Designing a workout and food plan?!
Question: Designing a workout and food plan!?
Hello I am 14 years old and want to lose fat, build muscle, have more energy, be able to hold up till the fourth quarter of the basketball game and not compromise my growth height wise!.
This is what I do every day!.
I drink milk with nesquik with evey meal with Super B complex made by naturemade!.
I eat lots of rice with everymeal I would say it is around 60% of the meal and I eat lots of meat!. I would say I eat two plate every meal so maybe I eat around 3 cups of rice everyday!. But also eat lots of meat and drink lots of water and orange juice!. And some fruits and vegis every other day!. And I eat lots of fish say 1/2 of a trout, bass, tuna!.
Since it is summer I can sleep so I sleep from 9 pm to 7 am then breakfest workout then lunch then from 1 to 5 then eat dinner at around 6 and 7!.
I rotate workouts on threes
Day one I stretch everything for 30 mins
Bike on highest gear on flat land for an hour then stop and drink a little
then work on arms!. to exhaustion sets of 10 of whatever!. like concentration curls, curls with dumbells only 5 pounds, tricep extensions 5 pounds, and hand squeeze stuff you know the think with two handles and a spring at the top!.
then stretch for 30mins
I do everything sets of ten with 10 second breaks to exhaustion
Day Two I stretch for 30 mins I work pecks and shoulders
jog for 30 mins
Do pushups sets of 10 to exhaustion and then try to do as many perfect pushups as I can
then I do dumbell presses with 5 pounds on each arm I know not a lot of weight but I am a beginner!. sets of 10 to exhaustion!.
Shoulders I do shoulder presses with the 5 pound dumbell sets of 10 to exhaustion then to side raises with the dumbell sets of ten!.
then just hold my arms up for 3mins then hold them horizontal for 1 minute then stretch!.
Stretch
Day Three I jumprope sets of 100 to 10
Do non weighted squats sets of 10
then calve raises on stairs no weight sets of 10
then jump a line side to side sets of 20
all to exhaustion!.
I am at a disadvantage to all my friends because they are all doing football where they have to do weight training and I can participate in football because I am to small in mass or just has a body better suited for basketball rather than football!.
I am only doing 5 pounds with weights and higher reps cause people told me for definition higher reps with lower weights and you should do that for about a couple of months then go up from there!.
And also how can I stimulate the growth hormone in the body naturally!?
All I know is sleep and exercise
People told me that now food before the two hours of sleep like sugary stuff, caffeine also no exercise
Is there any other stuff I should know to help stimulate the growth hormone!?
Thank You to anyone who can help I really appreciate it!.
Let me know if there is anything I should change!.
ThanksWww@Answer-Health@Com
This is what I do every day!.
I drink milk with nesquik with evey meal with Super B complex made by naturemade!.
I eat lots of rice with everymeal I would say it is around 60% of the meal and I eat lots of meat!. I would say I eat two plate every meal so maybe I eat around 3 cups of rice everyday!. But also eat lots of meat and drink lots of water and orange juice!. And some fruits and vegis every other day!. And I eat lots of fish say 1/2 of a trout, bass, tuna!.
Since it is summer I can sleep so I sleep from 9 pm to 7 am then breakfest workout then lunch then from 1 to 5 then eat dinner at around 6 and 7!.
I rotate workouts on threes
Day one I stretch everything for 30 mins
Bike on highest gear on flat land for an hour then stop and drink a little
then work on arms!. to exhaustion sets of 10 of whatever!. like concentration curls, curls with dumbells only 5 pounds, tricep extensions 5 pounds, and hand squeeze stuff you know the think with two handles and a spring at the top!.
then stretch for 30mins
I do everything sets of ten with 10 second breaks to exhaustion
Day Two I stretch for 30 mins I work pecks and shoulders
jog for 30 mins
Do pushups sets of 10 to exhaustion and then try to do as many perfect pushups as I can
then I do dumbell presses with 5 pounds on each arm I know not a lot of weight but I am a beginner!. sets of 10 to exhaustion!.
Shoulders I do shoulder presses with the 5 pound dumbell sets of 10 to exhaustion then to side raises with the dumbell sets of ten!.
then just hold my arms up for 3mins then hold them horizontal for 1 minute then stretch!.
Stretch
Day Three I jumprope sets of 100 to 10
Do non weighted squats sets of 10
then calve raises on stairs no weight sets of 10
then jump a line side to side sets of 20
all to exhaustion!.
I am at a disadvantage to all my friends because they are all doing football where they have to do weight training and I can participate in football because I am to small in mass or just has a body better suited for basketball rather than football!.
I am only doing 5 pounds with weights and higher reps cause people told me for definition higher reps with lower weights and you should do that for about a couple of months then go up from there!.
And also how can I stimulate the growth hormone in the body naturally!?
All I know is sleep and exercise
People told me that now food before the two hours of sleep like sugary stuff, caffeine also no exercise
Is there any other stuff I should know to help stimulate the growth hormone!?
Thank You to anyone who can help I really appreciate it!.
Let me know if there is anything I should change!.
ThanksWww@Answer-Health@Com
Answers:
sounds like you got a good program going there!. I would suggest that you make sure you're getting 5-7 meals a day!. What you're eating is good!. Especially fish, chicken, and turkey!. I would also suggest getting a solid protein involved in your diet!.Www@Answer-Health@Com