Sport advice?

Sport Fitness
C

code

0
Hi,
I'm in need of some advice on nutrition and tips to improve my current diet.
Here's some basics about me:

Age - 14
Weight - 120
Height - 5'5
Fat % - no clue, skinny in some parts (rib area, forearms), muscular in some parts (biceps), and chubbyish in others (waist/butt, obliques)... basically a really weird body.
Goal - tone/gain lean muscle gradually, attractive but not too big

And here's an average of my food intake daily:

Calories - 1500
Fat - 30g.
Sugars - 80g.
Carbs - 200g.
Protein - 60g.

So can anyone tell me what should be increased/decreased based on my lifestyle? Serious advice only please.

Oh and incase you need my workout log in order to tell further, here it is(sorry weight used is not included)

Monday:
Legs: Run (cross country)
Abs: 3x15 crunches, 3x15 leg raises, 3x15 oblique crunches

Tuesday:
Biceps: curls
Back: 3x15 deadlifts, 3x15 reverse bench press, 3x20-25 shrugs

Wednesday:
Legs: running 20 mins
Abs: 3x15 crunches, 3x15 leg raises, 3x15 oblique crunches

Thursday:
Chest: 3x15 bench press, 3x15 incline bench press
Triceps: 3x15 tricep extension, bench dips 3x15

Friday:
Legs: Run (cross country)
Abs: 3x15 crunches, 3x15 leg raises, 3x15 oblique crunches

Saturday:
Shoulders: 3x15 arm ups, 3x15 side ups, 3x15 butterfly
Forearms: 3x15 reverse forearm curls (up), 3x15 forearm curls (down)

Sunday:
Break

Thanks :)
 
Diet:

1. Eat every 2-3 hours.
2. Eat a source of lean protein with every feeding.
3. Eat a source of dietary fats with every feeding.
4. Eat a source of low GI complex carbs with every feeding.
5. Eliminate white processed four and high fructose corn syrup.
6. Watch your intake of high GI carbs.
7. Drink water all day long (1/2 - 1 gallon).

Start there and
Workout:

Running is no sustitute for weight training the legs.
You should consider a full-body workout 3x/week rather than a body-part split. If you can scrape up about $26, then consider buying "New Rules of Lifting."
 
I generally do eat every 2-3 hours, but it's usually just a snack like an apple or something (except of course if it's breakfast, lunch or dinner)
I don't think it'd be possible for me to eat lean protein, low GI complex carbs, and dietary fats with every feeding... I mean, I'm still in school and we only get a 5 minute break between breakfast and lunch so there's one feeding I'll miss. Not too mention I'm usually at a friends place after school and I only have time to eat a small piece of fruit before supper, so there's another feeding I'll miss.
I'm wondering, is there a set amount of calories/carbs/fats/proteins I should be eating daily?

Full body, is that how it sounds and workout literally every body part?
So all my:
Chest
Biceps
Back
Abs
Shoulders
Forearms
Triceps
Legs
exercises all in one workout, 3 times a week?
 
No, full-body would be working your main muscle groups - Legs, Back, Chest, Shoulders, and some core work as well. Your smaller muscles will be synergists, working with the major muscle groups while doing compound movements. No need to isolate them. Like Cynic said, I suggest you look into the book "New Rules of Lifting".
 
I'm a fan of big arms (biceps and triceps) though, would it hurt to include exercises that focus mainly on the two?
 
code said:
I'm a fan of big arms (biceps and triceps) though, would it hurt to include exercises that focus mainly on the two?
Click to expand...
Yes, actually it would probably hinder your results on a full-body workout. Besides, if you are working as hard as you should on your compound movements, your arms will be completely drained for isolation movements.
 
HIIT4life said:
I would add another 500 calories per day in your food intake. Eat whole wheat breads
Click to expand...
Oh right I forgot to mention that I did a little research and most things said this was roughly how much I should be eating daily:

2000 - calories
150 g. -protein
32 g. - fat
253 g. - carbs

does that sound about right?

I guess I could continue eating (basically) how I've normally been eating, adding in some protein shakes (I'll look into all that later) to add some calories and protein?

ShaftedTwice said:
Yes, actually it would probably hinder your results on a full-body workout. Besides, if you are working as hard as you should on your compound movements, your arms will be completely drained for isolation movements.
Click to expand...
Ok, thanks for the advice.
Also can I still continue to work on my abs and cardio the next day after my full body days (if, say, I didn't include isolated core work in my full body workout)?
Like, could I go:
Day 1: Full Body
Day 2: Cardio
Day 3: Full Body
Day 4: Cardio
Day 5: Break
Day 6: Full Body
Day 7: Cardio

& repeat?
 
code said:
Oh right I forgot to mention that I did a little research and most things said this was roughly how much I should be eating daily:

2000 - calories
150 g. -protein
32 g. - fat
253 g. - carbs

does that sound about right?

I guess I could continue eating (basically) how I've normally been eating, adding in some protein shakes (I'll look into all that later) to add some calories and protein? You do need protein but overdoing it doesn't help.


Ok, thanks for the advice.
Also can I still continue to work on my abs and cardio the next day after my full body days (if, say, I didn't include isolated core work in my full body workout)?
Like, could I go:
Day 1: Full Body
Day 2: Cardio
Day 3: Full Body
Day 4: Cardio
Day 5: Break
Day 6: Full Body
Day 7: Cardio

& repeat?
Click to expand...

I've got different information for protein/carb/fat intake. The ratio I have is 60% carbs 15% protein 25% fat. Any more protein and it will either be burned calories or stored fat. I got this information from the book called "Sports Nutrition." You do need protein but excess doesn't help.
 
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