[sly1]

i am 18 years old, weigh 125, my goal is to have a great body
i need help:

* i want a 4 day workout routine for biceps, triceps, chest, stomach, shoulders, back, legs, and cardio, the thing is all i have at home is a 10 pound dumbbell
this is my current workout, i have no clue what i am doing

monday:
5 min cardio (running)
3x10 curls
3x 10 concentration curls
3x10 wrist curls
3x10 lying back presses
2 min cardio (running)

wednesday:
5 min cardio (running)
5x5 hands close push ups
5x5 regular push ups
3x10 chest flys
3x10 shoulder press
3x10 triceps extension
2 min cardio (running)

friday:
5 min cardio (running)
3x20 crunch
3x20 squats
3x20 flutter kicks
3x10 lunges
3x10 oblique crunch
2 min cardio (running)

saturday:
5 min cardio (running)
3x10 curls
3x 10 concentration curls
3x10 wrist curls
3x10 lying back presses
2 min cardio (running)

* as i am only lifting 10 pounds, am i gaining anything?

* how much should i eat?

* i have a protein shake that provides 62g protein, 802 calories with 16 oz milk, when should i drink this, morning or night or ???

* how can i get abs as i am eating so much?

* i have a lot of body fat on my belly and chest, how can i trim it without losing muscle, in other words, how can lose body fat without losing muscle?

* right now i am eating 100 g protein, is that enough?

* rite now im still in school, so lets say i eat breakfast at 6, and not eat until 12, will i lose muscle?

thank you for your help, i might seem like a workout dummy, but im trying, googling these questions give me retarted answers and product sellers
overall im stressed working out without knowing what i am doing or if it is helping

[bigjohn510]

my suggestion is you shouldve bought some more dumbells and even a barbell instead of a protein shake because i doubt you can get a good workout with just 10 pound dumbells for every exercise

[crull]

at first, i doubt you will go anywhere with 10 pound dumbbells if you want to gain mass(when you gain muscle you gain fat too) you have to eat 1-1,5 g of protein per lb bodyweight everyday, and this should be about 20% of your caloric intake, 60-70% should consist of carbs and the rest healthy fats, you should eat every 2-3 hours

when you drink your protein shake, never mix it with milk, this will slow down the digestion

when you loose weight you can't really gain muscle, you can try to hold them but wont gain any, when you want to loose fat, get your maintainance calorie level and eat 500 cals less than you need

and a 4 day split would be like
mon: chest-bis
thur: legs
wed:rest
tues:shoulders-tris
fri:back-traps

you can add in cardio on your off days if you want

[Kaboom]

Sounds like you bought a weight gainer which you dont need if you say you have fat around your belly already.
Get more weights

[sly1]

so how bout a 20lb? so exactly how many calories do u suggest?

[sly1]

Originally Posted by Kaboom

Sounds like you bought a weight gainer which you dont need if you say you have fat around your belly already.
Get more weights

thing is i weigh 125, not really that fat, the protein shake provides a lot of my protein intake, i dont have that many supplies of protein at home

so should i stop drinking the shakes and still lift?

[HawaiianPride.]

Well first and foremost, you won't make any significant gains with a 10lb DB. But damn bro I give you props for trying! As far as training goes, I'd look into getting a cheap gym membership somewhere. Your going to need the proper equipment/weight if you want that great body your reaching for. Some gyms are as little as 15 bucks a month, so I'd do some research around your area.

As far as your diet goes, I'd check out the stickies we have to offer in our nutrition section. There is A LOT of a very useful and helpful information in there for beginners.

You can drink your protein shake upon waking up, 1 post workout, and then 1 more if you'd like a few hours later. Try looking for Whey protein if you don't already have it. You should try and eat every few hours if possible, or 6 to 7 meals a day. Also I'd suggest mixing your shakes with water, it really doesn't taste that bad. To get some abs showing mostly depends upon your diet while keeping that cardio up. 100 grams of protein isn't enough. I'd suggest at least 1.5g/lb of bodyweight.

Basic supplements I'd suggest you take would be some Whey Protein, Creatine Mono, and some Multi-Vitamins. Drink at least a gallon of water a day and try to get at least 8 hours of sleep each night. Most of your muscle growth takes place at night, so rest is super important.

[crull]

dude with 20 lb dumbbells you won't come far either... you need a gym membership or a real home gym with atleast up to 100 lb dumbbels and a barbell, maybe an ez bar and at least 400 lb of free weight, something to do pulls and chins on, a squat rack, benches, power rack, dip bars etc. i bet a gym membership would be cheaper and easier

[sly1]

wow that sucks, im this close to giving up, i thought all i need was a barbell, pull up bar, protein and energy/rest

so pretty much i have wasted my time and money for protein shakes

[HawaiianPride.]

Dude if you thought it was that easy then I'm sure everybody would be walking around with their own idea of a "perfect body"

This lifestyle takes time, dedication, and hard work. If you can't handle even that then this isn't right for you.

[sly1]

its not that i cant handle it, i know it takes work, everything i did was worthless u kno wat i mean?

so theres no way i can get a workout for my biceps with a 20 lb?

i gotta deal with college and work, but ill see if there are any good gyms out there soon

and u gotta understand im not trying to get huge hulk body

[HawaiianPride.]

Sure you can get a bicep workout with 20lbs at your size. But what about the rest of your body? What you did wasn't worthless, you need the protein and the exercises you did are better than nothing you know?

If you can find time to fit those exercises that you've been doing into your schedule, then you can easily fit a 30 minute gym session in there as well to substitute your home workout.

[sly1]

ok thanks, ill check out some gyms, btw how do i lose this belly fat and chest fat without losing muscle, i do have developing abs, i see them coming out, thing is still i have a lot of fat

[HawaiianPride.]

Diet. Check the stickies.

[JakeVendetta]

Right now just focus on setting up a progressive lifting routine where you're continueing lifting heavier weights for more reps (on the exercises that matter ie compound exercises). Clean up your diet, but dont worry about counting Calories just yet. Make sure your getting enough protein and keep your carbs from whole complex sources and fats healthy. After you've done this for a few months then start to worry about getting super strict with the diet. This will give your body a chance to adapt to the lifestyle change.

[apurplehaze08]

You say you've got a pull-up bar? Do wide grip pull ups with just your body weight until you can get 3 sets of 8 reps. After that, hold the dumbell between your feet and work up to 3 sets of 8. Then up it to 20lb dumbell. This will be a great back builder as well as biceps.

If you can't get a gym membership or a set of dumbells, dont give up bro! You dont need traditional training equipment to build muscle. Just go find something heavy! Squat with some bags of cement, find something heavy you can grap off the ground with both hands and do some deadlifts. If your clever there are endless possiblities out there.

[sly1]

thanks for your posts

[islander]

I just accidently earased my whole post! ahhh yea

Basically what I said is you dont need 400lbs of weight a ez curl bar, a gym membership or stocked home gym to workout in the very beginning. Check out this site. Exercise & Muscle Directory This is show you most of the exercises for each muscle and the best form to copy. Dont believe every thing you see on youtube. The first thing is how much can you spend? There was a thread like a year ago where a guy asked the same question. If you dont have alot of money yes one 20 will be great. I would rather have one 20 and one 30 then 2 20's if I reeealy had to choose. Are you very strong right now? You can do alot with a 20 if not very. You wont be able to do both arms at the same time but you can do alot. Flyes, rows, laterals, shrugs (2 would be better for these), kickbacks, curls etc.. Theres more just check out that site. Now you say first your are 125 then you have fat around your stomach but then your not that fat. So figure it out then we can tell you what would be the best to eat. DOnt get scared off you dont have to have tons of equipment esp if your just starting and arnt sure how serious you are going to be about it.

[sly1]

whoa great post^ well i mean after 4x10 on a 10lb gets me a lil tired, im not really fat, but i do have fat covering my abs and my chest, any help on that, i eat 2100-2300 cals with 100g protein everyday

[islander]

ya your workouts arnt that great (didnt notice them until just now) I dont know what a 'flutter kick' is by if its as lame as it sounds that one is definitely out. How tall are you, how old are you? and what are your goals? Most people will say to bulk since you are only 125 pounds. This mean your cals are low to around where they should be (depending in your height) plus a but more. I would aim for 125 grams of protein no less. Yes you will lose muscle from not eating from 6-12. 5 mins of cardio is fine to warm up but not sure why your trying to accomplish with the 2 mins after. If you are going to bulk which is the easiest way to put on some muscle you wont see your abs for a bit but having all your other muscles on you body will make up for that dont worry.

[sly1]

Originally Posted by islander

ya your workouts arnt that great (didnt notice them until just now) I dont know what a 'flutter kick' is by if its as lame as it sounds that one is definitely out. How tall are you, how old are you? and what are your goals? Most people will say to bulk since you are only 125 pounds. This mean your cals are low to around where they should be (depending in your height) plus a but more. I would aim for 125 grams of protein no less. Yes you will lose muscle from not eating from 6-12. 5 mins of cardio is fine to warm up but not sure why your trying to accomplish with the 2 mins after. If you are going to bulk which is the easiest way to put on some muscle you wont see your abs for a bit but having all your other muscles on you body will make up for that dont worry.

6 Pack Abs Exercises - Abdominal Flutter Kicks For Six Pack Abs <Flutter kicks

5'4. 125, 18 yrs old, well rite now i would like to lose this body fat on my chest and abs, i want the rest of my body to be umprove, not crazy big that i look like hulk, im talkin about 130 lb

[monkeybiker]

If you can't get to a gym and don't have weights look at tdoing bodyweight exercises. Dips can be done between two heavy chairs and find something to hang from to do pull ups then one leg squats, one leg calf raise and ab cruches.

[Famine]

You can pick up a pair of dumbbell handles at any sporting goods store for less than $30. Then you can add 5 and 10# plates as you need them. They are usually 9-15 cents per pound, depending on whether you get the old school black flat plates, or the new silver hex plates. This is where I started 15 years ago.