Help with workout and nutrition

The Dukie

Heya. I'm a sort of beginner in muscle building. I used to train but stopped for ages. Now I'm nearly 19 and want to start building muscle for my 20s. I'm also planning to run 13.1 mile marathon in miami. Is this workout any good to getting six pack, big arms etc. Can anyone suggest better exercises for muscles and stamina/endurance?Also nutrition?I'm 18, 5,7 and 11 stone. I'm working at the moment from 6am-5pm.Sept to May I am back in college.
My workout is: Monday-4.5 mile jog(will grow as fitnss grows)
Chest exercises-chest press(barbell and dumbbell- Incline and flat)
-Dumbbell fly
Leg exercises-Squats
Lunges
Standing Calf Raises
Tuesday-Pull-ups(to failure)
Ab exercises-Plank
Side Bends
Bicycle Maneuver
Braced Crunch
Boxing
Wednesday-4.5 mile jog
Shoulder exercises-Miltary press
Dumbbell side raise
Barbell Upright row
Shrugs
Back exercises-Deadlifts
Reverse Fly
Bent Over Rows
Thursday-Push-ups[to failure]
Ab exercises
Boxing
Friday-4.5 mile jog
Biceps exercises-Hammer curl
Concentration curl
Incline dumbbell curl
Standing barbell curls
Tricep exercises-Kickbacks
Bench Dips
Skull Crushers
Saturaday-Forearm exercises-Wrist Curl(barbell+Dumbbell- reverse as well)
Reverse Barbell Curls
Ab exercises
Push-ups + Pull-ups
Sunday-Soccer

MagicMarker

Use it. ^^

and read the stickies.

EileenG

Stop with the constant ab exercises and the reverse barbell curls etc and keep to the big compounds. Go hard and heavy then get out. Abs and biceps are both pretty small muscle groups. While they need work, spending lots of time on them just wastes time and energy.

Hit legs, back and chest hard, and you'll hit bis and tris as well.

Diet is the biggest factor in getting a six-pack. You can't crunch your way to one. What are you eating?

The Dukie

MagicMarker wrote: »

Use it. ^^

and read the stickies.

Haha!Legend.

EileenG wrote: »

Diet is the biggest factor in getting a six-pack. You can't crunch your way to one. What are you eating?

Nutrition is pretty much all over the place. Every morning I eat oatmeal with milk. Can't bear it with water. Lunch (due to work) can range from sandwiches with ham and mayo or ham + turkey salad roll with water and fruit. Just not full enough so end up eating crap. Also with work, I am always on the go, so if hungry, I eat what I can. Dinner then is whatever my mum cooks or I have time to eat. Usually it is something fill of fat i.e. pre-cooked meals. If I am not working, I usually eat crap the whole day cause even though small in height, I have a big appetite. Any suggestions?

The ab exercises are more for stabilizing my core for jogging. It also helps with big weights for the back.

EileenG

Abs are a muscle like any other. If you are working them hard, they need time to rest and recover.

Squats are one of the best core exercises out there.

Open a free account with www.fitday.com and put in your food. Also, find out how much you are eating. Either get a scales or start measuring. You don't have to do it all the time, but to start with, you need to know how much you are eating. Most people have no idea how size a proper portion is.

The Dukie

Thanks loads!:)
Do you have any advice on prep for marathon. It's going to be my first big marathon. Jogging and soccer on sundays is helping loads with fitness but any more hints or advice?