New here, My workout plan!

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Hello Everyone,

New guy here I always worked out irregularly I suppose without a plan or an actual goal but now I am getting more serious into exercising the right way instead of just jumping right to it like I have in the past.

Little bit about me is in order I guess... I have been on an off with Exercising for about 7 years or so I have my up times and down times where I feel my efforts are useless but I always find myself coming back to it, I love how I feel after a workout and crave the next burn ;).

Anyway, I am 5 feet 7" 155-160LBS I don't think I am chubby and I can eat anything and not gain a pound and have been since I could remember I have always been 155 since I hit 18 years old, I am 26 now.

This is my current plan to get back into exercising which I have started this week after reading this forum last week:rofl:.

Since I have to start from scratch I am guessing this amount is good for a starter plan I start at 6:00pm and end around 7:30pm before dinner.

Work Out Planner

Exercise Starter Plan:

Monday .1 – Pushups 3 reps of 10-20-times each, Curls 40-50lbs each 3 reps 20-30-times each
Treadmill 20 minutes “4mph”?

Tuesday .2 – Stomach crunches 10 styles 10 reps each no resting, Shoulders 30lbs 20-30-times each, Leg raises 50lbs 20-30-times each, Treadmill 20 minutes “4mph”?

Wednesday .3 - Pushups 3 reps of 10-20-times each, Curls 40-50lbs each 3 reps 20-30-times each
Treadmill 20 minutes “4mph”?

Thursday .4 - Stomach crunches 10 styles 10 reps each no resting, Shoulders 30lbs 20-30-times each, Leg raises 50lbs 20-30-times each, Treadmill 20 minutes “4mph”?

Friday .5 - Pushups 3 reps of 10-20-times each, Curls 40-50lbs each 3 reps 20-30-times each
Treadmill 20 minutes “4mph”?

My Meals for this week where:

Breakfast:
Oatmeal no sugar/salt with organic milk, cup of green tea
Or
Two eggs ! eggwhite 1 whole, omlett on wheat bread, Cup of green tea
Lunch:
Pepper turkey,spiced ham, cheese hero, Huge cup of water
Or
Tuna fish hero, Huge cup of water
Dinner:
Grilled chicken, Baked Chicken, brown/white rice, vegies/greens/beans
Huge Cup of water

The Huge Cup of water is from one of those fast-food places.
I went there and bought just the plastic big-gulp cups there handy :).

Anything that you guys can add either in the meals or workout plan would be helpful I want to tone everything up & since I am a little confused about the whole Cuts part I would like any information I can get to achieve the cut look, I have the weight for that in my arms, legs and stomach:yelrotflmao:(it's not that bad).

So help the new guy! Great site.
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EDIT:
Wrong area? no love for the new guy? I got it under control? something...
 
Last edited:
What are your goals? Are you trying to get bigger/smaller/stay the same? If you just want to exercise then you are doing it, but if you have a specific goal in mind then you will have to say so in order to get any useful advice. Also, what kind of equipment do you have access to?
 
You have weights but are only using them for biceps and shoulders. This won't really help you gain muscle mass or lose weight effectively, so I'd say that regardless of your goals (though knowing is important) you can do better.
 
Thank you everyone,

First off my plan at the begging was to just eat healthier before I get into exercising and living a more healthy lifestyle. I feel I have achieved the eating healthy part of my plan & want to move onto the exercising now.

I have been away for a while it seems as though the forums went down everytime I checked back.

Anyway,
I have done the above plan for 16 days and I feel a hell of a lot better so right now I feel like I got the energy to increase weight and reps so any help that can be given to increase my mass would be great if there are links to posts about increasing mass for a guy with fast metabolism I'll like to read it or if you have any professional advice I'd like some of that too.

So the goal right now is to gain mass in my Chest/Arms/Shoulders/Back, after that just cut/rip my body up to the lean look, I'm not trying to become a monster but I wouldn't mind getting bigger, so right now mass is the goal.

I have access to a bowflex :( I heard free weights are better & I don't have the newest bowflex either I got the older version. I still get a burn when I am working out so I guess it isn't all that bad to use a bowflex. (But will make an effort to purchase the most benefical equipment necessary for my goals.)

My treadmill routine has increase I do 30mins everyday now @5mph, I noticed I have a lot more energy and feel that I could be doing a lot more reps and weight but I am not to sure if I should (that maybe I will burn myself out?)

My leg weight has increased from 50 to 80lbs 20x4 reps (with the bowflex I have 80lbs on each end is that 80lbs or 160lbs? cant tell...I find the bowflex odd)

Slightly Off topic:
I took a picture before I started this exercise lifestyle, so I can see if my efforts are paying off overtime, I plan to take another pic on June, 14th since I took the 1st picture on may 14th, I will do this every month.

Thank you all again I hope to hear some good things.

If you need a visual of how I would like to look check this link:
 
LiveFromNY said:
i don't see why e/o talks about ":goals". jsut to remain fit is goal enough for me !!!
Click to expand...

Some people need goals in order to have something to strive for or to have their training meaningful. It can be anything from wanting to bench X pounds, throw X feet in a Highland Games, or finish a triathalon in X hours.
 
Hi Evo & live,

I do, do my legs front thighs 80-160lbs(?) and back thighs 50-100lbs(?)
(Question marks cause I don't know how to label the weight on a bowflex)...
The treadmill usually works out my calves, if I'm wrong chime in on here.

I don't got the money right now to join the gym but I've been craving to do various/different workouts were the gym would come in handy.

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Thanks for the comments on helping me reach my healthy lifestyle goals!
 
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