Is this enough?

F

Fedmedic

0
I just started working out...thanks to a few people on here, I found out where to start at. Anyway, this is what I'm doing now. But it doesn't take long and it just doesn't seem like it is doing a lot. I would like know what y'all think.
I doing these 3 times a week.

I started out with 10 minutes on the elliptical and some stretching to get warmed up.
First day
Bench press 3 sets 8 reps
Squats 3 sets 8 reps
Bent over rows 3 sets 8 reps
Preacher curls 3 sets 8 reps
Crunches 3 sets 15 reps

Also, the amount of weight is the same in every set and I use the most weight that I can get 3 sets and 8 reps out of. From what I read this would be the appropriate weight and when I can do 3 sets and 12 reps with this weight then I would need to go up.

Second day
Deadlift 3 sets 8 reps
Military press 3 sets 8 reps
Dips 3 sets whatever i can do, which isn't many
Preacher curls 3 sets 8 reps
Crunches 3 sets 15 reps

I'm also doing 30 minutes of cardio on the rowing machine and eliptical about 4-5 days a week.

Is this enough starting?
Thanks
 
you should replace either military press or dips in "second day" with a verticle pull: chinups or pullups.

dont do bicep iso in both workouts. you can do leg, calve, traps, forearms one day. just dont do bicep iso both workouts. remember: iso is not required. it is assistance to help aid the bigger lifts.

that way you have a well balanced routine.

and i am assuming you are trying to cut weight because of all that cardio. just make sure your nutrition is close to perfect. if you know nothing about nutrition, go to the nutrition section and read up on the stickies and posts. diet is more important than what you do in the gym.
 
Thank you for your response. The only problem I have with the chin-ups is, I work out at home. I put up one of those chinup bars between the doors, but I just haven't gotten my strength up enough to do a chin up. I weigh 240, and I'm 5'10", so I'm pullin alot. Is there any other exercise that would kind of replace the chin-ups, using weights?

I have 300lbs of olympic weights, dumbells sets, squat rack, bench and preacher curl station....any suggestions?

Also, I'm going to cut back to once a week with the preacher curls, I was just trying to develop my biceps some.
Thanks
 
Last edited:
Proteinboy said:
if you know nothing about nutrition, go to the nutrition section and read up on the stickies and posts. diet is more important than what you do in the gym.
Click to expand...

For a young man you are veeeeeeeeeeeery good!!

diet seems to be huge... IMHO - based on my experience here, oh and my waisteline and body overall.
 
Also, speaking of nutrition, I have cut my caloric intake back to about 1750 a day(because I am overweight). Due to this I am eating a lot of vegetables, cereals and misc. vegetables for snacks. I usually try to eat 3-4 boiled eggs a day for the protein, but is this enough? Or should I be drinking some type of protein shake or something? And if so, what is the best thing?

Sorry for all the questions, but I am still learning.
 
aww shuks FF thanks :)
hmm. yes you have to learn about nutrition. take a look at the nutritional stickies in the nutrition section. 1750 is very low for a big guy like yourself.
use this to calculate your maintenance:


then you can subtract 250-500 calories from that. remember, you want at most a 500 cal deficit IMO created either by eating less calories or by burning more calories.

you need 1g protein per pound of body weight to maintain muscle. 4 eggs a day wont cut it but it does help. eggs own.
do not limit your veggies. only eat whole grains, complex carbs. of course eat your fruits too. you see, you need a balance.
many think that 40% protein, 40%fat and 20% carbs is good for cutting. of course drink lots of water.

look in the nutrition section pleeeeeeeeeeeeeease.

and about the chinups: you can grab a chair. put it next to the chinup bar. climb on the chair. grab the bar with both hands. grasp it firmly in your hands(thats actualy a quote from spongebob lol random yes i had to say it). while you decend, rest your feet gently on the chair below you, relieving some of the weight. make it challenging. now you are hanging completely down with your toes/feet angled resting on the chair still. now pull up very hard. use as much upper body strength as you can. if you cannot do it, push off with your feet on the chair gently so that you can do it. repeat.
 
Great information Proteinboy!! Thanks again. I going to check out the nutrition section now.

I think I can pull off the chin-ups like that also.
 
All in all, not a bad routine too start out with. When you say you're doing this 3 times a week, is that each routine (so 6 days) or 3 days total?
 
with the whole, 1 gram of protein per body weight thing. I read that to keep a positive nitrogen balance, you would have to consume at least 1.8 grams of protein. This was a guidline for endurence runners too, so who knows what it might be for weight lifters. What do yall think about this?
 
the rule of thumb is at least 1g per lb of bodyweight. some studies have been said that 1.5g/lb bw will promote much faster muscle growth. although i have no proof or records, i just remember reading it.

i do no know much about nitrogen balance, but about macro breakdowns and how to balance a diet. too much of anything is always bad....
 
You must log in or register to reply here.
Back
Top