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

Jnr Mr Plymouth

Where do I even begin on this one gary! I am going to advise you because the way you are talking and thinking is the same way as when I was 16 years old, 4 years ago.

First off your training is bad. Way too much and not enough variety. The diet, as you said is a waste of time also. To be honest you didnt say what your goals are? Im not sure if you want to look like arnold schwarzenegger or the guy on the front of mens health? Tell me exactly what you want and we can go from there...................

chrisj22

Hi Gary,

Yes, I agree with the aforementioned in that you are not being very specific with your target goals.

As detailed in your comprehensive script, I personally feel you would like the 'beach body' physique, simply as you state you are swimming THEN cycling/rowing for a further 30 minutes after you have just swam constantly. This is way too much cardio at one time.

As the big fella above stated, please give us some additional details in order for us to help.

Chris

gary2006

Hey guys thanks for the replies ..

hey Jnr Mr Plymouth , sorry i forgot to say i would like to have a cut body and a little bigger than i am just now

hey chris is that too much cardio ? i dont feel that tired after my swim thats why i thought i must not be working my self enough and is why i do another cardio session

Mr Plymouth sorry to ask it mite sound a bit stupid but what do you mean by variety ?

thanks again for the response guys ;)

nick500

No way eating enough... probably 5 times too little protein, and 3 times too little calories given the amount of cardio your doing..

gary2006

Hey Nick so what should my diet be then ? can you give me an example of what you eat and when?

what about supplements are they really nessasary or could i achieve the same gains without them ?

Littleluke

You need to be hitting a good 3000+ good cals a day to gain any muscle, forget about cardio for the time because your young and it's easy to strip bf at our age! you need atleast 160grams of protein a day so get yourself a decent protein powder such as Muscle milk because you'll probably struggle eating that much protein... also get some Meal replacments! When it comes to training just have a look around the board as there are many examples of diet programs..

gary2006

Thanks for the advice luckybigarms the thing is i find it really easy to gain weight i am currently the slimest ive ever been i used to weigh around 15 st and was seorisly over weight should i try and have more meal replacements ?

ive been looking and cant find anything that tells me what i should have in the morning afternoon and evening is there any links you could give me ?

thanks again mate

gary2006

do any of you guys know were i could find a list of excersizes to do and there names? if such a thing exsits that is lol

wiseguy83

go to flex.com or try cnp website theirs training advice and diet.remember keep it simple.if you wana get big stay of the cardio for a few months.and do basic movements,bench press.squats,deadlifts.ok kid good look.

gary2006

thanks for the advice wise guy alhave at look at those sites

cheers ;)

gary2006

Hey Guys been reading about a little bit more and have came up with this new routine to match the equipment i already have , just wondering if you guys think its ok ?

Monday:-

Flat Bench Press 3x 8-12

Flat Bench Dumbell Flyes 3X 8-12

High Pully Pushdowns 3x 8-12

Bench Dips 3x 8-12

Lying Tricep Extension 3x 8-12

Tuesday:-

OFF

Wednsday:-

Deadlift 3x 8-12

Low Cable Row 3x 8-12

Bent Over Barbell Row 3x 8-12

Bent Over 1 Arm Dumbell Rows 3x 8-12

Lat Pulldown 3x 8-12
(front,close.isolation)

Low cable Bicep curls 3x 8-12

Low Cable Bicep reverse grip 3x 8-12
curl

Lying Bicep Curl 3x 8-12


Thursday:-

Off

Friday:-

Press Bar Shrugs 3x 8-12

Lateral Raises 3x 8-12

Military Press 3x 8-12

Leg Extensions 3x 8-12

Standing Leg Curls 3x 8-12

Saturday:-

Off

Sunday:-

Off

gary2006

guys sorry for all the posts but ive got another couple of questions that hopefully someof you could answer....

what eactly does 3x 8-12 mean ? is it 12 on a lower 10 on a medium and 8 on a higher weight ? just wanted to make sure ....

and when is a good time to work in my ab workouts would it be during my days off or during a training day??

thanks

gary

BIG-UNC

3 sets of 8 - 12 reps keep your reps within that range for growth...so not below 8 and not above 12 mate

abs? what are they lol imo they should b trained evey 2 - 3 days

ps dont appologise for asking questions mate if nobody asked them none of us would know anything eh! just ask away everyone on here is very helpful mate you'll get a lot of help...goodluck

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gary2006

ah cheers BIG-UNC so how does my routine look so far?

2-3 days for abs you say ? so would it be advisable to put some low cable side bends high pulley crunchs bench crunchs and weighted situps in rotation to my days off ?

thanks again mate