New here - Help plz?

[tom00]

Hello,

I'm new here. Lovely site etc..

I was wondering if anyone would be able to take a look at my Training/ diet and see if it's ok.

I've been training about 10 weeks now and have gone from 73.5kg to 78.2kg. I'm looking to bulk up for at least the next 6 weeks then maybe start cutting? Goal is to get bigger arms and lose fat to get a tighter stomach.

Stats: 78kg, 17% Bodyfat (I think), 23 years old, 6 foot.

Pics - June vs. August 2009:

70.photobucket.com/albums/i85/tom-anoth/m1s.jpg

Food:

Meal 1: 100g Fine oats, 30g Whey, 7 Prunes

Meal 2: 200g Brown rice, Half tin Tuna, Pesto

(PWO: 50g Waxy maize starch, 50g Whey)

Meal 3: 200g Brown rice, Half tin Tuna, Pesto

Meal 4: 100g Fine oats, 30g Whey, 750ml semi-skimmed milk

Meal 5: 2 Ham, cottage cheese and mozarella sandwiches on wholemeal bread.

Meal 6: Brown rice, Chicken, Salsa

Meal 7: 60g MP bedtime formula, 15g Olive oil

Totals: 3031kcal / 69g fat / 279g carb / 225g protein (Work out day: 3408/73/426/264)

Also taking creatine, BCAA, glutamine.

Work out is a 3 day split but done 4 days a week (wed,thu,sat,sun). Do 10 or 15 mins cardio to warm up. This is the plan the personal trainer gave me at the gym. Numbers are reps and they're all pretty much done to failure.

I tried squatting with free weights but I had trouble lifting the bar over my head and thought It'd be even harder once I'd upped the weights :/ Hence the smith machine (no rack at gym).

1. Chest + Biceps (2 sets - A set of all of them then repeated.)

Bench Press (smith machine)
Dumbell Chest Press - 10
Incline Chest Fly - 10
Press Ups - Max
7s Bicep Curl - 21
Dumbell screw curl - 10
Cable cross over - 10
Concentration curl - 10
Crunch - 12
Floor Cycle - Max

2. Traps + Triceps

Bent over row - 10
1 arm row on that UFO looking thing that you balance on - 10
Reverse press up - Max
Wide grip pull ups - 8
Tricep Kickbacks - 8
Tricep push - 10
Skullcrushers - 10
Tricep dips - Max
Sit ups - 15
Plank with tap - Max
Side Crunch - 8

3. Legs + Shoulders

Leg press - 10
Smith machine squats - 10
Leg curl - 10
Lunge into Lat raise - 10
Wall squat w/ swiss ball - Max
Shoulder press - 10
Butterfly arms - 8
Arnold Press - 10
Clean and Press - 10
Leg raise - 10
Crunch - 10
Plank into superman - 8

Many thanks in advance,
Tom

[allan5790]

There are far too many exercises in general each day. There is no need to do multiple exercises to train relatively small muscles like biceps and triceps.

How about this?

Chest and Triceps :
Bench Press 5x5 (free weights if you have but if not then smith will have to do)
Dumbell Bench Press 5x10
Tricep Dip 3x12
Pushup 3x20 (If you can manage. Once that gets too easy then try plyo pushups and different variations to make it harder)

Back and Biceps :
Bent over row 5x5
Pullup / Chinup 5x5 (Work up to 5x5 with bodyweight and then overload with extra weight)
Reverse Press Up 3xF
Dumbell Curl / Bicep Curl (Whatever curl movement you fancy)

Legs, Shoulders and Abs :
Squat / Deadlift (Heavy - Alternate from week to week) 5x5
Shoulder Press 5x5
Deadlift / Squat (Light) 3x15
Hanging Leg Raise 4x12
Heavy Sidebends 4x12

For a beginner you should really focus on building a solid base. No need to do 3 different isolation exercises for the same muscle! Why not give that a try and see how it works out? Then maybe you can mix it up and try training different sets of muscles on different days.

[greg]

Diet has no fruit or veg?

Exercises there seems to be a lack of compound get squats & deads in there.

[tom00]

allan5790: Thanks, allan. I thought I may be doing a bit too many exercises. That routine looks good.. I think I may give it a go today. Would a 5x5 type routine be ok for someone looking to bulk as much possible?

With the Squats/Deadlifts do you mean do squats one session and deadlifts the next? Would you do the opposite for the light set?

greg: Yes, I should probably try adding some veg into the rice and tuna etc too. I used to put peppers and stuff in but got lazy.

Thanks guys

[tom00]

Also.. on an unrelated note:

I have what looks like a bloated belly. I don't have that much fat and I've heard that it could be my posture. Does it look like I have a problem here? If so, what's a good way to correct it.

Pic: i70.photobucket.com/albums/i85/tom-anoth/pos.jpg

Thanks,
Tom

[SpiderDan]

who doesnt want bigger arms and a smaller waist?

If my gym didnt have a rack i'd change gyms....but lets assume that isnt possible.

I dont like your program there's alot of little exercises which realistically are a waste.

if you want to train 3x a week Id pick the stronglifts or starting strength program but adapt it to fit the equipment you have.

Personally I wouldnt smith squat, it forces an artficial range of motion and poor form. If you have no rack Id go with a rear foot elevated split squat holding dumbells, its almost as challenging as the squat without needing to put a heavy barbell on your back.

For the beginner, frequency is key to learning form which is why I dont recommend splits but how you train is your decision. I will always recommend picking up a prewritten program as effective program design is not easy but again its up to you.

[tom00]

Thanks Dan,

I will be changing gyms in 8 weeks, so I'm hoping the local one where I'm moving to is more equipt.

I tried the Chest and Triceps day allan posted. It was less work and I felt less 'pumped' but perhaps I was overtraining before.

I've pretty much decided now that I'm just going to follow the Stronlifts 5x5 programme.

I was thinking I could do front squats as that would be a bit safer without the power rack - I'll see what it's like with the weight on.

Tom