Training Program, Help

Training Bodybuilding
1

I’m pretty new to the site, but I have been weight lifting for about 3 years on and off, I’ve been going to Gold’s since the summer started and I’ve lost 18 pounds
(190 -to- 172)

When I was lifting before I basically did:

  1. Bench
  2. military press
  3. abs and lower back (machines)
  4. Lat pull downs
  5. bicep curl (machine)

5 days a week for from september to june . Gains were pretty good, I was benching 210 and was about 185, I still couldn’t manage to get decent ab defenition and I could max the ab machine, but then I wasn’t getting much cardio, no running or anything atleast not enough. Also I have an overeating problem, when I’m not doing anything I just eat and it’s sorta hard to tell myself to stop.

Currently-
I wake up at 9, take 3 creatine capsules with apple juice and eat breakfast then ride my bike to 5 miles Gold’s (sounds lame but I have no other way to get there). Basically go through the work out routine of…

  1. shoulder machines- sort of a verticle bench.
  2. back machines
  3. lat pull down
  4. curl
  5. flat bench with dumbells
  6. bench press
  7. leg machines

all in a set of… 12-10-8 or 12-8-6

All I’m asking is some help creating my own personal program to gain muscle and size and loose the fat. I have -

Suppliments:

  1. Hot- Rox
  2. Creatine

My specs

age: 17
weight: 172
height: 5’11"

I’d like to stay in the 160-175 range…

Any suggestions would be great, I’m probably doing alot wrong but I never had any guidance other then what I’ve read on this site but it’s hard to figure out exactly what to do.

If pictures would help I can probably post some just let me know

2

I cant do it this time bro. Just to many probs here. I suggest you take a look at Vrooms Are You a Beginner II thread pinned above read up. and learn get a solid plan, work your legs, etc. Do some real exercises get under a bar and off the machines etc.

Read up and come back a little more educated and all the wiser with questions

Phill

3

Where is the problem with riding your bike to the gym?

I know, your are ashamed you are not running…

With the bike on your back…

ABBH1 and ABBH2 by Chad Waterbury (Search function) and eating Berardi- style (also search function)…

Dude 175 lbs, is not even 80 kg and you are 5 11…

PS: If you were fat, probably any programm on on this site would do, I think you should focus on nutrition and learn about insulin control, meal timing, etc.

If you really are sensitve to carbs you will only be able to outtrain shitty nutrition for so long and then you will burn out.

PPS:
If you can afford the 150$ get PrecisionNutrition from Berardi, if not, get a job, earn 150$ and get PrecisionNutrition from Berardi.

4

for now…Beradi’s 7 habits will get you along fine

5

Psssst Psssst take the creatine AFTER your work out.

6

[quote]jbodzin wrote:
Psssst Psssst take the creatine AFTER your work out.

[/quote]

I take 3 before working out then 3 after… is that the right way?

7

thanks for commenting, I’m not fat, i should send pictures so everyone has a better idea, I’ve done alot of reading but it’s hard to come up with something. Ill get this out though

8

No taking creatine before your work out has not been shown to increase its benefits.