Hello! New User and a Few Questions

[Arkaine]

Hey guys, I just joined the site today, mostly because I saw the pics of jpfitness and thats exactly how I want to look.
I am 21, 6'1, 175 pounds right now (32inch waist). I am not fat but I do have the classic stomach fat and the non-toned body.
I have been working out for about a month now, started at 20 per curl, 10 per fly and 35lb on the bar (to lift up and down using your triceps and arms, and over the head lifts). I also did pushups and situps(crunches) every night and that was a month and 1 week ago. I have nice improvements in the arms but only a little in the waist, nothing worthwhile. A week ago my gf bought me the Body for Life book and I have been using that. She's the classic skinny blonde who can eat whatever they want and still only weigh 100 pounds, so she's there for moral support. I was eating fast food 3-4 times a week (being in University it really hurts for having a good diet), but I have cut that down to 0-1 per week. I am also eating healtheir, for example peanut butter instead of butter in the mornings and Tuna or lean chicken instead of Arbys or pizza for dinner. Also, no big amount of chocolate/chips and I am taking Calcium and Vitamin C supplements (I am lactose intolerant). I drink for sure 8 glasses of water per day because its my favourite liquid, and I don't drink alcohol or smoke.
I now bike 25min a day and try to get either 17-19km in that time for high intensity(60km/hour). I don't do situps every night now because I hear that just causes a negative effect. Also, I have increased all my weights by 5lbs, so 25 per arm, 50 on the bar, etc.
My workout now consists of:
Monday - Upper Body(such as bench press, flyers, curls, lifts, etc)
Tuesday - Biking
Wednesday - Lower Body (squats, presses, leg lifts, crunches, etc)
Thursday - Biking
Friday - Upper Body
Saturday - Biking
Sunday - off day, or play some basketball with my friends etc..
then, next week
Monday - Lower body.. etc etc

My questions are, does my setup look correct or am I missing some Cardio, or not enough Upper body etc. Also, will this help to get the improvements in my waist that I want to accomplish(I want a 6pack so bad).
Any suggestions would be great and any comments are more than welcome!

Ps - JPfitness, you are my inspiration right now.. oh, and my gf thinks you're hot lol

- Jason

 

[bred2k4]

That split seems ok, if it works for you. If you seem to not be gaining from it you could try a split of push and pull movements as opposed to upper and lower body, or something like back/bis/shoulders, chest/tris/forearms, legs/abs over 3 days. Experiment a bit. I would strongly suggest that you incorporate back exercises, particularly deadlifts and some lat raises to build your V taper. Sounds good about the diet, vegetables, fruit, fish as well as supplementary whey protein are your friends. What exactly do you want to achieve from weight lifting? To be more defined and have better muscular endurance for cycling, or build some good mass then cut for definition not concentrating on your cycling? Are you a competitive cyclist or do you just do it recreationally?

 

[Arkaine]

That split seems ok, if it works for you. If you seem to not be gaining from it you could try a split of push and pull movements as opposed to upper and lower body, or something like back/bis/shoulders, chest/tris/forearms, legs/abs over 3 days. Experiment a bit. I would strongly suggest that you incorporate back exercises, particularly deadlifts and some lat raises to build your V taper. Sounds good about the diet, vegetables, fruit, fish as well as supplementary whey protein are your friends. What exactly do you want to achieve from weight lifting? To be more defined and have better muscular endurance for cycling, or build some good mass then cut for definition not concentrating on your cycling? Are you a competitive cyclist or do you just do it recreationally?

Hey, thanx for the reply!
I believe that I have enough back exercises. During my upper body workout I go:
Dumbbell Rows 12 - 20lb
10 - 25lb
8 - 30lb
6 - 35lb
12 - 30lb .. then finish it off with
Dumbbell Pullovers 12 - 25 or 30lb
But I will take the dead lift into consideration and see if I can add that somewhere.

As for Protein shakes, ive never really been a fan of them but I also have never really worked out that much, so that is something I might have to consider. Any suggestions on a good brand (I am from Canada btw).

What I want to achieve from weightlifting is basically a better body. A 6-pack, big arms/chest and the no neck look, lol.
I don't cycle competitively, I am just using this for cardio. I know that running is better, but I have a bad lower back (my spine grew too quickly for my body) and I run on the insides of my feet and it just causes a mess of my body.

Thanx again for the reply!

EDIT: my bad, just realized that Whey Protein is actually a drink.. lol
So im guessing this is a good choice?
My only problem is that I wanted something to take with water because as I mentioned I can't drink milk.
Lastly, my biggest goal is trying to lose my stomach and get a six-pack.. will these shakes in turn interfere with this?

 

[bred2k4]

whey protein can be taken with water, and it wont stop you from getting a six pack. sorry i didn't notice the "etc." on your post before so i assumed the exercises you listed were the only ones you were doing. running isnt necessarily a better form of cardio than cycling so don't worry about that.

 

[Arkaine]

running isnt necessarily a better form of cardio than cycling so don't worry about that.

Hey again, you posted just before I logged on this morning, lol
Thats what I like to hear, lol. I believe I will be adding a jope rope into my cardio exercises, so that in turn will help also I believe.

I am going to get the Optimum Nutrition 100% Whey Protein (as recommended by others) .. for using it with water, would you guys recommend the Vanilla or Chocolate? (for better taste)

 

[phaledax]

all the hard work has been taken hahaha I recommend Chocolate and get a shaker bottle, you can stick a sweetiner packet there which is best for post workout it will spike your insulin (thats good at post w/o). you should drink 1-2 gallons a day (i don't know how much 8 glasses are). I would also suggest a multi-vitaimin and EFA's (essential fatty acids) if you don't already have one.