I'm 15, skinny, I want a 6 pack, bigger chest, slightly bigger arms and legs and a more defined body. I also want to get stronger and fitter. I'm not looking to be really muscly and buff, I just want to have a body like this sort of:
His body isn't edited on to his head, he does have many other photos and you can see his body is real, not fake.
I'm not allowed to do proper weight training until I'm 16, which I can understand because I'm not fully developed, so is this a good Diet & Workout? Should I change some parts?
How long will it take for me to get a noticeable 6 pack and a more defined look and slightly bigger pecs/arms/legs? I'm already very skinny so I don't really need to burn fat, I just need to build up my size.
Weight: 115lbs
Height: 5ft 8"
BF%: 9.2
Age: Just turned 15
Diet:
Breakfast:
Eggs, toast, milk, bran-based cereal.
Lunch: Fish, pork such as bacon, whatever the school sells, Granola bars.
Dinner: Meat, Fish, Vegetable-based stuff - also I will stay away from salt, vinegar and fatty sauces.
Snacks: Granola bars, healthy snack bars etc.
Drinks: Water, Milk, Hot chocolate from time to time. No soda or sugary drinks. Tea, but no sugar in it.
Also, how do I tell I'm eating enough food to build muscle? What if I'm eating too much and not all of it is used to create muscle, will I gain weight in fat instead of weight in muscle?
Cardio:
• Running - Mon/Wed/Fri
• Swimming - Sat
• Cycling - When I can
• Sports - I hate sports but at school I will try to get more involved in sports in P.E.
I'm not sure if I should do lots of cardio because i'm already really skinny, but I do have a tiny bit of fat I want to shred so my abs & V-lines are more defined.
Daily Workout:
• Various Stretches
• Crunches [50]
• Pushups [20] [3 Sets]
• Pull-ups [Not sure how many I should do]
• Foot Raises [standing up] [50-100] [to strengthen legs]
• Leg Lifts [20] [on floor obviously]
• Planking [1 minute] [Increase duration as strength increases]
• Sit-ups [50]
• Lunges [30]
• Squats [30]
• Arm Curls [High reps & low weight - 4lbs - do until satisfied] [I'm not allowed to do weight training until I'm 16, my Dad says, which is only right, so low weights but high reps should be safe from muscle damaging, but still give me slightly bigger arms?]
Should I work different body parts each day rather than in one go? If so, can I still do crunches & pushups everyday along with the part of the body i'm targeting; I want to get my abs & pecs as quickly as possible, preferably my abs & increased pec size within two months if I work hard.
So how long will this all take? Should I change anything or do anything differently?
- Thanks
PLEASE NOTE I'M NOT ALLOWED TO LIFT UNTIL I'M 16 SO I AM LOOKING FOR EXERCISES THAT DO NOT INVOLVE WEIGHTS
His body isn't edited on to his head, he does have many other photos and you can see his body is real, not fake.
I'm not allowed to do proper weight training until I'm 16, which I can understand because I'm not fully developed, so is this a good Diet & Workout? Should I change some parts?
How long will it take for me to get a noticeable 6 pack and a more defined look and slightly bigger pecs/arms/legs? I'm already very skinny so I don't really need to burn fat, I just need to build up my size.
Weight: 115lbs
Height: 5ft 8"
BF%: 9.2
Age: Just turned 15
Diet:
Breakfast:
Eggs, toast, milk, bran-based cereal.
Lunch: Fish, pork such as bacon, whatever the school sells, Granola bars.
Dinner: Meat, Fish, Vegetable-based stuff - also I will stay away from salt, vinegar and fatty sauces.
Snacks: Granola bars, healthy snack bars etc.
Drinks: Water, Milk, Hot chocolate from time to time. No soda or sugary drinks. Tea, but no sugar in it.
Also, how do I tell I'm eating enough food to build muscle? What if I'm eating too much and not all of it is used to create muscle, will I gain weight in fat instead of weight in muscle?
Cardio:
• Running - Mon/Wed/Fri
• Swimming - Sat
• Cycling - When I can
• Sports - I hate sports but at school I will try to get more involved in sports in P.E.
I'm not sure if I should do lots of cardio because i'm already really skinny, but I do have a tiny bit of fat I want to shred so my abs & V-lines are more defined.
Daily Workout:
• Various Stretches
• Crunches [50]
• Pushups [20] [3 Sets]
• Pull-ups [Not sure how many I should do]
• Foot Raises [standing up] [50-100] [to strengthen legs]
• Leg Lifts [20] [on floor obviously]
• Planking [1 minute] [Increase duration as strength increases]
• Sit-ups [50]
• Lunges [30]
• Squats [30]
• Arm Curls [High reps & low weight - 4lbs - do until satisfied] [I'm not allowed to do weight training until I'm 16, my Dad says, which is only right, so low weights but high reps should be safe from muscle damaging, but still give me slightly bigger arms?]
Should I work different body parts each day rather than in one go? If so, can I still do crunches & pushups everyday along with the part of the body i'm targeting; I want to get my abs & pecs as quickly as possible, preferably my abs & increased pec size within two months if I work hard.
So how long will this all take? Should I change anything or do anything differently?
- Thanks
PLEASE NOTE I'M NOT ALLOWED TO LIFT UNTIL I'M 16 SO I AM LOOKING FOR EXERCISES THAT DO NOT INVOLVE WEIGHTS