I am really, really new to lifting weights, as I started lifting on January 2nd. I've read some of the articles on this website, but I'm at a lost currently as to how I should continue.
Some background:
I am 5'10", and on January 2nd, 2009, I weighed 165 pounds.
I eat five times a day. An example of my daily diet would be:
Breakfast (8:00 AM): egg whites, whole wheat toast, and a protein shake.
Mid-morning snack (10:00 PM): about 8 ounces of unsalted peanuts.
Lunch (12:00 PM): chicken breast, steamed rice, broccoli, and a protein shake.
Mid-afternoon snack (3:00 PM): usually some sort of dried fruit, such as raisins.
Dinner (6:00 PM): baked salmon in a lemon-garlic sauce, dirty rice, carrots, and a protein shake.
I work out five days per week. After each work out, I walk at an incline for 45 minutes to an hour, and I use a heart monitor to try to keep my heart in the 120 bmp - 125 bmp range.
I lift at a weight to where I can only complete 8 to 10 full repetitions per set, and I do four sets per exercise.
Monday, chest/shoulders:
incline dumb bell press, flat dumb bell press, decline dumb bell press
inclie dumb bell flys, flat dumb bell flys, decline dumb bell flys
not sure what it's called: it's like bench press, but i extend my arms upwards (shoulder press maybe?)
not sure what it's called: i hold two dumb bells in each hand with my arms extended outwards, and i raise my arms upwards
not sure what it's called: i do a machine where i raise my arms up and down, sort of like i was acting like a chicken
Tuesday, biceps/forearms:
preacher curls using a bar
preacher curls using individual dumb bells
hammer curls
curls using the cable machine
not sure what these are called for forearms:
first exercise: i hold a dumb bell in each hand and bend my wrists up
second exercise: i hold a bar in both hands and let the bar roll to my finger tips and then "curl" it up
Wednesday, triceps:
skull crushers
not sure what this is called: i hold a bar in both hands across my chest with a close grip, and i extend upwards
tricep extensions
tricep extensions using the cable machine
Thursday, back:
lower back extensions
pull down
a do a machine that works my lats (not sure what it's called, but it's like a pull down)
i do another machine that works my lats (not sure what it's called, but i pull a bar from over my head straight down using both arms)
Friday, legs:
legs press
hamstrings on a machine
inner thighs on a machine
outer thighs on a machine
calf raises
squats
I work a muscle group each day, because apparently, my muscles have decent endurance. If I don't do multiple exercise on one muscle group at a heavy weight, then I'm just simply not sore the next day, much less feeling any sort of pump during or after my work out. However, if I do multiple exercises on the same muscle, then I do feel it. Moreover, I only have 30 minutes to work out during my lunch break, so I can't fit in more than that, really, anyway.
I weighed myself today, and I weighed in at 185 pounds. That's 20 pounds in two months! I was surprised at the actual weight value, but to be honest, you can tell by looking at me. I am a total fat ass now. I look like ****. You can't even tell I've been working out. It just looks like I suddenly started eating my ass off everyday with little regard to my health, which is so totally the opposite! I eat fixed portions, and I never over eat. I always stop when I start to feel full. Moreover, I'm eating healthy all day. I am incredibly frustrated.
My goal is to look like Brad Pit: lean, toned, and ripped. I do NOT want to be big or look like Arnold Schwarzenegger.
My time line is to reach this goal by January 1, 2019.
How would I change up what I'm doing to achieve this? OBVIOUSLY, what I'm doing is not working, so it cannot continue. What would be a better routine to achieve my goal than the one I'm doing now?
If you need more information, please let me know, and I will provide whatever it is that you need.
<message edited by on Wednesday, February 25, 2009 12:34 AM>