SH$T! Obviously, I screwed up somewhere...

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SH$T! Obviously, I screwed up somewhere... - Wednesday, February 25, 2009 12:31 AM ( #1 )
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>
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Re:SH$T! Obviously, I screwed up somewhere... - Wednesday, February 25, 2009 6:22 AM ( #2 )
Seeing as you can only get in a 30 minute workout each day then you might not be burning off enough calories for the amount you are eating, simplified you probably eating too much. If you gained 20 pounds in two months, seeing as you are a beginner that could be some good muscle gain, but I would say 10lbs of it is muscle max, and the other 10 is fat, if you really that bothered about it cut down the amount you eating and add cardio into your routine, if you arent that bothered you could just cut down the amount of food, forget about cardio and continue to bulk until you are 195-200 and then think about cutting but try to make sure the next 15-20 lbs you add is 75% muscle by eating the right amount and cleanly.



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Zebman

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Re:SH$T! Obviously, I screwed up somewhere... - Sunday, March 01, 2009 5:23 PM ( #3 )
Eat less, how much depends on your body, and spread your food out. Have another smaller meal at 9, then some kind of protein/casein before bed (milk is an example), little/no carbs.

Change up your cardio too. It sounds like its become routine; if so, switch it up with running, or an eliptical machine, a bike, etc.  Higher intensity, for a shorter period. When that becomes easier, change again. Cardio becomes less effective with adapatation.
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Re:SH$T! Obviously, I screwed up somewhere... - Monday, March 02, 2009 2:08 AM ( #4 )
you need to work out for longer. The diet would be exellent IF you trained for longer

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