help this confused fella please

L

lessen

0
hello everyone, i have not been in more than three years ( ino its lame) now im decided more than ever before to work out really hard to achieve my goals.i started going to the gym recently but sooner i got bored since im not sure where to start or how to . im here because i dont want to give up again, my wife decided its time for me to go on this website and get some help rather than receiving newsletters that i never read.
Age 29
Sex M
Weight 160 pound
Height 5'11
BMI 22.31
Diet: my daily meals include meats ( chicken or lamb) lots of salads , vitamin suplements, fresh juice, carbs three times a week or less.
Activity level i play indoor soccer once a week
short term Goal : develop a good stamina , gain body muscle and some more weight, good cardio ratio.
long term goal : i want my body to look as Christiano Ronaldo's :)

thank you guys
 
lessen said:
hello everyone, i have not been in more than three years ( ino its lame) now im decided more than ever before to work out really hard to achieve my goals.i started going to the gym recently but sooner i got bored since im not sure where to start or how to . im here because i dont want to give up again, my wife decided its time for me to go on this website and get some help rather than receiving newsletters that i never read.
Age 29
Sex M
Weight 160 pound
Height 5'11
BMI 22.31
Diet: my daily meals include meats ( chicken or lamb) lots of salads , vitamin suplements, fresh juice, carbs three times a week or less.
Activity level i play indoor soccer once a week
short term Goal : develop a good stamina , gain body muscle and some more weight, good cardio ratio.
long term goal : i want my body to look as Christiano Ronaldo's :)

thank you guys
Click to expand...

So you want arms like a girl and a neck like a giraffe?
 
@sxipro no i dont want that, i think his body is overall looks good , not like chicken legs gym type who pays more attention to the upper body and neglects their legs,
 
Here's a good exercise program for someone with your goals:



For off-days, do cardio and ab-work (NB I don't normally recommend that, because a fatigued core makes a weaker body which makes it harder to lift weights properly on your training days, but the heavy/medium/light days set-up allows this).

For cardio, I recommend 15-30 min of interval training. Start out with long duration, light intervals, with 2-3min work and 1min recovery. Gradually decrease duration of each work bout while increasing the speed/resistance your work with, until you're doing 20-30sec work and 1min recovery, after 6+ weeks of training.

For core work: 2x8-12 weighted sit ups, 2x8-12 cable woodchops, 2x8-12 fitball roll-outs.
 
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