Can someone build me a good fitness plan to get me into shape?

Question by bocatigers: Can someone build me a good fitness plan to get me into shape?
I am 16 and been working out for 1 year so far.. i am stronger than before.. my arms are somewhat toned but my chest and abs are not. So i was wondering if someone can build me a fitness plan?… please help me!!!!! thank you everyone…

Best answer:

Answer by Amy
Since you’re a guy and you wanna build more muscle you wanna get more protein so try something like this

Here’s a work out plan
*run 2-3 miles
*ab work out
http://www.youtube.com/user/Superfitforl…
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different work out
*again run 2-3 miles
*arm workout..include pull ups in there as well
http://www.youtube.com/user/Superfitforl…
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And heres another work out
*run 2-3 miles
*do a leg work out
http://www.youtube.com/user/Superfitforl…
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Now for your diet
*Cut out white breads, pasta, exc. and replace everything with whole wheats

*Drink skim milk instead of whole or 2%

*You need to drink at least a gallon of water a day that will help you lose water weight…so drink 8 bottles of water a day. water helps fill you up so drink a bottle before breakfast, lunch, and dinner.

Here’s some healthy breakfast meals you could be having

*Lower calorie oatmeal

*1-2 slices of whole wheat toast and a piece of fruit

*fruit salad

*Cottage cheese, with a few slices of canned peaches

*Low fat yogurt fruit parfait

* The Kashi brand cereal with skim milk

*An orange, with a low fat yogurt

*One whole wheat waffle and a banana

*One apple, One slice whole wheat bread, one glass skim milk

*One whole wheat tortilla shell, one scrambled egg, two slices of turkey bacon.
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Lunch

*A sandwich with natural peanut butter (and jelly if you want) on Whole wheat bread with carrots and
a bottle of water

*A sandwich with natural peanut butter (and jelly if you want) on Whole wheat bread with an apple

*Tuna sandwich on whole wheat bread ( with apple if still hungry) and a bottle of water

*A sub use whole wheat bread, don’t put tons of mayo on it either with a bottle of water and sun chips or Quaker oats rice cakes.

*A regular salad and a bottle of water

* A grapefruit, low fat yogurt, and a bottle of water

* Turkey sandwich on whole wheat bread with celery and a bottle of water

*6 leaves of roman lettuce, one slice tomato, 3 chopped carrots, 1/2 cup of tuna, and 1/2 tbs. of dressing if needed
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Dinner
PROTIEN

Eggs, Tuna, Chicken, Turkey, Salmon, Steak exc.

*Eat similar things as you did for lunch….if you can think of any other things that are healthy that i don’t have listed check with me or what ever.
*Make sure you keep up on your water aim for one gallon/day
and work out hard.

Know better? Leave your own answer in the comments!