16 years old and 135 lbs

[TrackRunner126]

Alright. Since about August I have been lifting off and on and now that summer is comming i want to start lifting serious. Ive been reading this forum for a while and it has some great info. Im trying to figure out a workout routine that i will lift around 4 times and week and cardio around 2-3 times a week.
Does anyone know of a good one that will work for me? Im a runner so i dont want to get too bulky to slow me down but I want to have a lot more "defination." Also what about a good diet.
Thanks,
David

Fell free to PM me with info

[SunnyInc.]

If you want to put on a decent amount of muscle mass you're going to have to sacrafice you're natural definition in the short run. You should be eating lots of eggs, meat, fish, vegetables and carbohydrates if you want to put on mass. There are a couple of stickies around the forum that'll give you some good suggestions in terms of diet but here's what I mostly eat:

Eggs
Tuna
Lean Beef
Lean Chicken
Lamb
Baked Beans
Green Beans
Lettuce
Carrots
Potatos
Pasta
Rice

That's just off the top of my head, I'm sure there's more.

[bigc]

Originally Posted by TrackRunner126

4 times and week and cardio around 2-3 times a week.

Since you are burning so many calories u may want to figure out your daily calorie intake u cant get bigger without eating more calories then your burning. diet is huge thing stick to whole foods chicken, tuna, turkey, lean beef,lean pork, theres many types of turkey sausage and turkey bacon that tastes quite good. eggs and skim milk. all whole grain carbohydrates are great make sure u eat lots of fruit to supply yourself with some simple carbs before those draining workouts, try have well balanced diet.

theres a ridiculous amount of information in the stickys in these forums ive gained so much knowledge from here just make sure u look up anything your curious about.

oh by the way what kind of running do you do is it long or short distances?

[TrackRunner126]

Originally Posted by bigc

oh by the way what kind of running do you do is it long or short distances?

Im on my highschool track team. Im going to train for the 800m run.(1/2 mile) So I will do a lot of 1/4 mile intervals and things of that nature.

[ANicholasH]

Dude dont worry about getting to bulky to run lol.....that isnt something that accidently happens. And gaining more explosive muscle should make you only faster..