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KIAN
New member
Age: 15
Weight: 140
Height: 5'-10"
BMR: 1749
I am only going on what you have said here in terms of the amount of body fat you are carrying, as you have not had your BFP assessed. This is why I suggested that your daily caloric intake be only slightly over your BMR. A starting point for you would be 2405 calories per day. Your initial progress is going to be slow but if you increase your caloric intake too quickly while you are establishing your workout routine then your BFP is going to go up rapidly. Ease yourself into all of this slowly. Monitor your progress and make the necessary adjustments to your diet and your training. An increase in your nutritional intake by 500 calories per day (3500 total over the span of one week) will add one pound (minimum) in bodyweight per week. If your progress has slowed, then gradually increase your nutritional intake further. If you take part in other physical activities outside of your training then your diet will have to take these into account. As long as the amount of calories you burn does not excede your daily caloric intake, you will continue to make progress. If your diet is clean and is supported by a weight training program then your progress will be in the form of muscle.
This is the best way to fully understand how your body works. By looking at yourself and the caloric, carb, protein and fat values taken over this one week period, you will see what type of a physique they have produced. It is then up to you to adjust them to produce a better physique.
As to your training, I suggested a minimum of 3 days per week so as to allow you to perform a complete body workout. For the individual exercises, I have suggested 3 different ones per muscle group. This is to make sure that the complete muscle group, as in the case of the shoulders (anterior, lateral, posterior), is developed. The Sets is, like you mentioned, five sets for each exercise with the reps decreasing and the weight increasing for each progressive set. I did not make any mention on weight amounts. This is entirely up to you so use your own judgement.
All of the above and what I have mentioned previously with regards to your workout is suggested as a guide. Nothing is written in stone. Play about with the examples I have given you and the others which you will find in the Weight Training section of the forum. It is important that you find something which you are comfortable with and that you eventually master corect form. Whatever routine you decide to use, keep the amount of weight you use low. Concentrate on quality and not quantity. Then when you find your groove and get a little older, you will be more capabale of increasing your lifts.
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KP--Fitness Basics
.
Weight: 140
Height: 5'-10"
BMR: 1749
kian said:
I am only going on what you have said here in terms of the amount of body fat you are carrying, as you have not had your BFP assessed. This is why I suggested that your daily caloric intake be only slightly over your BMR. A starting point for you would be 2405 calories per day. Your initial progress is going to be slow but if you increase your caloric intake too quickly while you are establishing your workout routine then your BFP is going to go up rapidly. Ease yourself into all of this slowly. Monitor your progress and make the necessary adjustments to your diet and your training. An increase in your nutritional intake by 500 calories per day (3500 total over the span of one week) will add one pound (minimum) in bodyweight per week. If your progress has slowed, then gradually increase your nutritional intake further. If you take part in other physical activities outside of your training then your diet will have to take these into account. As long as the amount of calories you burn does not excede your daily caloric intake, you will continue to make progress. If your diet is clean and is supported by a weight training program then your progress will be in the form of muscle.
kian said:
This is the best way to fully understand how your body works. By looking at yourself and the caloric, carb, protein and fat values taken over this one week period, you will see what type of a physique they have produced. It is then up to you to adjust them to produce a better physique.
As to your training, I suggested a minimum of 3 days per week so as to allow you to perform a complete body workout. For the individual exercises, I have suggested 3 different ones per muscle group. This is to make sure that the complete muscle group, as in the case of the shoulders (anterior, lateral, posterior), is developed. The Sets is, like you mentioned, five sets for each exercise with the reps decreasing and the weight increasing for each progressive set. I did not make any mention on weight amounts. This is entirely up to you so use your own judgement.
All of the above and what I have mentioned previously with regards to your workout is suggested as a guide. Nothing is written in stone. Play about with the examples I have given you and the others which you will find in the Weight Training section of the forum. It is important that you find something which you are comfortable with and that you eventually master corect form. Whatever routine you decide to use, keep the amount of weight you use low. Concentrate on quality and not quantity. Then when you find your groove and get a little older, you will be more capabale of increasing your lifts.
________________________________
KP--Fitness Basics
.
