Finally started training

[Benno82]

Hello,

I have been interested in body building for several months and this week I had my first real session in he gym. I have been reading about the nutrition and supplementation side of the game on the internet after reading 'scrawny to brawny' last year. My aim is to put on lean muscle and lots of it. I am probably an ectomorphic person but in the last year have put on weight, mostly fat i think and weigh just under 13 stone. I am 25 years old and have a very sedentary office based job wich may explain the weight gain. Now I will explain my diet supplements and work out.

Diet
Breakfast
1 peice of whitetoast with peanut butter
1 shake - 150 ml egg white, 30g whey isolate, 70g fine oats, 15g palatinose, 2 teaspoon chocolate milkshake powder, 300 ml full fat milk 200ml water.

Morning Snack
1 Banana
30g salted & roasted cashew nuts

Lunch
Chicken sandwiches - 100g chicken and 3 slices white bread
125g fruit yoghurt (not a particularly healthy one - yeo valley smoothy)

Afternoon Snack
Carton of sun maid california raisans - about 60g i think
Chocolate bar

Evening Meal 1
Tin of soup and 2 slices bread and 50g chicken breast
or...
Sandwich - 2 slices bread and 40g cheese or 4 rashers healthy living bacon

Pre Work Out Shake
30g whey isolate
30g palatinose
mixed with fruit squash and water

Post Work Out Shake
30g whey isolate
150ml egg white
60g fine oats
15g palatinose
2 teaspoons of milkshake powder
300ml full fat milk and 200 ml water

Evening Meal 2
150g lean meat - pork medallions, chicken breast, salmon, prawns, cod, beef
300g potatoes - boiled, mash or baked
100g vegetables - brocoli, cauliflower or carrots

Supplements
Morning
1 MP Daily vitamins
1 MP Vitamin complex
1 Glucosamine sulphate
1 Fish oil capsule

Pre Work Out
3 MP Bcaa tablets
4 MP Cee tablets

Post Work Out
3 MP Bcaa tablets
1 Fish oil capsule

Work Out
As I have only just joined the gym im doing a very general program for the first month or so. Split routine upper body then legs, one or two days off between work outs. My only work out so far was as follows...

Cross trainer - 10 minutes to warm up
Bench press - 3 sets of 12-15 reps (first set with just bar to get technique sorted, then just 10k for 2 sets)
Incline bench press - 3 sets 12-15 with 12.5k dumbells
Military press - 3 sets on plate loaded machine 10k on each side
Barbell curl - 3 sets 12-15 reps not sure on weight, using a EZ bar.
Lat Bar machine - 3 sets 15 reps dont know weight.

Next work out tommorrow will be all legs so im guessing squats and leg presses.

Thank you for reading. Do you have any suggestions, comments or questions?

Cheers again

[HandyX]

I'm a novice too but you have a plan so go for it. I'm about to start a programme of my own. If I'm wrong in any areas it won't be by much and I'll learn from any mistakes and adjust accordingly for next time.

Good luck.

[Dangerscouse]

I'm no expert by any means, but I'd have thought that you should have some more quality protein mid-morning and mid-afternoon i.e. every 2-3 hours

As for the training, like HandyX said you'll soon see if it's working for you and then you change it if doesn't it.