Is My Training/Diet Correct?

Training Beginners
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~Last Updated Saturday 17th 2009~
I will be updating this thread regularly

Im doing this training regime for size and strength, am I going the right way about it?

My Specs:

Age: 18
Height: 6ft 0in
Weight: 182 lbs

Training Regime :

Monday - Workout A

Back Squat - 3 x 5 - 40kg (89 lbs) (low due to not being able to clean more then 40kg at the moment) (and lack of plates)
Bench Press - 3 x 5 - 55kg (121 lbs)
Dead Lift - 1 x 5 - 65kg (143 lbs)

Tuesday - Rest

Wednesday - Workout B

Back Squat - 3 x 5 - 40kg (89 lbs) (low due to not being able to clean more then 40kg at the moment) (and lack of plates)
Military Press - 3 x 5 - 40kg (89 lbs)
(need to fill)

Thursday - Rest

Friday - Workout A

Back Squat - 3 x 5 - 40kg (89 lbs)
Bench Press - 3 x 5 - 55kg (121 lbs)
Dead Lift - 1 x 5 - 65kg (143 lbs)

Friday - Rest

Saturday - Rest

Sunday - Rest

(week one I will do workout in this order ABA, week two ill do BAB etc.)

(I train at home, in the garden >.<, normally im training in -4 to -5 oC, I wear alot of clothes etc.. to keep warm, but could this be effecting my gains?)

(I do no have access to horses or a squat rack, so I have to clean the weight each set for Military press and Squat, will the 1 clean per set be helping me? just wondering..)

My Questions:

  1. My diet is literally non existent, and this is my main problem, I eat clean, but I dont eat often enough, and some times im left hungry.I really need help on eating, if you could give me an example eating regime to gain as much mass as possible, that would be ideal.

  2. Supplements, as a beginner do I need any?

  3. On workout B, im struggling to find something that fills in for power clean or chin-ups,I find it very awkward trying to learn to power clean alone, and at the moment have no one to teach me how to do it correctly (the videos dont really help me enough).

  4. I was told this was the best beginners guide for gaining strength and size, is this true? if not, why not?

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  1. try to read up on some good articles regarding diet. a great tip, something i always do, is prepare meals in advance. that way, im never left hungry or thinking “what to eat?” its all ready for me, come meal time. in terms of eating, ensure you get protein each meal, dont avoid the good fats or carbs, drink alot of water, and keep a dietary log! its probably the best thing you can do!

  2. you dont need supplements, but they can be very helpful. if you can get everything you need without them, more power to you, if not, invest in some. just remember that theyre supplements, not food replacements powders!

  3. BB rows. i was going to mention earlier, your routine looks to be “starting strength”, minus the rows :).

  4. as a beginner, focus on learning proper technique and form, learn about diet and nutrition, and stick to a proven routine. just dont waste your time in the beginning like i did :slight_smile:

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Starting Strength is a great workout, looks like you’re off to a good start. If you haven’t already, read the thread “Starting Strength, the Guide” in this forum. Also, try to find a squat rack or something so you can do back squats without having to clean the weight. For you questions:

  1. If you want to gain as much mass as possible, you should be eating every 2 hours. Eat at least 30g of protein with each meal, make sure you’re getting at least 100g f healthy fats a day, and don’t worry to much about limiting your carbs. Start off eating 3500 cals a day, and if you haven’t gained at least 3 lbs after two weeks, add 500 more cals per day. Repeat as needed. If you’re really having issues, and you can handle dairy, drink a gallon of milk a day.

  2. Fish Oil. Whey powder if you’re having trouble getting enough protein. Some sort of post workout shake might also help if you have some spare cash, but you really don’t need anything else right now. Get your diet tight before adding a whole bunch of sups.

  3. It works best if you can learn to clean, its an awesome lift that really is hard to replace. However, if you really can’t, bent over barbell rows are the normal substitution.
    If you do go with the rows, add the following in on tuesday, thursday, and saturday.

5x5 broomstick deadlift
5x5 broomstick shrugs
5x5 broomstick high pulls
5x5 broomstick front squats

After two weeks, change that to a 5x5 complex, where you do a deadlift, a high pull, and a front squat without any pause in between. again, use a broomstick. After another two weeks at most, try doing power cleans with just the bar instead of rows.

  1. Its one of the best. Everyone is unique, so a custom workout designed by a great coach may work better, or you may find that you really just progress better on a 4x6 protocol. However, a whole lot of people, myself included, have had wonderful results with it. Just remember that how much size you gain will depend on how well you eat.
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thanks alot for the great replies

What shakes would you recommend?

and is it ok to add a bit of flavoring to my milk?