j2bryson
Posts: 10
Joined: 11/28/2007
Status: offline
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Hi everyone,
Ok so I’m new to the world of weights. I’ve always been quite active but I was more of a runner. I just completed a half marathon in the summer and now I’ve taken interest in weights and transforming my body. I’ve lifted before, but it was always to maintain and never to gain any real mass. My goals now are to gain muscle mass and possibly even compete in a fitness competition in about a year or two. (I must do more research on this, but the interest is there and I’m quite curious)
I’ve been lifting now for a month. I’ve outlined the program I’ve been following as well as my diet. I should also mention that I’ve had a lot of problems in the past with weight management and body issues. I’m having a hard time right now figuring out how much I should be eating and how much cardio I should be doing as I think I have a fairly high metabolism. Given my regime below I could lose 1-1.5lbs on 1800 cals (with one cheat day a week)
For the last week I’ve been trying to keep my intake around 2000 and I haven’t lost any.
I’d like to start a new program come December and really get my nutrition on track. (I can show you the program I’m thinking of if interested).
Any suggestions would be grrrrrreatly appreciated. Thanks guys!
(oh and I appologize for the length of this post :S)
Workout
M – chest and triceps (flat bench dumbbell press, incline dumbbell press, fly machine, pushups/dips; rope kickouts, vbar pressdowns, dumbbell kickbacks)
T – cardio, usually swimming for an hr
W – Back and biceps (bent over rows, pendlay rows, wide rows, pulldowns; dumbbell curls, incline dumbbell curls, hammer curls, cable curls)
TH – cardio: spinning 45min
F- shoulders and hamstrings (military dumbbell press, side raises, rear delt exercise, upright rows; seated curl machine, laydown hamstring curl, walking lunges)
cardio: 8k run or 45min swim
S – rest
S – quads and calves (squats, deadlifts, extension machine, abductor/aductor machine; calf raise machine, seated calf raises)
I do 3 sets of 6-8 of heavier weight. (for me J )
Usually do cardio on Monday or Sunday depending on how I feel, on average I do 4 times a week, 45-60min/session. My HR is often in the range of 170-180.
I include abs every other workout, on average twice a week.
My stats: 5’5 ½, 120lbs, 23yrs
Diet:
7:30: 1/2c oatmeal with a bit of brown sugar (splenda type)
100g fat free yogurt (no sugar added)
9:30: 19g almonds, small apple
11:00: pre workout: salad with chicken (80-100g), veggies, cheese and salsa
2:00: post workout: protein drink, 2 rice cakes with pb
4:00: snack: 1/2c chili, or fish or 1/2c cottage cheese
6:00: chicken (80-100g), broccoli/some veg, 25g cheese, 100g fat free yogurt (no sugar added), sometimes 1cup sweet potato or some
8:00: 1 cup skim milk, banana
I try to vary my diet but these are generally the things I eat.
Thanks again for everyone’s help J
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