gary2006

Hi well as you can tell by the title i am 19 5 ft 10 ish and 168 pounds i recently decided to start working out basically out of sheer boredom as i have alot of free time on my hands so i have been working out going swimming and doing weight training and i am really enjoying it so far although i figured if im going to be doing this all the time i might as well be doing it right lol

i work as a postman which is a very active job as i am constantly walking carrying a weight from around 9 till 1 o'clock everyday i figured this was a bonus that i have over other people that train ( except personal trainers ) as i have a cardio session every morning

this is how i try and break my week down....

Monday:-

straight after work i will go for a swim for around 30 mins constantly doing lengths then a 30 to 45 min exercise bike or rowing machine session followed by weighted sit ups

Tuesday:-

Bench press 15 reps at a low level weight x 3
Again with 10 rps at a mid level weight x 3
Again with 5 reps at a high level weight x 3

Pec Dec Fly 20 reps low level weight x 3
Again with 15 reps mid level weight x 3
Again with 10 reps high level weight x 3

Front Pull Down 20 rep low level weightx 3
Again with 15 reps mid level weight x 3
Again with 10 reps high level weight x 3

Leg Extensions 20 reps low level weight x 3
Again with 15 reps mid level weight x 3
Again with 10 reps high level weight x 3

Wednesday:-
Same as Monday

Thursday:-

Same as Tuesday

Friday:-

Same as Monday & Wednesday

Saturday :-

Same as Tuesday & Thursday

Sunday:-

Rest


So thats basically how my week to week training goes the equipment i have access to is a york 2002 multigym http://www.comparestoreprices.co.uk/...-multi-gym.asp
a rowing machine , a exercise bike an eciptical trainer and some free weights. i was thinking of adding a wall mounted punch bag too is this good for my training ?

rite now my diet is well apauling i have read many links about the proper diet for training and links about creatine and protein and all the different vitamins and minerals but i must say i find the whole subject mind boggling , what i need is a set plan on what i should eat and at what times but i cant honestly find a way of doing it my self .

Im not a fussy eater and the only food i really cant eat is any sort of fresh fish or tinned but apart from that i love all fruits and vegetables meat chicken pasta cereals anything really .





So basically my questions to all you experienced lifters and trainers is if my current training schedule is okay or maybe i could be adding more to it doing more exercises?

and my second plan is what should i be eating daily

like in the morning i have toast rite now then nothing till my dinner usually some sort of meat with boiled veg then maybe some fruit this okay ?

if any of you guys could help me out in any way it would be most appreciated

oh and here's some pictures of my current body i know its bad but its going to change