Recently started training, need advice.

[wh1sk3y]

I wouldn't exactly say I'm new to bodybuilding but I have never been that clued up about the best workouts/supplements/diets etc. when it comes to achieving my goals.

I have recently started training again with the goal of increasing muscle size and strength, as well as hopefully cutting down my body fat levels and have that beach body for when summer arrives. (Basically, I want to look somewhere close to a 'Men's Health' cover model in about 6 months).

1). I am currently going to the gym 6 times a week, for about an hour and a half per session, training different muscle groups each day so as to keep everything fresh and allow for recovery. My workout is as follows:

Monday: Chest/Triceps/Shoulders
Tuesday: Back/Biceps/Forearms
Wednesday: Legs/Abs
Thursday: Chest/Biceps Forearms
Friday: Back/Triceps/Shoulders
Saturday: Legs/Abs
Sunday: Rest

Following this routine I reckon I can continue to go to the gym daily without fear of overdoing anything since I am generally allowing at least 48 hours between workouts of the same muscle groups.

2). I am also currently taking a number of different supplements. At the moment I have made myself a mix of Impact Whey Protein (Chocolate), Dextrose, L-Tyrosine, Taurine, Creatine Ethyl Esther HCL and Beta Alanine. I have a shake before the gym, mixed with water, and then another one straight after mixed with milk to aid muscle recovery.

3). I have currently been going to the gym around mid morning and just putting a banana in my pre-shake as my breakfast (I am going to start eating porridge to keep me fuller longer and give me more energy). Straight after the gym I have my post-shake along with a high protein lunch and some fruit. Any time I feel hungry between lunch and dinner I eat peanut butter on brown bread or some more fruit/nuts to keep me going.
I have dinner between 7 and 8 each day and it generally consists of an even mix of protein and carbs (curry and rice, stroganoff and potatoes, fish pie etc.)

I have been following this routine for just over 2 weeks now and everything seems to be going well (I feel healthy and never seem to feel strained or lacking in energy in the gym).

I have just run out of Impact Whey and Dextrose and thought now would be a good time to get online and ask others for advice on what they think of my workout/supplement/diet etc. and ask for any advice or changes in what I'm doing right or wrong? or if anyone can recommend some better supplements than I am currently taking? I think I will get some more dextrose because it makes my shakes taste better and gives me the energy I need, but is there a better protein supplement I can take?

Am I overtraining? Am I taking the right supplements? Do I need to change my diet? All criticism and advice will be much appreciated.

Thanks

[stronglikewood]

Hi,

After two weeks it's hard to say if you're overtraining, though there is a good chance such a routine will lead to it eventually. Your diet isn't detailed enough for anyone to say whether it's enough or not (it looks like it could be too little for 6 days). You don't need more supplements. You will know if your diet and training are adequate by whether you are getting stronger from session to session, or not.

Just out of curiosity how were you training before, and what are your current lifting stats and bodyweight?

[Zeigler]

To add to what SLW said:

Personally, I'd suggest dropping the supplements except the whey (if you need it) and the creatine. I would argue that all the other stuff your taking is worthless, but for some people they may have a place. That place is however, supporting an already spot on diet.

As SLW mentioned - if you wrote up a detailed diet for us, we may be able to give you better advice. But my immediate advice is to drop those supplements and work on nailing your diet through wholefoods and then somewhere down the line, when you've made good progress and have everything dialed in - maybe add some beneficial supplements back in (although, I dont really like the majority of supplements myself !!)

However, two supps that I would reccomend you getting is a fish oil and a multi-vit. The fish oil will help with inflammation and joint health (+numerous other things) and the multi-vit will make sure you cover all the bases your diet may be missing.

[wh1sk3y]

I weigh 13 stone 2, My workout yesterday (Chest/Triceps/Shoulders):

Decline Bench Press: 20kg dumbells (3 sets of 10)
Decline Flyes: 10kg dumbells 3x10
upright rows: 15kg dumbells 3x10
Bent-Arm Lateral raises: 10kg dumbells 3x10
Incline Bench Press: 20kg dumbells 3x10
Incline Flyes: 10kg dumbells 3x10
Cable Tricep Press: 40kg 3x10
Kneeling Cable Pullover: 40kg 3x10
Seated Overhead Press: 15kg dumbells 3x10
Flat Bench Press: 20kg dumbells 3x10
Flat Flyes: 10kg dumbells 3x10

Allowing 60-90 seconds rest between sets.

This is a standard day for me, doing around 30 sets across 3 muscle groups.

I am pretty sure that I am not eating enough for the amount of work I am doing, nowhere near. I want to start eating more but I don't want to put on lots of fat. Is there a way of combining my bulking and cutting phase so that I am just putting on lean muscle rather than putting on bulk muscle and chiseling it down? Do you know of any diet plans you could link me to?

What type of MP protein are you using? I normally use the MP Impact Whey but since I have run out I thought I might see if there is anything better. So far it looks like the Total Protein is the best value for money?

Thanks

[stronglikewood]

Woah. Too many exercises for chest and the flyes are wasting energy that could be used for pressing movements. You need to simplify what you're doing and just work on gaining muscle. If you do that without gaining very much if any bodyfat you will appear leaner without having to worry about losing fat (which is a waste of time unless you are really really obese, or have lots of muscle to cut into).

If you are set on doing 6 days I'd do no more than TWO exercises per muscle group that day and concentrate on getting STRONGER on those exercises. For example

Day 1
Chest: Press (whether this is incline/decline or flat does not matter) 5 x 10 and a flye 2-3 sets.
Shoulders: Laterals and rear delts 3-4 sets
Triceps: Any exercise you want for a few sets
Day 4:
Shoulders: Press (seated or standing) 5 x 10
Chest: Press (different from day 1 press and different rep range, either higher reps or lower) a few sets
Triceps: Another different exercise for a few sets.

Less filler, and easier to track if you're getting stronger or not. You should be aiming to gain 2-3 pounds a month, maybe more. As for your other days, if they're as complicated as the day you posted then they need to be reworked aswell.

And I say again, you may find 6 days too much and you will stop progressing quickly. You will know if that is the case!

[elmo322]

Quote

I weigh 13 stone 2, My workout yesterday (Chest/Triceps/Shoulders):

Decline Bench Press: 20kg dumbells (3 sets of 10)
Decline Flyes: 10kg dumbells 3x10
upright rows: 15kg dumbells 3x10
Bent-Arm Lateral raises: 10kg dumbells 3x10
Incline Bench Press: 20kg dumbells 3x10
Incline Flyes: 10kg dumbells 3x10
Cable Tricep Press: 40kg 3x10
Kneeling Cable Pullover: 40kg 3x10
Seated Overhead Press: 15kg dumbells 3x10
Flat Bench Press: 20kg dumbells 3x10
Flat Flyes: 10kg dumbells 3x10

Allowing 60-90 seconds rest between sets.

This is a standard day for me, doing around 30 sets across 3 muscle groups.

I am pretty sure that I am not eating enough for the amount of work I am doing, nowhere near. I want to start eating more but I don't want to put on lots of fat. Is there a way of combining my bulking and cutting phase so that I am just putting on lean muscle rather than putting on bulk muscle and chiseling it down? Do you know of any diet plans you could link me to?

What type of MP protein are you using? I normally use the MP Impact Whey but since I have run out I thought I might see if there is anything better. So far it looks like the Total Protein is the best value for money?

Thanks

How long did that session take? I would never do chest and shoulders on the same day as I prefer not to, out of personal choice and the fact that chest will hit shoulders and triceps so I do shoulders with legs.

One way in which you can progressively increase the load could be starting with 6 reps and then each week add a rep using the same weight then once you hit 12 then take the weight up and the reps down. Doing this will get results and you should be able to do this for months.

I wouldn't bother with cutting and bulking at the same time, a lot of methods of gaining size whilst keeping fat levels at bay are quite complex and I think if you eat clean calories, possibly spread your meals in to six smaller portions then fat gain will be minimal. Cut out sugar to a minimum and fast digesting carbs too (except straight after training).

One of the most important things to consider along with diet and a training program is that you are performing the exercises correctly with good form. make sure you strengthen key areas like lower back, rotator cuff and abdominal's. Flexibility is also another neglected area, there is nothing worse than picking up an injury a few weeks into training. Little things to do with technique are important e.g. when chest pressing rather than having the arms out at 90 degrees (this puts a lot of stress on the shoulders and takes emphasis off the chest) keep them more in towards the body.

Use a reduced range of motion to hit the chest more instead of coming near lock out which works the front delt a lot. As SLW says reduce your exercises and just focus on progressing, eating, sleep and gaining size.