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Advice on Workout diet etc

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Advice on Workout diet etc - 7/3/2006 12:59:05 PM

ukjohn06

Posts: 1
Joined: 7/3/2006
Status: offline

I've been going to the gym for a while now but up untill 2 weeks ago I did random things and just went because I felt i should. Im 19 and now i've got more into exercises and picked up on things. My diet is poor, usually muesli for breakfast, a (cheese/tomato) sandwich and sausage roll for lunch and some random dinner. I've been advised to take protein shakes but am worried i'll just put it on as fat (is that possible?) as I eat a lot already. Anyway I understand diet is quite important so i should probably work on that.

My routine - I've never really done leg exercises, but will begin to use the leg machines at the gym, calf extension, leg press etc, though i don't want particularly big legs, i understand the importance of doing such exercises.

I don't want to be massive, just build up a little, more so around chest.

*I know my exercises are not brilliant as i don't wake up feeling worked/sore at all the following day.*

I go to the gym 3+ days a week
Chest work - Dumbell press 4 sets, 12 reps (18kg), 10 (22.5kg), 8 (25kg), 6 (25/27kg),
                  Inclined Press 4 sets (pretty much same as above)
                  2 sets of Flys -12kg
                  2 sets of Inclined flys 14kg
                  Benchpress 4 sets, 12 reps, 10, 8, 6 - finish on about 65kg, not much really

Tricep -       W Bar, pull down over head, lying on back on bench (unsure of exercise name)
                  12, 10, 8 6 reps, finishing on bout 30kg
                  Pull down from cables - inclined, using bench - 4 sets of 8
                  Sitting down, dumbell push from behind head
                  4 sets - 12 (18kg), 10(20kg), 6(22.5kg), 6(22.5kg)
                  Dips - 4 sets, 7 reps

Shoulders     Sitting shoulder press 4 sets of 10, 8, 6, 6 finishing on 16kg dumbells
                  Shoulder shrugs using smith machine, 4 sets of 10

Back -         Pulling dumbell up from kneeling on bench, 3 sets unsure of weight
                 Sitting and pulling cable - 3 sets

Someone has suggested doing 3 sets of 10 and having really small breaks, on a weight i can only just do

< Message edited by ukjohn06 -- 7/3/2006 1:01:58 PM >

Post #: 1

RE: Advice on Workout diet etc - 7/3/2006 1:03:25 PM

cpl

Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline

Half of your post is hard to read, looks like it got messed up from a paste or something-
But check out this article for more info on getting your diet right, and to assuage your fears about gaining fat from eating more.
http://www.discussbodybuilding.com/What_the_hell_is_a_calorie_anyway/m_135283/tm.htm
Follow the link at the end of the article to calculate how many calories your body really needs.
Good thing you're getting into working your legs, too- Smartest move anyone can make.
When it comes to working each muscle, you should look into working one or two muscle groups a day, with three exercises or so per muscle group, three sets or so per exercise. And yes- It's better to use a weight you can only just get out your desired number of reps with per set.

(in reply to ukjohn06)

Post #: 2