beginner

[toffeeman]

Hi All

just wanting to know peoples opinions on my training and diet etc.

im 36 and my current weight is 12st 5lb and i started training at the beginning of august this year and my weight then was 13 st 7.

my first two months of training consisted of a one day split where i was doing a full body work out mainly consisting of presses, squats and deadlifts.

im currently now in the middle of combining months 1 and 2 and doing a 2 day split of mon, wed, fri and cardio on tues, thurs and sat.

my current workout is

mon
squats 12 10 8
deadlifts 12 10 8
leg press 12 10 8
lying leg curl 12 10 8
leg extensions
standing calf raise
seated calf raise
reverse crunches
crunches

wed

bench press
incline dumbell press
lat pulldowns
seated rows
dumbell overhead press
dumbell lat raises
barbell curlss
alt dumbell curls
overhead extensions
rope tricep pushdowns

friday is the same as monday and the following it will be the reverse.

my diet is

08.00 porridge oats with true whey
10.30 whey shake with apple and and almonds
13.00 wholemeal barm of chicken salad and extra light mayo
16.00 whey shake with banana and some nuts
train between 6 and 7
whey shake with l-glut and creatine
8.00 chicken breast with broccoli carrots and peas
11.00 instant milk protein then bed

my supps are true whey, creatine, l-glut, omega 3, cla and a multi vits every morning.

im looking to get some sesamin but none in stock at the mo.

any opinions are much appreciated

[Dangerscouse]

first of all nice going on the weight loss, that's really impressive!!!

too much leg work, ditch one of the calf raises and the leg extensions you're doing enough with the rest...

I'd also ditch crunches, but that's my opinion. The deads and squats will work your core enough if you do them right.

You could probably get away with doing one tri and bi exercise each too, but make sure you go heavy and hard on back & chest exercises.

As you are new to training stick to this routine and after about 6-8 months have a think about changing to something like push/pull/legs as a 3 day split

Try and eat whole food rather than whey shakes, it's far better for you. Maybe keep the morning and last thing at night shakes, and try and eat a proper meal or at least some low GI carbs and some good protein (e.g jacket potato and tuna/chicken or a pasta salad if you can't cook) before training i.e. at 4pm

keep cardio as HIIT and don't do too much, it's not really necessary i.e. keep your weights heavy and your cardio light!! Don't forget that you only grow out of the gym so get plenty of rest......

hope this helps.......

[Dangerscouse]

....shame your blue nose though

[Was_once_fat_dave]

carefull not to over do it either, training 6 times a week can easily lead to overtraining for a newbie. Try dropping 2 of your cardio sessions, this giving you better recovery and enabling you to double the effort with your lifting.

Good to see you starting off with the essential 3 lifts, so many times do you see people avioding these 'cause there hardwork'. There hard work for a reason you numbtys!!!

I agree with dangerscouse, his advice is spot on.

[toffeeman]

cheers for that lads but its ok dangerscouse im sure being a red has its positives not always but sometimes lol

[Twisted]

agree with all the above especially the excess shakes eat whole, train hard and rest and should do fine , good job on training legs aswell too many people forget about them and then a year or 2 down the line try and catch up ( and find it hard)

[toffeeman]

i find leg training is the most important and i enjoy it as well even if i do feel really sore in the morning.

[energy]

If you are only doing 1 set of each of the exercises where there is no number stated then I would say the routine is fine, otherwise as scouse said you may be over doing it just a tad. Congrats on the results so far, good results are always a great motivator!

[Scouse]

Hi you poor bluey...
As per the other guys comments, all looks ok but for volumes..

One question I would ask though is what are you aims?

If you just looking to lose weight/fat and get into a shape then your doing well..
also, I am guessing your doing 3 sets of each exercise and pyramiding the weights up? or at a conatant weight each set?

Finally, as your losing the weight quite quickly, you may be under eating to maximise muscle growth/gains? Do you monitor your calories? so you could see if you added 250-500 calories to help?

Good luck.

[toffeeman]

my aim is to lose weight / body fat and in my opinion im doing well. yes im pyramiding the weights up going heavier on each set. i dont think im losing weight too quickly to be honest as ive only lost just over a pound a week as ive been training for the last 10 weeks as ive ony lost just over a stone in 10 weeks mate.

my main aim is to get rid of the fat at the mo because i was quite fat before i started due to loving the junk too much. i dont drink at all and have the odd ciggy now and then but the way things are going im quite pleased.

as for "poor bluey" ive just heard on the radio liverpools owners have signed a deal with meccano and lego for the new stadium in stanley park. lol.

what would you suggest if i was adding more cals.

thanks mate