Advice Please.

[David Liggins]

I'm 15, almost 16 and my height is around 5 foot 6 and I weight 69 Kg's, The only peice of equipment I have at home is a Barbell, But I have a good set of weights to put on that, I was wondering if anyone has any Good ideas on how to builder most muscle areas, Biceps, Triceps, Quads, Shoulders, Forearms, Chest ect, I haven't really got a Diet plan going on at the moment but am starting one soon, but any suggestion on a good and cheap diet would be very appreciated. A good side I have to this bodybuilding is that I am a very good runner, Good at sprints and Long Distance, I'm looking to do 30-60 Minutes of cardio a day, please advise if that is too much. Like I said, Any Advice is great. Will put up a Picture as soon as possible. Thanks.

[Phedder]

Join a proper gym or get some more equipment like a bench or a power rack etc. Barbell training is king, but you're somewhat limited when all you have is the barbell. Can do floor presses, over head presses, front squats, deadlifts, cleans, rows, curls, skull crushers. Focus on getting the technique down right first, especially with front squats, cleans and deadlifts, before you focus on upping the weight and training hard. A 3x a week full body type routine incorporating the above movements could be a good approach to start with until you become more familiar with the movements and how your body responds. How much in weights do you have?

Sprints are great, long distance running isn't really necessary or advised if you're trying to gain weight and muscle (you didn't really specify your goals?) LISS - low intensity steady state is best incorporated when weight loss is the goal, but sprints are a great all round lower body builder, especially if you've got a good hill nearby :twisted:

Give us some more specifics about your goals and current situation and we'll likely be able to provide some more detailed advice.

[David Liggins]

I have around 25kgs with the barbell, which should do me for a month or two as I am starting to get back into weightlifting and haven't done it in awhile. My goals are to Cut as much body fat as I can and gain muscle mass. There are a few great hills around, So I should really do sprint training instead of Long Distance? What should I eat in the way of Dieting?