weight is probably going to get outgrown quicker than you think for some of the lower body stuff though. Just be aware of that. Also, definitely focus on your diet. You are on the right track, just be consistent and you will get what you are looking for.

 

[artylives76]

Thanks everybody