A guy who has a crappy Workout Regime. Needs help.

D

damitssam

0
Hello,

I am a 17 year old and a complete newbie at weight lifting. A friend recommended me to this site .

Heres my work out:

Day 1:

Run a mile (usually around 10 minutes)
Do reps of 15, 15, 20, 20, 25, 30 of a 25 pound dumbell (curl).

Day 2:

Run a mile (usually around 10 minutes)
Do a rep of 20 of a 100 pound bench press. I can usually do 2 reps of 10 (with a tiny break in between of 140), however, the form isnt as "good".
Do a rep of 25, 20, 15, 10, 5 doing a weird form of exercise (its where i have the cable and then i push down on it with my triceps/shoulder STANDING up and not moving my back) of 70 pounds.

Then i start over at day 1

I tried that ersx.net site, however, I cant find a starting weight i should use.

Any suggestions? I know I can improve by a lot.

I am 5'7" and weigh 158. I want to get rid of my stomach fat.... and bulkier on the arms/chest/abs.

Thanks,
Sam
 
ok. you know theres no such thing as spot reducing? you wont lose fat in ur arms just by doing tons of bicep curls, or tricep curls, etc.

what you need to do is, begin a full body workout plan, such as what you see in the forum. alot of ppl are doin it. its really popular, if you have a gym membership, go to the gym 3 times a week, minimum,

my suggestion to you is, stop doing the mile runs like that, try the HIIT , high intensive interval training program, where you *sprint/run* for 3 minutes at full speed, and slow down and take a break for 2 minutes, and repeat, for up to 30 minutes tops. with HIIT, you will avoid burning ur muscles and you WILL BURN MORE FAT EFFECTIVELY, compared to what your doin @ 10 minutes.

in addition, i'd like to tell you that running is a form of cardio, if you do it everyday, your body will eventually get used to it and you wont be burning as much calories because your body has learned to be efficient at it, same as the bicep curls that your doing. you need variety of routines.

well as a beginner now, you need to first eating right, :::DIET IS THE MOST IMPORTANT::: aside cardio/weight training.

i'd suggest that you bulk up to about 165 lbs or so of lean muscle mass and den begin cutting. so in order for you to build muscle, you need to eat a surplus of calories. I'd suggest you eat about 3500-4000 calories a day, you should begin a diet full of protein/healthy fat ::minimal saturated::/ carbs/ etc. & u need to begin a workout journal to record your progress. - see yourself 6 months from now. what your goals are. measure yourself every 2 weeks, ur waist, chest, etc.

before i talk further

r u able to go to the gym?
 
Joey007 said:
ok. you know theres no such thing as spot reducing? you wont lose fat in ur arms just by doing tons of bicep curls, or tricep curls, etc.

what you need to do is, begin a full body workout plan, such as what you see in the forum. alot of ppl are doin it. its really popular, if you have a gym membership, go to the gym 3 times a week, minimum,

my suggestion to you is, stop doing the mile runs like that, try the HIIT , high intensive interval training program, where you *sprint/run* for 3 minutes at full speed, and slow down and take a break for 2 minutes, and repeat, for up to 30 minutes tops. with HIIT, you will avoid burning ur muscles and you WILL BURN MORE FAT EFFECTIVELY, compared to what your doin @ 10 minutes.

in addition, i'd like to tell you that running is a form of cardio, if you do it everyday, your body will eventually get used to it and you wont be burning as much calories because your body has learned to be efficient at it, same as the bicep curls that your doing. you need variety of routines.

well as a beginner now, you need to first eating right, :::DIET IS THE MOST IMPORTANT::: aside cardio/weight training.

i'd suggest that you bulk up to about 165 lbs or so of lean muscle mass and den begin cutting. so in order for you to build muscle, you need to eat a surplus of calories. I'd suggest you eat about 3500-4000 calories a day, you should begin a diet full of protein/healthy fat ::minimal saturated::/ carbs/ etc. & u need to begin a workout journal to record your progress. - see yourself 6 months from now. what your goals are. measure yourself every 2 weeks, ur waist, chest, etc.

before i talk further

r u able to go to the gym?
Click to expand...
No,

however I have the standard bench press and cable and dumbells. I also have the running machine.

Thanks for your help :). However, can you please assist me in what other muscles i should work on. I tried that website, however, it doesnt give a starting "weight" i should use.

I want to lose that stomach... must I go over calories? Can i gain muscle mass by eating under or no :(?

Thanks,
Sam
 
eh, could u repeat what lb of dumbbells u currently own and the amount of weight you have on ur benchpress?

yes, i'd suggest you build up muscle because 1 lb of lean muscle mass burns 50 calories, if you have a more muscle, your metabolism will increase as well as your body's capability to burn more fat/calories. This is from my own experiences, I was just like you a few years back. I had the "gut" but soon I started to lose it as i followed a set routine, working out my whole body. Losing fat everywhere.

you cant bulk and think to cut at same time, its one or the other. and for the moment, i'd suggest you bulk up. build those extra muscles, and once your where you want to be @, start consuming a calorie deficit. if you want to build muscle, you need to eat more than you should everyday. beginnin with about 3k calories a day or so. judging from ur size. I'm 5'11 and i eat about 4k a day because i'm trying to bulk up right now. i weight about 170-180 lbs. I'm lean-medium size. 9-11 % body fat.

newaiz enough about me.

can you list everything you have at home or at your disposal . like list of lbs, etc.
 
Sure!

Right now i use a 25 lb dumbell.

The benchpress in weights has i think 165 in free weights + the bar = 180.

I can freely move the 165 lbs of weights around onto the cable.

I can also use some of that weight onto my dumbell if i wish.

BTW. Just did that Hi interval (pace) running and I gotta tell you I am so much more exhausted doing that, then doing the mile (which is a good thing?)

Can you also give me a sample of your "diet"? Beef Jerkey with bread?! (haha) or what?

Thanks,
Sam
 
Heres a sample

Morning :

Egg Breakfast - 568 calories

:::consists of:::
- 6 large egg white
Toast - 100 calories

2 slices whole wheat bread - 239 calories
- 1 tbs butter

Citrus Fruit Juice
2 cups citrus fruit juice drink - 228 calories

I took my daily multivitamin supplement. Whole meal : 19% protein , 22% fat and 59% carb = 568 calories

2 hours later I ate a meal replacement bar, consists of 220 calories. and ate a fresh fruit , about 69 calories.

For lunch, I had pasta tofu and veggies meal, *prepared* - totaling 569 calories

Pasta - 2 cups linguini cooked - 313 calories
1 cup soybean tofu - 94 calories
fresh veggies - string bneas - 44 calories
dinner roll - 118 calories
- dinner roll/bun - 84 calories each
1 tsp butter- 34 calories

I took my multivitamin again after the meal.

Lunch - 569 calories total . 18% protein, 22% fat, and 59% carbs.

a few hours later I had another meal replacement bar as a snack and 2 large bananas. 377 calories total

tonight I will be having
Salmon Dinner which gonna be 760 calories

fresh veggies - 77 calories
~ 1 cooked carrot slices - 77 calories
salmon - 206 calories
rice - 2 cups white rice cooked - 308 calories
2 dinner roll - 168 calories

and I will take a multivitamin after this meal.

whole meal will be 760 calories, 22% protein 17% fat and 60% carbs.

----
from judging, my calculations, I'd say I will eat about a total of 2662 calories today. my goal isn't to bulk at the moment, its actually to cut. =] as i'm tryin to get my already 11% bodyfat down a notch ^^ ;]

the calorie counts are just estimates. from my knowledge of health and fitness as well as cooking. i'm able to estimate my calorie intakes.
 
I'm 5'11 and i eat about 4k a day because i'm trying to bulk up right now. i weight about 170-180 lbs. I'm lean-medium size. 9-11 % body fat.

----
from judging, my calculations, I'd say I will eat about a total of 2662 calories today. my goal isn't to bulk at the moment, its actually to cut. =] as i'm tryin to get my already 11% bodyfat down a notch ^^ ;]



Hey Sam...

Joey seems to have a couple of good points but I'd like to see a real pic of him.. is he bulking up or not and is he 9 or 11% BF. Not that it matters,... his advice on diet was pretty good, try to limit your carbs after 3 pm.. especially breads and pastas and eat 5 or 6 moderate meals a day instead of three larger ones. Make sure to drink alot of water too to keep your system flushed and well hydrated.

Check out my training site for a couple of examples of some exercises you might want to try.



There are so many body weight and other DB exercises that you could be mixing into your work-outs that would help to improve your program. Let me know if I can help you out with anything specific that you were wanting to focus on.

Good luck and welcome to the wonderful world of training. Be careful though, its incredibly addictive!!

Ben
 
to answer the question to the last poster , i'm cuttin right now :]

and

damitsam,

i believe you should try a " 3 day full body workout " routine

read this http://www.fitness.com/forum/showthread.php?t=14444&highlight=fullbody

should be very helpful to you, if you have any questions, feel free to ask =]
 
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