hey, hows everyone doing? im new to the forums. a little about myself: i was working out on and off for the past year and a half just casually and whenever i felt like it but i would not eat right to really get the full effect and gains from it. i still got some gains and my pecs are not bad at all but i've never been able to build up my biceps and my pecs at the same time could be much, much better. im in my second year of college and the start of this school year i decided i would really dedicate myself to working out because i really want to get a nice, muscular body(very toned, good size pecs, biceps, shoulders. example would be someone like kobe bryant if you watch basketball). i bought myself some whey protien and im gonna go get myself a multivitamin as well in the next few days. im debating if i should get some dextrose as ive heard it would be good for after my workout along with the protien. here is how im doing my workouts and what im eating etc etc. all criticism and suggestions are very welcome and i appreciate them in advance. consider me a novice but i still know a good amount about working out but ive never really dedicated myself to show for it. here it goes:
I am 6'0. 195 lbs. pretty athletic
mondays/wednesdays: chest, biceps, abs, run 1 mile
tuesdays/thursdays: back, shoulders, triceps, abs, run 1 mile
-chest: start of with 155lbs on bench. i do about 3 sets of 6-8 reps. then ill move up to 165lbs and do about 2-3 sets of 4-5 reps. then i go to the chest machines. there is a decline chest machine and regular straight bench machine. ill do about 145lbs on both machines and 3 sets of 8-12 on both machines and then im done with chest.
-biceps: ill do curls with either a long bar(70lbs) or with regular dumbbells(35lbs) at 3 sets of 10-12 reps. then ill do the curl machine at 95lbs and do 3 sets of 8-10 reps and then move on and do preacher curls with 10-15lbs on each side and do around 3 sets of 4-7 reps and then im done with biceps.
-abs: i use the ab machine and i do 4-5 sets of 12 reps. this is the last thing i do in the gym. the ab machine really gives a good ab workout. i have a hard time doing the 12 reps as it is.
-back: i use the back machine and i do 3 sets of 10 reps. i don't remember what weight i use.
-shoulders: i use the shoulder machine and i do 3 sets of 10-12 reps at 105 lbs. then i do shoulder press's with 35lb dumbbells.
my diet looks like this:
-morning: protien bar. half a plastic container of yogurt, banana, and a bottle of water. i dont have much time for anything else as i have to make it to class on time.
-lunch: 2 cans of tuna or salmon. another protien bar. half a plastic container of yogurt. bottle of water.
-before workout: ill usually have poptarts 40 minutes before i workout, a protien bar, and a bottle of water
-during workout: i head to the water fountain after every set or two
-immediatly after workout: whey protien shake with 2 scoops of whey protien.
(**this is where i have a question: i hear dextrose or maltodextrin would be good immediatly after my workout but would gatorade be equivalent to this? most people use gatorade pouches but can i just buy regular gatorade and drink a bottle or two of that?)
-multivitamin
-bagel and fruit juice
-bottle of water
(ive heard stuff about also taking l-glutamine, 200 mcg chromium picolinate and 200 mcg ALA and creatine. im debating if i really need to go buy this stuff but if it helps gains significantly then i will)
-hour and thirty minutes after working out(dinner): i switch it up between healthy choice dinners(country fried steak with mashed potatoes and corn, chicken and shrimp dinner) or prime rib sub from quiznos or a turkey or chicken breast sandwhich from subway or some ramen noodles or some sort of pasta. i might have a can of tuna here as well depending on if im still hungry and a protien bar.
-i try to run a mile 20-30 minutes after my dinner. is this the right time to run or would a different time be better suited?
-on the weekends i eat stuff liked baked potatoes, salmon, tilapia, asparagus, pasta, bagels. my family has cookouts every weekend so ill have some steak, etc.
-i eat wings atleast once a week on any given night.
*should i continue having protien shakes on the days that im not working out along with the protien bars?
*are carbohydrate energy bars any good?
*is oatmeal any good for breakfast? ive never tried it.
this is what ive been working with for the past couple of weeks since school started. i just want to make sure i'm doing everything that i can control right and hope for the best gains. all criticism, suggestions, and opinions are very appreciated so please reply away. thanks for your time.
I am 6'0. 195 lbs. pretty athletic
mondays/wednesdays: chest, biceps, abs, run 1 mile
tuesdays/thursdays: back, shoulders, triceps, abs, run 1 mile
-chest: start of with 155lbs on bench. i do about 3 sets of 6-8 reps. then ill move up to 165lbs and do about 2-3 sets of 4-5 reps. then i go to the chest machines. there is a decline chest machine and regular straight bench machine. ill do about 145lbs on both machines and 3 sets of 8-12 on both machines and then im done with chest.
-biceps: ill do curls with either a long bar(70lbs) or with regular dumbbells(35lbs) at 3 sets of 10-12 reps. then ill do the curl machine at 95lbs and do 3 sets of 8-10 reps and then move on and do preacher curls with 10-15lbs on each side and do around 3 sets of 4-7 reps and then im done with biceps.
-abs: i use the ab machine and i do 4-5 sets of 12 reps. this is the last thing i do in the gym. the ab machine really gives a good ab workout. i have a hard time doing the 12 reps as it is.
-back: i use the back machine and i do 3 sets of 10 reps. i don't remember what weight i use.
-shoulders: i use the shoulder machine and i do 3 sets of 10-12 reps at 105 lbs. then i do shoulder press's with 35lb dumbbells.
my diet looks like this:
-morning: protien bar. half a plastic container of yogurt, banana, and a bottle of water. i dont have much time for anything else as i have to make it to class on time.
-lunch: 2 cans of tuna or salmon. another protien bar. half a plastic container of yogurt. bottle of water.
-before workout: ill usually have poptarts 40 minutes before i workout, a protien bar, and a bottle of water
-during workout: i head to the water fountain after every set or two
-immediatly after workout: whey protien shake with 2 scoops of whey protien.
(**this is where i have a question: i hear dextrose or maltodextrin would be good immediatly after my workout but would gatorade be equivalent to this? most people use gatorade pouches but can i just buy regular gatorade and drink a bottle or two of that?)
-multivitamin
-bagel and fruit juice
-bottle of water
(ive heard stuff about also taking l-glutamine, 200 mcg chromium picolinate and 200 mcg ALA and creatine. im debating if i really need to go buy this stuff but if it helps gains significantly then i will)
-hour and thirty minutes after working out(dinner): i switch it up between healthy choice dinners(country fried steak with mashed potatoes and corn, chicken and shrimp dinner) or prime rib sub from quiznos or a turkey or chicken breast sandwhich from subway or some ramen noodles or some sort of pasta. i might have a can of tuna here as well depending on if im still hungry and a protien bar.
-i try to run a mile 20-30 minutes after my dinner. is this the right time to run or would a different time be better suited?
-on the weekends i eat stuff liked baked potatoes, salmon, tilapia, asparagus, pasta, bagels. my family has cookouts every weekend so ill have some steak, etc.
-i eat wings atleast once a week on any given night.
*should i continue having protien shakes on the days that im not working out along with the protien bars?
*are carbohydrate energy bars any good?
*is oatmeal any good for breakfast? ive never tried it.
this is what ive been working with for the past couple of weeks since school started. i just want to make sure i'm doing everything that i can control right and hope for the best gains. all criticism, suggestions, and opinions are very appreciated so please reply away. thanks for your time.