I need a workout program. As of now, I decide what I’m going to do at the gym once I get there. It’s very unorganized and I know I should be more focused. However, I try my best to cover all body parts. I also don’t know if I’m doing my cardio properly.
Currently, I do a full body workout 2-3 times a week and cardio 1-2 times a week. My weightlifting and cardio average around 45 minutes. Cardio could be an elliptical, stairmaster or spinning class.
I am 27, weigh 138 lbs and have about 18% body fat (somewhat guessing). I consume about 2000 calories per day. I’ll post pictures later…can’t at the moment. I consume between about 90 grams of protein a day. I’m allergic to whey so I’ve been drinking chocolate milk after workouts as my “protein shake”.
To give you an impression of my strength (which isn’t that great) I can bench 105 lbs @ 3x6. I don’t know my 1 rep max since I workout alone.
Anyway, if you have some advice on building a workout and nutrition program I’d like to hear it.
Given your stats I think it’s imperative you learn about nutrition and proper training. This site has TONS(probably too much) information about both subjects. You would benefit greatly from reading the “are you a beginner” thread stickied to the top of the beginners section and following through with one of the plans and learning how to eat properly. Read the 7 habits by John Berardi and follow them, pick any program that catches your eye and follow it. You didn’t list your goals but can I take a guess and say gain muscle?
90 grams of protein is verrrry low even for someone at your bodyweight. You need at least double that. Also if you are allergic to whey that is unfortunate, but milk contains whey you know?
It really doesn’t matter what you choose, full body body part split, 1 set, 5 sets, whatever, high protein, moderate protein etc as long as your are consistently improving over time you’ll be ok.
Okay, thanks. I will read those articles. I will use this thread to discuss any issues I have after I read them.
I’ll also write out what I think I should do and people can give me advice, etc.
Uhmmm, I tried whey powder and ended up going to the hospital. Also, first time I ate cottage cheese I had a bad reaction, but not hospital worthy. When I drained the liquid in the cottage cheese and ate the curds it didn’t bother me. I found out that the liquid in cottage cheese has whey. I’m assuming it’s whey that’s bothering me although I’m also confused by the fact that milk whey and doesn’t seem to disturb me (at least only slightly).
Think of it this way. If in three or four years’ time (or thereabouts), you deadlift 500, squat 400, and bench 300, it won’t matter how you got there. Obsess over the ends, not the means.
There are many ways to get you to that goal. Once you are there, you will probably know better than anyone else what you need to be doing for yourself.
As far as beginner templates, I am personally partial to a few, but I’m sure there are folks smarter, bigger, and stronger than me who have other ideas. I would tell you to look at Chad Waterbury’s ABBH program, Bill Starr’s basic 5x5 plan, Ed Coan’s basic powerlifting routines, or Dan John’s ‘One Lift a Day’ program…these approaches are very different one from the other, but they are all simple, all focus on a relatively small group of heavy lifts, and all allow fairly rapid weight progression if you train with tenacity.
Just keep your training simple, and your eye on bringing up your lifts. More weight on the bar plus more weight on the scale equals more muscle on your body.
One of the things that bothers me is that my gym kind of sucks, but I got a free membership from my work. The worst part is that it doesn’t have a power rack. I comprise by doing front squats on the smith machine or by doing hacks instead. I’ll look into those exercise programs. Anyway, I think I’m finally accepting that I need to eat more to gain muscle…I’ve always feared putting on fat, but currently when I lift I see very little progress and I think it has everything to do with my diet.
[quote]Digity wrote:
I see very little progress and I think it has everything to do with my diet.[/quote]
Ding ding ding.
[quote]
One of the things that bothers me is that my gym kind of sucks, but I got a free membership from my work. The worst part is that it doesn’t have a power rack. I comprise by doing front squats on the smith machine or by doing hacks instead. I’ll look into those exercise programs. [/quote]
You can do fine with squatting in the smith if that’s your only option within your budget, don’t let anyone tell you differently. If you squat 135x10(1 plate a side for easy math) tomorrow and squat 365x10 a year later, your legs are going to grow. Build a foundation of strength with big movements and eat enough to support your growth and you’ll be ok.
Read everything by Ian King and start doing the limping series and 12 weeks to super strength combined as a 4 day split. Replace the back squats with hack squats.
Here’s a picture of my front, side and back. You’ll notice that I have a bit of a pot-belly. I read the article on eating and I’m getting the impression that I might be a little insulin insensitive and should tailor my diet accordingly.
I plan to eat 2800 calories. Previously, I was between 1800-2200 per day.
Tangible results? String together two months of never missing a workout and always improving, two months of never missing a bodybuilding meal, your results will be there. Turn that two months into two years and you won’t remember what it was like to be a skinny fat kid anymore.
[quote]Digity wrote:
Here’s a picture of my front, side and back. You’ll notice that I have a bit of a pot-belly. I read the article on eating and I’m getting the impression that I might be a little insulin insensitive and should tailor my diet accordingly.
I plan to eat 2800 calories. Previously, I was between 1800-2200 per day.[/quote]
I am no nutrition expert so I’ll be vague, but you need muscle. I would shoot for at least 3000 to 3500 kcals daily. If you choose clean eats, you should not have a problem with gaining fat.
I’ve been eating a lot more since I made this post and I noticed a significant difference in my energy level at the gym today. I know it’s only been about two days, but I’m more convinced that I was under eating before. I still have a bit of a fear that I’ll turn into a fat guy eating like this.
Anyway, next I have to come up with a workout plan, which I’ll do over the weekend…and a few of you have pointed in a direction, which is good.
[quote]pat36 wrote:
Digity wrote:
Here’s a picture of my front, side and back. You’ll notice that I have a bit of a pot-belly. I read the article on eating and I’m getting the impression that I might be a little insulin insensitive and should tailor my diet accordingly.
I plan to eat 2800 calories. Previously, I was between 1800-2200 per day.
I am no nutrition expert so I’ll be vague, but you need muscle. I would shoot for at least 3000 to 3500 kcals daily. If you choose clean eats, you should not have a problem with gaining fat.
This will help you design your own, excellent, top notch info.
[/quote]
Thanks for the links, they were very helpful. Do you think I should be doing any cardio? If so, my plan was to go to my spinning class once a week.
Okay, I’ll write out what I ate today when I get home from work.
Also, my primary goal right now is to increase my size, not necessarily focus on strength. I think I understood the article enough to put together a decent workout, but if you suggestions then please tell me. BTW I’m using the antagonist workout.
[quote]Digity wrote:
Do you think I should be doing any cardio? If so, my plan was to go to my spinning class once a week.
[/quote]
A little bit of cardio will help keep your heart and lungs in good shape.
You just need to make sure that it doesn’t eat into your recovery from weights too much.
Spinning once a week won’t hurt, it’ll give your lungs a good session. I’d just make sure you don’t put it the day before either squats or deadlifts, as it will fatigue your legs and low back and leave you more open to injury.
You could also put 2 shorter (15min) HIIT sessions in your week somewhere, just make sure you’re eating sufficient cals for those that you will burn off.
Hmmm…I was doing my spinning on Thursdays and deadlifts on Fridays. I guess I’ll put an end to that. On that note, I really need to work on my deadlift form. Should my back hurt when I do deadlifts? I heard if you’re using proper form then it shouldn’t…not even a bit?
Here’s what I ate today:
7:30 am - Oatmeal
1/2 c uncooked steel cut oatmeal
1 c milk
sprinkled walnuts
1/6 cup raisins
1 t brown sugar
10:30 am - Kale Smoothie
2 c kale
1 c strawberries
1/2 banana
1 c orange juice (not concentrate)
1 c yogurt
2 T ground flaxseed
12:30 pm - Green Beans w/ potatoes
2 c green beans w/ 5 new roasted potatoes
1 slice rye bread
1 small apple
Watch that.
Try either get a workout partner to watch your back, a person working there or else a mirror.
DO NOT EVER EVER BEND YOUR BACK!
ALways in a straight line
Also just from a quick glance your still falling WAY short on your protein needs. www.fitday.com
Input what you eat into eat, and it will break it all down for you.
Protein Sources: Tuna, Chicken, Turkey, Eggs (Main 4 should try fit all 4 into your day)
Go to the Author section---- Dr. John Berardi
READ ALL HIS STUFF
Fantastic Nutrition guy, after all his stuff you’ll be a qualified nutritionist
Er sorry to post another but just to sort of re-structure your diet.
Out of Bed - Buy a blender costs nothing
Get 5 portions of fruit, 6 heads of broccoli and 3 eggs
BOOM, most nutritious breakfast ever. May sound disgusting but you get used to it.
10:30 am - Kale Smoothie
2 T ground flaxseed
Tuna Sandwich.
12:30 pm - Green Beans w/ potatoes
2 c green beans w/ 5 new roasted potatoes
Tuna or Chicken or Turkey YOU NEED MEAT!
1 slice rye bread
I comprise by doing front squats on the smith machine or by doing hacks instead. I’ll look into those exercise programs. Anyway, I think I’m finally accepting that I need to eat more to gain muscle…I’ve always feared putting on fat, but currently when I lift I see very little progress and I think it has everything to do with my diet.
