Help on my training plan please

[Advaik]

*Okay I fixed my training a bit, any feedback would be great. Thanks! I mostly need help with the questions about my workout and supplements. I really don't know what to eat for my diet at all...

Soon I am starting a new fitness plan. My main goal is to get my bodyfat down to 6% or less and getting my weight to 180.

Now:
Age: 16
Wieght: 172 lbs
Hieght: 6.3"
BodyFrame: Small
Body Fat: 20% (http://he.net/~zone/prothd2.html)
Stomach: 36'
Neck: 14.8'
Wrist: 7'
Arms: 10.10'
Sleep: 9pm to 5am (8hrs)

--------------------------------------------------------------------------------------
-Workout-

*I always stretch before and after working out*
*I use weight that I can get through my entire workout with but strain on the last set*
*When lifting I hold for a second or two and slowly put the weight back down*
*I take 2-3 minute breaks between sets*

!!*!! Am I lifting too many days? If so what days should I combine?

Supplements: !!*!! Should I be taking any other supplements, are there better ones, should I take more?
One-A-Day Vitamin every morning
TwinLab Ripped Fuel every morning
TwinLab Creatine Fuel (Creatine Monohydrate 700mg) after main workout
TwinLab Glutamine Fuel (L-Glutamine 750mg) after main workout

Every Morning: (Ariobic) !!*!! I heard mornings are the best time to do ariobic. Is this true?
Sit-Ups: 50
Push-Ups: 25
Walk/Jog for 20 mins

Sunday workout: (Arms) !!*!! What is better, barbell curl or bar curl or should I just do both like my plan?
Barbell Curl: 2 sets of 8 per arm
Bar Curl: 1 set of 8
Reverse Barbell Curl: 2 sets of 8 per arm
Reverse Bar Curl: 1 set of 8
Standing Zottman Curl: 2 sets of 8
Dumbbell Wrist Flexion: 2 sets of 8
Dumbbell Wrist Extension: 2 sets of 8
Radial/Ulnar Deviation: 2 sets of 8 per wrist
Bar with string + weight that you roll up for forearms: 5 rolls (What is the name of this? And should I keep doing it?)
Jog/Run for 20 mins

Monday workout: (Chest) !!*!! What is better bench press or dumbbell press or should I just do both like my plan?
Push-Ups: 30
Bench Press: 2 sets of 8
Dumbbell Press: 1 set of 8
Incline Bench Press: 2 sets of 8
Incline Dumbbell Press: 1 set of 8
Decline Bench Press: 2 sets of 8
Decline Dumbbell Press: 1 set of 8
Pec Dec: 2 sets of 8
Pec Dec (Straight Arm): 2 sets of 8
Jog/Run for 20 mins

Wednesday workout: (Abdominals/Obliques) !!*!! Should I split these up into sets - should I do more/less of each?
Ab Crunch: 50
Ab Crunch (Straight Leg): 50
Oblique Twist: 50
Double Crunch: 25
Hip Elevation: 20
Serratus March: 10
Trunk Rotation: 20
Scissor Kicks: 10
Medicine Ball Oblique Twist: 30
Medicine Ball Overhead Side Bends: 30
Jog/Run for 20 mins

Thursday workout: (Legs) !!*!! I can't do squats, no spotter and I don't want to hurt myself. Is there another way?
Leg Extension: 3 sets of 8
Backward Leg Curl: 3 sets of 8
Deadlift: 3 sets of 8
Dumbbell Lunge: 3 sets of 8 per leg
Dumbbell Calf Raise: 3 sets of 8
Straight Leg Raise: 3 sets of 8 per leg
Jog/Run for 10 mins

Friday workout: (Neck/Shoulders) !!*!! I made this light because I thought 5 workout days was alot.
Shrugs: 4 sets of 8
Upright Row: 4 sets of 8
Seated Shoulder Press: 4 sets of 8
Jog/Run for 20 mins

--------------------------------------------------------------------------------------
-Food-

Supplements: !!*!! Should I be taking any other supplements, are there better ones, should I take more?
One-A-Day Vitamin every morning
TwinLab Ripped Fuel every morning
TwinLab Creatine Fuel (Creatine Monohydrate 700mg) after main workout
TwinLab Glutamine Fuel (L-Glutamine 750mg) after main workout

5:00am:
Morning jog for 20 minutes + 50 situps + 25 pushups

6:00am:
4 hard boiled eggs + Oatmeal
Carlories: 70x4 = 280
Fat: 4.5x4 = 18g
Carb: 1x4 = 4g
Sugar: 0x4 = 0g
Protein: 6x4 = 24g

10:00am:
Can of Protein Shake (Which should I buy?, what is the best but tastes ok?)
Carlories: ?
Fat: ?g
Carb: ?g
Sugar: ?g
Protein: ?g

3:00pm:
1/2 Cup Grape-nuts + 1/2 Cup Fiber One + 1/2 Cup 2% Milk + 1/4 Cup Weider Dynamic Muscle Builder
Carlories: 210+60+120+80 = 470
Fat: 1+1+5+1 = 8g
Carb: 47+24+11+22 = 104g
Sugar: 7+0+11+11 = 29g
Protein: 6+2+8+17 = 33g

6:00pm:
Whatever is for dinner or if unhealthy than tuna+pita+veggies
Carlories: ?
Fat: ?g
Carb: ?g
Sugar: ?g
Protein: ?g

6:30:
Workout

9:00pm:
I am thinking about a bar of some kind but I can't stand any of the protien bars, I have tried them all. Any suggestions?
Carlories: ?
Fat: ?g
Carb: ?g
Sugar: ?g
Protein: ?g

 

[bignate73]

eat more. calculate how many cals you need in a day and go above it a bit. focus on protein sources and good carbohydrates. keep the fats to the lower range as you dont want to burn up the calories allotted to you with just fat. quality carbs and proteins will be bulkier and keep you feeling full. looking at all your meals, i say...you dont eat enough.

hit up the search engine for some sample eating for mass plans.

 

[bigpoppadrew]

Lots of work bro!

For your diet plan you should check the diet board for more responses. You should be eating 6 times a day though every 2-3 hours and eat lots of protein. Take your creatine after workout because that is when it is most effective.
Your workout needs quite a bit of work, look at other peoples sample workouts on these boards as they help a lot. You need to start targeting specific muscles, for example: Monday Chest, Tuesday Biceps & Triceps, Thursday Legs, Friday Back & Shoulders doing ab exercises on a couple of these days, make sure to have a couple days off though. This is just an example to give you an idea, learn what exercises work which muscles first though I found this to help a little http://www.workout.com/exerciseZone/exercises.asp?nav=1&typeid=1 maybe some other guys will have some other sites and advice, Good luck to ya bro and keep up the hard work

 

[Advaik]

Thanks a bunch! I am editting my workout now. That site is amazing. When its done I'll edit my original post and see if I can get some more feedback. I just hope I don't over do muscle groups with the new workout. I am also looking at the diets and I can see that I don't eat nearly enough - I'll edit that a little later when I can find more information on it. Thanks again!!!

 

[bigpoppadrew]

hey bro, glad to hear that site worked I found it useful when learning what muscles are worked with each excersise. If you are worried about overtraining then work each of your muscles with no more then 3-4 exercises of 3 or 4 sets, try 8-12 reps for each set. Use low weight and high reps for first sets then low reps and high weight for the final sets. I would reccomend 3-4 exercises for larger muscle groups such as back, legs, and maybe chest and 2 or 3 for bis, tris and shoulders. later bro, keep readin up on these boards there is a lot to be learned here.

Also with your diet are you looking to bulk up or get cut?

 

[Advaik]

On my diet I want to bulk up first. Everyone says I'm a skinning toothpick! I have 20% bodyfat but everyone says I look like I starve myself. Plus from my other post they say smooth muscle is acheived by having bodyfat over the muscle and this is the look I am going for. I really don't like all my veins popping out, it makes me look like I'm always stressed.

btw is there any techinques to get fat to move to other parts of your body? There is hardly no fat in my arms but my legs and upper stomach is where it seems to hide.

I'm also really worried about my breathing, when running I run out of breath fast and get sore throats. I really don't mind the sweating and hard breathing, its just I don't like having a sore throat since that leads to me having a cold and that means I have to take a break from my lifiting. Perhaps if I cut most fat and sugar from my diet my breathing will be better?

 

[bigpoppadrew]

Lack of water

It sounds like you are running low of water and dehydrating yourself, you need to drink 1-3 gallons of water a day. By your size I would say 1-1.5 gallons should be good, but water is your friend and drink as much as you possibly can especially when excersing in any way drink a few litres during the excersise. You may also need to do more cardio to get in shape, do 1/2 hr to 1 hr a day for 3-4 days a week. If you can't do very much at fist just go at a slow pace and work your way up. Do the same with time do 30 mins at first if that is all you can do but up the cardio a few mins every week.
I am not an expert but this is from my experience and knowledge hope my advice has been helpful

 

[bigpoppadrew]

http://www.testosterone.net/articles/167app.html
read this should help for you diet, and eat lots of protein!! eat 1.5-2g of protein per pound of body weight, in your case try 200-300g protein.