Need help setting up a workout plan + diet

  • Posted by a hidden member.
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    Aug 24, 2010 3:55 AM GMT
    Hello! I'm 18 years old. I am skinny, but no abs. Light arm muscles, but that's about it.

    My weight: 153lbs
    Height: 5'10-11

    Like many others, my goal is to have nice abs, but I really want an overall nice toned body. I am not looking to become a bulky monster I just want to look lean and muscular, but not too much.

    I currently work out once a week or so, for about an hour max. Either I'll lift some weights or run. I know I need to work out more, but I want to start with a plan.

    In terms of eating, I'm on and off, but I have found that my eating habits have maintained my weight.

    I don't care about the number. If the number goes up and I look better, I would be happy.

    Hope someone can help me out! Or if anyone is in my boat, and wants to set out on this together, that would be cool too!

  • Posted by a hidden member.
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    Aug 24, 2010 7:04 AM GMT

    check out this website,it has lots of info. diets, faq.. etc etc
    Realjock has a real good workout plan as well.

    Increasing ur once a week to a couple of days at the gym will definitely give u a toned body with everything else planned up properly. diet, sleep, etc etc.

    do your research and you will be aite.


    Make sure u know how much calories u need a day.
    Try and ur 5 a day serving of vegetables and fruits.
    Lots of water.

    Breaky : Oatmeal + Protein Shake + Banana + omega oils

    Mid- Snack ( Roast Chicken + 2 slices of wholewheat bread) + apples

    Lunch (Sweet Potato + Roast Chicken) + broccoli + carrot

    Tea (tuna + 2 whole eggs + wholewheat bread) + kiwifruit (yummy)

    Dinner (Brown Rice + Mix Veged + Roast Chicken )

    Supper ( Protein Shake + Oatmeal) + omega oils

    This is just an example of my diet so change to suit ur need . sometimes i took 3 shakes a day + 3 serving of meats = 180 ish protein. this differ based on your body type.

    ps: u will notice that i eat 2 serving of chicken a day and its realy boring but its just me ,i am used to it. hopefully this will give u some ideas of how the diet should look like.