need help with my nutrition and workout, pics included...

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I'm in need of some major nutrition and workout advice :(

I'll start out by saying I've always hated my body. My posture is horrible, my bone structure sucks, I'm fat in some areas, muscular in others and skinny in others, and the list goes on.
I havn't grown an inch since I was 12. My weight has stayed the same for about a year now, losing muscle and gaining fat, losing fat and gaining muscle, off and on like it's some kind of game. And lately my diet has just been terrible. I've lost about 3 pounds of muscle and gained about the same amount of fat.

I'm asking, no begging, someone to please just... help set me straight. I just want a lean muscular build, I don't care about bulging muscles, as long as I'm not in this disgusting mix of skinny/fat... I'm just so sick of looking at myself in the mirror, I have no confidence in myself what so ever whenever I have to take off my shirt.

anyway enough of that, here are the pics... please don't be too harsh, I've been a bit depressed lately.
front view -
side view -
back view -
and I'm not even going to take pics of my nasty legs.

I'm 14, 5'5, 120 pounds.

What I'm asking is (or so I've read) impossible. I want to gain lean muscle and lose fat at the same time... but since that's out of the question I'm coming here and asking for help on my diet and workout routine.

My current diet is roughly like this everyday:

Breakfast:
Bowl of Shreddies w. white milk
banana
orange juice

Lunch:
Nothing, don't have time to eat in school lately because I'm failing 3 different subjects and try to catch up on work during lunch hours.

After School:
Ham sandwich w. lettuce and tomatoes, whole grain bread.
Yogurt
Chocolate milk

Supper:
Chicken breast
salad
p.b. sandwich

After workout:
protein shake
granola bar

usually works out to about 1500-2000 calories...

and my workout routine is currently

Monday:
Squats 3x12
Deadlifts 3x12
Rows 3x12
Pullups (don't do sets, just try to reach around 20-30 nightly since I can't do many in a row)
Military press 3x12

Tuesday:
Jogging 30 - 40 mins.
crunches 3x15
leg lifts 3x15
oblique crunches 3x15

Wednesday:
Squats 3x12
Deadlifts 3x12
Rows 3x12
Pullups (don't do sets, just try to reach around 20-30 nightly since I can't do many in a row)
Military press 3x12

Thursday:
Jogging 30 - 40 mins.
crunches 3x15
leg lifts 3x15
oblique crunches 3x15

Friday:
Squats 3x12
Deadlifts 3x12
Rows 3x12
Pullups (don't do sets, just try to reach around 20-30 nightly since I can't do many in a row)
Military press 3x12

Saturday:
Jogging 30 - 40 mins.
crunches 3x15
leg lifts 3x15
oblique crunches 3x15

Sunday:
Break

As you can see, I don't know what the hell I'm doing and just slap together whatever I read on these sites in hopes that I'll eventually become my goal.

So... can anyone help...
 
Dude, your being WAY too hard on yourself. The way you were describing yourself i thought the pictures were gonna be horrible, but they looked perfectly fine. Youve got just as much muscle definition as the average 14 y/o, if not more. Nobodys perfect and theres always areas to work on, but i wouldnt worry to much. Your diet seems pretty good in general IMO, except for the lunch. Youve gotta eat somethin at lunch even if its just a protien bar and a banana or something.

As for the workout, try to incorporate some more excercises like pushups, dips, bicep curls, tricep kickbacks or skull crushers and bench press. Just a few basic things to add some variety.

If you wanna change up the cardio, consider HIIT. Theres a whole forum here for that if you wanna learn more about it.

Im no expert, just trying to help and give some advice. Keep up the good work and stay commited, thats the most important.
 
When I was 14 I was 5'5" 180lbs! When I was 18 I was 5'8" 150lbs and noticibly more muscular. How did I loose the fat and gain muscle? I GREW UP! Give it a few years man, your body is still figuring out what to do with itself. Keep your diet clean and play sports.
 
macc_attack said:
Dude, your being WAY too hard on yourself. The way you were describing yourself i thought the pictures were gonna be horrible, but they looked perfectly fine. Youve got just as much muscle definition as the average 14 y/o, if not more. Nobodys perfect and theres always areas to work on, but i wouldnt worry to much. Your diet seems pretty good in general IMO, except for the lunch. Youve gotta eat somethin at lunch even if its just a protien bar and a banana or something.

As for the workout, try to incorporate some more excercises like pushups, dips, bicep curls, tricep kickbacks or skull crushers and bench press. Just a few basic things to add some variety.

If you wanna change up the cardio, consider HIIT. Theres a whole forum here for that if you wanna learn more about it.

Im no expert, just trying to help and give some advice. Keep up the good work and stay commited, thats the most important.
Click to expand...
ok thanks for the advice. But I'm just wondering... why should I incorporate those exercises into my workout? The routine I'm doing now is what I've been suggested to do here and on a few different sites because they're compound exercises and work almost every muscle... I just don't see what good they would do me if I'm already working them on the other exercises.

EOS said:
When I was 14 I was 5'5" 180lbs! When I was 18 I was 5'8" 150lbs and noticibly more muscular. How did I loose the fat and gain muscle? I GREW UP! Give it a few years man, your body is still figuring out what to do with itself. Keep your diet clean and play sports.
Click to expand...
I don't like the competition involved in sports, I prefer exercise. And yeah I know my body's still growing, but I don't want to be an average/chubby teenager, I want to develop muscle early and then be a ripped 17/18 year old. Plus you needed to lose weight... I'm caught in the middle of wanting to lose fat but gain weight...

oh and any suggestions on my diet? (besides the lunch part, I plan on fixing replacing that with my "after school" meal this week)


Also a question for anyone, what should I be doing? Bulking, cutting? I don't really want to bulk because I'm pretty self conscious (if you couldn't already tell by reading my first post :p), but if there's any way I can bulk by gaining very very little fat, then please tell me.
 
You are skinny mate but your no where near as skinny as I was when I was 15. Hit up some guys like Tim14 to help you out hes a guy that was skinny like you but now he is quite muscular. Just stick to your guns and dont expect really fast results because in reality it never happens overnight. I have a piece of paper in the front of my diary that says "Rome wasnt built in a day" Just stick at it man and succeed.
 
NBS 4life said:
You are skinny mate but your no where near as skinny as I was when I was 15. Hit up some guys like Tim14 to help you out hes a guy that was skinny like you but now he is quite muscular. Just stick to your guns and dont expect really fast results because in reality it never happens overnight. I have a piece of paper in the front of my diary that says "Rome wasnt built in a day" Just stick at it man and succeed.
Click to expand...
I dunno man, it seems to me tim14 has really similar goals to me and is getting frustrated because he is "fat skinny" (as am i)... http://www.fitness.com/forum/weight-loss/got-no-idea-whats-going-19761.html

and I know rome wasn't built in a day, but rome couldn't be built at all if they didn't no how to build it.
 
code said:
ok thanks for the advice. But I'm just wondering... why should I incorporate those exercises into my workout? The routine I'm doing now is what I've been suggested to do here and on a few different sites because they're compound exercises and work almost every muscle... I just don't see what good they would do me if I'm already working them on the other exercises.
Click to expand...

If your happy with your workout and see impovments then by all means keep at it. Im just giving you another point of view. When I was lookin at your workout it seemed pretty repetitive and personaly I like to change things up so im not doin the same routine twice in one week. To do this, you can use different exercises that work the same muscle groups, as different excercises can yield slightly different results and keep things from being monotonous. Pushups, dips and other bodyweight excercises are also really effective, especially for younger people trying to get in shape. I suggested some other simple excercises for bis, tris and chest that are basic and that work well and help tone your arms and chest.

Again, you dont have to do any of this, its just an idea to work with.
 
Um, dude. Nothings wrong. Your not completely 'tonked' as some put it, but your in no means fat. In the next few years you'll probably shoot up. People seem to have a major growth spurt at different times, but still, do exercises if you're not happy.
 
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