I know this is like the billionth time someone as asked this, but after reading article after article I’m still having trouble putting together a regular routine. I’m 17 and about to be a senior in high school. 160 lbs, 5’10". I want to both bulk, and trim, but if it came to picking my first priority is probably to trim.
So far I’m going 7 days a week
doing:
2-5 miles running
horizontal press
low incline press
bent dumbbell row
lying row
seated press
dumbell squat
deadlift
lateral raise
bicep curl
bent lat. raise
dumbell shrugs
all of which of are 3 sets of 12 reps. Most are at 25 lbs a dumbell. A few I’ve up’d to 30, some are still on 15 lbs (I skipped 20 because the 20 set disappeared some time ago).
before I work out I usually have a soy protein shake (~40g protein, ~38g Carbs ).
Then the rest of the day is what ever is in the fridge that I think I can turn into a relatively healthy meal, mostly eating green vegetables, and chicken/turkey/fish.
What needs to stay, what needs to go, and what do I need to add?
Look, you’re an inch taller then me and 40 lbs lighter, and I’m by no means huge. Do you really think you need to trim? You don’t have enough of a muscle base to trim down to and look good. Also at 17, you’re still growing, and you’ll pack on muscle like no other time in your life if you lift properly now. Building a solid base will give you something to cut down to, and the added muscle mass will actually make fat loss easier.
As far as workouts go, it looks like you really aren’t using enough weight, although you get points for squatting and deadlifting. In all seriousness, I’d recommend Rippietoe’s Starting Strength Mark Rippetoe's Starting Strength Routine | Bodybuilding.nl Forum
Keep eating the meat and veggies, but be sure to get some healthy fats in your diet as well. Look up Berardi’s seven habits article for some diet pointers. If you do end up doing any type of strength or hypertrophy work, you’ll need to eat like a horse. Lastly, drop the soy protein shake if at all possible. Whey protein is what you really want. If you can afford it, pick up some Surge and sip it during and after your workout. If not, mix whey powder with a sports drink. Good luck.
Thanks, I’ll add that stuff to my shopping list.