15 Year Old, Need a good diet and workout schedule

[SwapMaster]

So basically what I need is a diet of what to eat and some workouts to do.

About me:

Age: 15
Height: 4'9
Weight: 97.6 lbs

I eat mostly pasta and drink pepsi/coca-cola/orange juice and sometimes water. I have never lifted/worked out in my life and I am trying to start easy as I am weak/just broke my arm 6 weeks ago.

I am looking for:

What to eat
Workout to do/what days to do it
Protein Shake? Yes or no

Thanks in advance

 

[ACubeOfIce]

1. Workout: If you plan to lift weights, get instruction in person from a trainer. Don't just go at it yourself and risk injuries etc. If you plan to workout from home, work on progressing with calisthenics. A good start is three days a week (Mon, Wed, Fri) doing a full body workout on each day. If you were to do the calisthenics approach, the main exercises to progress with (or towards if you can't do them yet) are variations of:
Push-ups, Pull-ups, Squats, and Leg Raises. You can also add in bridging and handstand movements, as well as a larger variety of core work too. (additional core work as well as leg raises is recommended).
2. Diet: The basics are to eat as healthy as possible (organic food if possible, stay away from fast food, etc.) and drink water. When you eat, get variation with what you eat, don't just eat mainly one thing (e.g pasta like you mentioned). Also, don't drink coke or pepsi. Water is all you need.
3. Protein shake: Not necessary in my opinion.