Recommended training for me. Help!

A

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Hello guys,

First, thanks for all your sound advice and how you help people go through difficult times like these. Weight loss is no easy task.

My data:
- Male
- Weight: 141lbs (64kg)
- Height: 5'4 (166cm)
- Age: 16

Activity:
Highschool
Gym 6 days a week.

- Monday: 12min highspeed cardio + Back/Triceps workout
- Tuesday: 45min Cardio at 9.5 speed (don't know if this is a standard for all machines, I'm from South America)

- Wednesday: 12min highspeed cardio + Chest/Biceps workout
- Thursday: 45min Cardio 9.5

- Friday: 12min highspeed cardio + Legs/Shoulders workout
- Saturday: 45min Cardio 9.5

Diet
I'm trying to get around 1800 calories per day. This is an estimate.
I'll have a protein shake and yoghurt for breakfast, lean chicken breast sandwich and salad for lunch, protein shake pos-workout and fruit, a dinner similar to lunch.

Some meals I have besides chicken are tuna, egg whites omelette, lean meat (not very often), one day a week I'll have dietetic whole-wheat spaghetti.

Concerns
- Because of my schedule sometimes I have to eat 2 hours before going to bed.
- I don't get 8 hours of sleep every night. Sometimes I nap through the day (or when I come back from workout. Is this bad?)
- I think my diet could be better. I wake up at 6:30 and go to sleep at 12. Can you suggest a meal plan?
- Can I use a fat burner ?
- Are free weights significantly better than machines for someone like me? I use both currently.

Thanks in advance!!
 
Last edited:
I forgot to mention that I've been dieting for two weeks already. Gym for just one week.
 
Step 1: Go to library and pick up the book New Rules of Lifting.
Step 2: Read it front to back, top to bottom.
Step 3: Implement the workouts to replace your own.
Step 4: Read this basic article on nutrition ~ John Berardi - 7 Habits

Protein shakes arent optimal for meals. I understand you want to lose weight, but you've got to understand how to do it.
 
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