Exercise Plan Suggestions


Hey, I'm a 19 year old guy. I'm 6'3" and weigh 190-200 pounds. I don't know my body fat percentage. I recently got the desire to start taking care of my body and getting in shape.

I have started to run 5 miles in 40 minutes 5-6 times a week, and cut my intake of calories to around 1200-1400 calories.

I tend to eat pasta like food for dinner, and after I exercise I eat a peanut butter sandwich and a glass of milk  I have also started to progressively do more push ups, crunches, and sit ups each day.

Does this exercise plan and diet put me on the right path to lose the fat around my midsection, and maybe start to see abdominal/arm muscles?  Any other suggestions?

Answered By:

Mike Behnken, MS, CSCS ANswers the Fitness Question

Qualifications of Mike Behnken

Body Fat

First of all there is no reason you can't get your body fat measured. Your body fat percentage can easily be measured with good accuracy by yourself in 10 seconds with an Accu-Measure skinfold caliper.

This valuable knowledge will help you determine if your program is actually helping you tone up (burn fat, maintain/build muscle) without guessing.

Your Workouts

You sound like you are in a steady routine. While this is a good thing, many people fail to change their program over time.

Your body is very good at adapting to exercise routines, so you may want to change your type of cardio workout every so often. You could walk/run/hike up hill or stairs, ride bicycle or anything which gets your heart rate up.

Your resistance training is basic and would benefit with the addition to core exercises. You should read about the best Core Exercises and watch videos.

Your Nutrition

For running 5-6 days per week and doing a bit of resistance training (push-ups, crunches & sit-ups) your caloric intake (1200-1400 calories) sounds pretty low for someone of your body weight.

While this may be okay for shedding some initial weight, you should be aware that crash diets (diets which are not maintainable for a long term) may cause you catabolize or use your own muscle mass for energy which lowers your metabolism and makes it highly likely you regain the fat lost.

If you feel good and have a plentiful amount of energy at this caloric intake you may want to stick with it but be aware that if your energy levels drop you may need to intake more calories, which complex carbohydrates (pastas and starches) are a good choice.

After your workouts, any food with fat (i.e. peanut butter and/or high fat milk) is not a good choice. Anything you eat in the time immediately after your workouts should be easily digested carbohydrates & some protein.Aftermax Post Workout Supplement

You may want to consider a post-workout recovery supplement such as Aftermax Post Workout Recovery to help you recover optimally which will lead to better workouts each time you exercise.

Your peanut butter sandwich w/ milk is a perfect meal to have prior to your your cardio workouts because it will provide long lasting energy. Eat a meal within 90-180 minutes before your workout so you can have enough energy for an intense workout.


Your current exercise program sounds like it will help you achieve results and help you become more healthy. Make sure you change things up eventually, especially if you start reaching a plateau.

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