just started at gym
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just started at gym - 9/29/2007 3:01:39 PM
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john davies
Posts: 10
Joined: 9/29/2007
Status: offline
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First off i would like to say hi to all, as this is my first post.
I would like some help on a possible work out. Im 29 years old, 6ft tall approx, 13.5 stone. medium build.
Im possible a little over weight as currently carrying allttie bit of flab around waist. i would like to tone up and build my chest muscles if possible, and would welcome any advice you lot can help me with many thanks john
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RE: just started at gym - 9/30/2007 11:55:49 AM
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john davies
Posts: 10
Joined: 9/29/2007
Status: offline
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any ideas ???
(in reply to john davies)
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RE: just started at gym - 9/30/2007 2:33:20 PM
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triggamayn09
Posts: 1752
Joined: 8/15/2006
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best way to tone up and is a strict diet that all i gotta say
_____________________________
Chronic Master Debater of the Emancipation Detoxification. DBB's oldest forum group, impregnating Hilary Clinton since 2/12/08.
Current Stack:
Creatine
Beta Alanine
BCAAs
Current Weight :223 lbs
http://i30.tinypic.com/wivzbn.jpg
(in reply to john davies)
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RE: just started at gym - 9/30/2007 3:00:02 PM
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john davies
Posts: 10
Joined: 9/29/2007
Status: offline
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hi would you be able to give me some ideas to get me started on a program.
(in reply to triggamayn09)
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RE: just started at gym - 9/30/2007 4:25:08 PM
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scubasteve311
Posts: 69
Joined: 9/29/2007
Status: offline
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hey john, howya doin? here is a simple routine that is good for pretty much all areas, to gain muscle and to get somewhat cut.
Monday: chest/tris (heavy lifting/low reps)
Tuesday: biceps/back/cardio (heavy lifting/low reps)
Wednesday: Shoulders/Lats/abs
Thursday: Cardio
Friday: chest/tris/cardio (light lifting/ high reps)
Saturday: biceps/cardio (light lifting/ high reps)
Sunday: off
* remember (cardio: at least 1/2 hr-40 min of running) (Back: military press and sitting pull-downs are good for your back and bis at the same time.)
Your diet also has alot to do with your success. if you eat crappy foods, its like you didn't even w/o. if i eat something bad. i tell myself that i just threw my w/o out the window. here are some tips to eat healthy/cheap/still taste good.
1 small can of tuna 11 a.m.
1 small can of tuna 1 p.m.
1 ham/turkey sandwich/protein shake 4 p.m.
1 salad w/ lite dressing 7 p.m.
this is is just to give you an idea of what you should be eating on a daily basis. i like the tuna and think it tastes good... i eat it out of the can , but thats just me. others put mayonayes in it, but thats a big no no in my book. other foods that i eat to mix it up are:
Boneless chicken breasts: cooked on the foreman with garlic salt. slice it up and eat it, or put cheese on it and make a sandwich.
Spaghetti: with sauce and some garic bread.
and all skim milk too... only drink milk and water.. lots of water because i find myself dehydrated sometimes.
after you read this try it out for 3 weeks or so and lemme know how it works for you..
p.s. check out naNO Vapor too if your looking for a good pump.. use as directed though, u'll get PUMPED!!! haha
I also do a "spartan 300" ab workout b4 i go to bed 4 nights a week... its simple
3 different ab excersized, 25 reps of each, perform them one right after eachother. do 100 of each = 300 reps... i rest when i'm 1/2 way through.
_____________________________
Weight: 182
Bench: 220
Curl: 110
Using: naNO Vapor + GNC 100% Whey Protein
(in reply to john davies)
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RE: just started at gym - 10/1/2007 11:40:09 AM
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john davies
Posts: 10
Joined: 9/29/2007
Status: offline
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hi what sort of reps should i be doing. and what sort of weights should i start with..
(in reply to scubasteve311)
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RE: just started at gym - 10/2/2007 4:05:43 AM
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smoundzou
Posts: 2481
Joined: 5/4/2007
Status: online
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The first thing you should do is find a good calorie calculator and determine what your daily maintainance calories should be. From there, slowly deduct 200-500 calories until you start to lose weight.
The next step would be finding a good diet. do a search on this board and you'll find tons of helpful dips regarding what to eat and when to eat it.. Everyone's body reacts differently to diet and it may take some time to determine how your body reacts to certain foods. But the bottom line is,, you have to decrease calories in order to lose weight..
Another thing to consider is.. it's virtually impossible to gain muscle while on a diet so you'll be sacrificing muscle gain. Unless your grossly obese and need to drop weight for health reasons.. I would highly suggest not going on a diet.. Before anyone starts a cut, they need to have a decent muscle base due to the fact that when you do cut.. you're going to lose muscle.. no way around it.. at least no way I've ever founds.. :}
Regarding the routine posted, I'm sure the poster is trying to help but the structure of the routine is horrible...and very un-even.. No leg work and Chest / Back/Bi's/Tri's 2X's and Shoulders only 1 X?
Try doing a basic 3 day full body or 4 day upper lower split. If you're just starting out you'll see your best muscle gains by doing this type of routine.. The routine the poster suggested has no leg work and leg work is vital to any weight training program..
Make sure your routine incorporates Squats and deads.. two of the best mass / strength building exercises you can do..
Here's a very simple 3 day full body that will work every muscle and give you your best gains..
3 working sets of 8-10 reps
Start each exercises with about 60% of your max lifts. Do 3 sets with the same weight.. the next workout day.. add 5-10lbs.. depending on the exercise..
Monday:
Squat
Incline Bench
OH Press
Bent over BB or DB Row
SLDL
Wednesday:
Deadlift
Weighted Dips
OH Press
Seated Rows
Pullups supinated grip
Friday:
Squat
Flat Bench
OH Press
Bent over BB or DB Rows
Pullups pronated grip
If you want to add some isilations.. only add 2 each day from the list below and only do 2 or 3 sets of 10-12
Remember, you're bi's tri's rear delts and calfs are getting plenty of stimulation from the compounds and there's no need to overkill.. keep it very simple..
BB or DB Curls
Lying Tricep exts... Press downs
Reverse Pec Dec for rear delts..
Calf raises..
good luck
_____________________________
There is never enough time to do everything, but there is always enough time to do the most important thing
Current
Age: 45
Height: 5'11
Weight:225BF: 14%
Time to cut...
=========
clickthislink
(in reply to john davies)
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