Alright I need advise about my workout plan.

[retired_JamesNylen]

I will give you a little background first.....

I have always been an extremely skinny kid. My metabolism is extremely fast. I am 20 years old, 5' 10" and weight only 120lbs.(yeah I meant skinny lol). A month ago I bought a weider 4250 home gym.

My workout when I first started was-
Warmup-
Bench press 97lbs-15 reps
Leg press 300lbs-15reps
ab station with 40lbs added resistence- 100 reps
Leg extention 50lbs-30reps
lat pulldown 84lbs-20 reps
butterfly 16lbs-20reps
3 sets going in that order(except the ab station.)

After 4 weeks I have gained muscle for sure but havnt gotten much weight.Finally the last week I gained 4lbs that week.
My current workout-
Benchpress 120lbs-30reps
legpress 400lbs-30reps
abstation with 60lbs resistence-100 reps
leg extention 66lbs-30 reps
Lat pull down 97lbs-30reps
butterfly 30lbs-30reps
arm curl 41lbs-30 reps
3 sets going in that order(except the ab station)

I have also gotten that GNC whey protein mix(20 grams per drink)
I drink 5 of those a day (100 grams protein total).
My eating habits are like this-(not the same foods eveyday just so you can get a example.)
Breakfast- bowl of Total,milk,2 bananas
lunch-2 6oz. skinless baked chickenbreast, 1/4lb of salad,1/4lb carrots,milk
Dinner-A nice 1lb of steak,1/4lb of salad, whole cucumber,milk
Late night dinner-1 6oz chickenbreast, 1/4lb of salad,1/4lb carrots, milk

When I snack I eat things like cashews, peanuts, fruit etc.

I gained nothing for the first 3 weeks but gained 4lbs this last week(making me 124lbs) . Is this normal? This has been alot of work so far working out 5 days a week taking off wendsday and sunday for rest.I am also starting to drink half my weight in oz of water (80oz. actually a little more than half my weight)

Any recomendations?
My goal is to become 150lbs and toned.

 

[swans05]

you'll gain strength before muscle but your on your way now...use full body workouts but only do them every 2nd day as you may have overtrained a little..don't rely on shakes for protein...i wood only have 2 a day maximim with the rest from food sources if you can...limit veggies to nightime meals and add in rice, pasta and bread with earlier meals...maybe some avocodoes or some supplemental fats to up calories...these may help you

food




training


register while your there and let me know how you go

 

[buzz]

exactly what swans said.
take your shakes pre and post workout..try this.

do a fullbody workout 3x a wk
squats
deadlift
benchpress
pulldowns or chins
shoulderpress
that should be enough but if you want to add bis tris and calfs thats up to you.

 

[Greenetuckian]

My current workout-
Benchpress 120lbs-30reps
legpress 400lbs-30reps
abstation with 60lbs resistence-100 reps
leg extention 66lbs-30 reps
Lat pull down 97lbs-30reps
butterfly 30lbs-30reps
arm curl 41lbs-30 reps

IMO this is way, way way too many reps.

Try alternating the full body workouts using rep ranges like 3-5 for strength gain, 8 - 12 for growth, 12 - 15 for endurance.

Try each week to add one rep to what you did for that day the previous week.

Each time you can do more reps than the top in each range add enough weight so that you can just get the bottom rep amount of the range.