Home Workout and Diet Critque. Help Please!

A

Average Joe

0
Stats:
Height 5'2 (may be off a little)
Weight: 141.5 lbs
Age: 16

Will update with more info later.

Meal 1
3-4 Whole White Eggs, 1/2 cup of whole grain oatmeal, 1 cup of milk

Meal 2
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)

Meal 3
Tuna, Slices of whole wheat bread

Meal 4
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)

Meal 5
Steak
Baked Potato
Vegetables

Or 2 Tuna Sandwiches

Meal 6
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)

Need (per day):
77 Ounces of Water
142 - 212 grams of protein
283 grams of carbohydrates


Home workout with Dumbbells and Flat/Incline Bench

Day 1 - Chest, Triceps:
Incline Dumbbell Bench Press- 3 sets of 15, 8, 6 reps
Flat Dumbbell Bench Press- 3 sets of 15, 8, 6 reps
Flat Dumbbell Fly- 3 sets of 15, 10, 8 reps
Seated Dumbbell Triceps Extension- 3 sets of 15, 10, 8 reps
Lying Dumbbell Triceps Extension- 3 sets of 15, 10, 8 reps

Day 2 - Back, Biceps, Abs:
Bent-Over Dumbbell Row- 3 sets of 15, 8, 6 reps
One-Arm Dumbbell Row- 3 sets of 15, 8, 6 reps
Dumbbell Deadlift- 3 sets of 15, 8, 6 reps
Standing Dumbbell Biceps Curl- 3 sets of 15, 10, 8 reps
Seated Dumbbell Concentration Curl- 3 sets of 15, 10, 8 reps
Crunch- 3 sets of 25 reps

Day 3 - Quadriceps, Hamstrings, Calves:
Dumbbell Squat- 4 sets of 15, 10, 8, 6 reps
Dumbbell Lunge- 4 sets of 15, 12, 10, 8 reps
Dumbbell Stiff-Legged Deadlift- 4 sets of 15, 12, 10, 8 reps
Standing Dumbbell Calf Raise- 4 sets of 15, 12, 10, 8 reps

Day 4 - Shoulders, Traps, Abs:
Seated Dumbbell Shoulder Press- 3 sets of 15, 8, 6 reps
Standing Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
Bent-Over Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
Dumbbell Shrug- 3 sets of 15, 10, 8 reps
Crunch- 3 sets of 25 reps

Off days 3 sets of 25 reps - Crunches

Shall I upload pictures?
 
What are your goals??
 
Average Joe said:
Stats:
Height 5'2 (may be off a little)
Weight: 141.5 lbs
Age: 16

Will update with more info later.

Meal 1
3-4 Whole White Eggs, 1/2 cup of whole grain oatmeal, 1 cup of milk

Meal 2
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)

Meal 3
Tuna, Slices of whole wheat bread

Meal 4
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)

Meal 5
Steak
Baked Potato
Vegetables

Or 2 Tuna Sandwiches

Meal 6
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)

Need (per day):
77 Ounces of Water
142 - 212 grams of protein
283 grams of carbohydrates


Home workout with Dumbbells and Flat/Incline Bench

Day 1 - Chest, Triceps:
Incline Dumbbell Bench Press- 3 sets of 15, 8, 6 reps
Flat Dumbbell Bench Press- 3 sets of 15, 8, 6 reps
Flat Dumbbell Fly- 3 sets of 15, 10, 8 reps
Seated Dumbbell Triceps Extension- 3 sets of 15, 10, 8 reps
Lying Dumbbell Triceps Extension- 3 sets of 15, 10, 8 reps

Day 2 - Back, Biceps, Abs:
Bent-Over Dumbbell Row- 3 sets of 15, 8, 6 reps
One-Arm Dumbbell Row- 3 sets of 15, 8, 6 reps
Dumbbell Deadlift- 3 sets of 15, 8, 6 reps
Standing Dumbbell Biceps Curl- 3 sets of 15, 10, 8 reps
Seated Dumbbell Concentration Curl- 3 sets of 15, 10, 8 reps
Crunch- 3 sets of 25 reps

Day 3 - Quadriceps, Hamstrings, Calves:
Dumbbell Squat- 4 sets of 15, 10, 8, 6 reps
Dumbbell Lunge- 4 sets of 15, 12, 10, 8 reps
Dumbbell Stiff-Legged Deadlift- 4 sets of 15, 12, 10, 8 reps
Standing Dumbbell Calf Raise- 4 sets of 15, 12, 10, 8 reps

Day 4 - Shoulders, Traps, Abs:
Seated Dumbbell Shoulder Press- 3 sets of 15, 8, 6 reps
Standing Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
Bent-Over Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
Dumbbell Shrug- 3 sets of 15, 10, 8 reps
Crunch- 3 sets of 25 reps

Off days 3 sets of 25 reps - Crunches

Shall I upload pictures?
Click to expand...

Hi Joe,

That is an awesome diet and workout routine... thank a lot man!!! Please do upload the pics, it would certainly be interesting....
 
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