Newbie. Need some advise with everything

A

Al1234

0
Hello to everybody! :) Thanks a lot for reading this post.

My current situation

• I started working out 2 weeks ago (I have worked out before but never long enough)
• My weight: 136.8 pounds
• My height: 5,7 feet
• My body fat: 14% I made one of those internet tests. I got the link from this forum. (people say its not very precise)
• Calories I burn per day (when I don’t work out): 2,526​

My goals are

• First, I want to get rid of my fat. I would like to define my abs. Then I would like to start bulking.​

Workout

I am lost with my routine. I am working out in my college’s gym. I have asked my teacher for assistance, and I have followed her suggestions. Still, I think somebody should tell me how to improve my routine or how to design the right one.

I go to the gym 3 times a week: Monday, Wednesday and Friday. Each time I go, I do the following exercises:

1. Warm-up: 15 minutes bike
2. Weight lifting
a. Seated Dumbell Curl (Reps:12 x Sets:3)
b. Triceps Cable Press Down (12x3)
c. Lat Pull Down (12x3)
d. Abs – Basic Crunches (20x3), Hip Ups (20x3)
e. Leg Press (12x3)
f. Leg Curl (12x3)
g. Leg Extension (12x3)
h. Calf Raises (12x3)​
3. 25 minutes ski machine
4. 10 minutes stretching​

Diet
My diet has changed a lot in last days. I have started following recommendations I’ve read in this forum. My plan is the following:
• 5 meals/day
• Take a substantial amount of proteins in each meal
• Eat vegetables in each meal
• I will try to eat around 130 gr of protein everyday. Should I do this?​
Today I have started taking whey protein. Is this a good idea?
• What amount of fat should I eat?
• What amount of carbs should I eat?​

I also have started playing around with FitDay.

So, is there any advice you can give me? Am I doing something wrong? Should I change something?

Thanks again to everybody!
 
1. Warm-up: 15 minutes bike ditch this. warm up with light weights, not cardio
2. Weight lifting the order is all wrongk, and a lot of your exercises suck

e. Leg Press (12x3) - ditch, replace with squats
f. Leg Curl (12x3) - ditch, replace with romanian deadlifts
g. Leg Extension (12x3) - ditch completely, you already worked your legs
c. Lat Pull Down (12x3) - better to do pull-ups or assisted pullups
why aren't you working your chest??
not working shoulders either??
h. Calf Raises (12x3)
a. Seated Dumbell Curl (Reps:8 x Sets:2) little isolation exercises always come at the end of the workout
b. Triceps Cable Press Down (8x2) little isolation exercises always come at the end of the workout
d. Abs – Basic Crunches (20x3), Hip Ups (20x3) abs always come last

3. 25 minutes ski machine - do this on the days you don't lift, not after.
4. 10 minutes stretching check out foam rolling or dynamic stretching, rather than lots of static stretching.
 
Buy the book, "New Rules of Lifting." It will give you more advice than you will ever recieve in here, and the programs are flawless!
 
Thanks a lot to everybody for your replies. Specially to malkore, all your posts are great. I am using your fitDay journal as a reference to know what to eat.

Some comments about your comments:

1. Warm-up: 15 minutes bike ditch this. warm up with light weights, not cardio. I don't know what you mean with this. Warm up with light weights? What exercises? How light?

e. Leg Press (12x3) - ditch, replace with squats. OK No problem I will do squats.

f. Leg Curl (12x3) - ditch, replace with romanian deadlifts. OK, I will do this romanian deadlifts.

g. Leg Extension (12x3) - ditch completely, you already worked your legs. OK, No more extensions.

c. Lat Pull Down (12x3) - better to do pull-ups or assisted pullups. OK

why aren't you working your chest?? Sorry, I forgot to write it. I am doing Chest Press

not working shoulders either??Sorry I forgot to write it (I don't know what happened). I am doing dumbell side raise

h. Calf Raises (12x3)

a. Seated Dumbell Curl (Reps:8 x Sets:2) little isolation exercises always come at the end of the workout. Why 8x2?

b. Triceps Cable Press Down (8x2) little isolation exercises always come at the end of the workout Why 8x2?

d. Abs – Basic Crunches (20x3), Hip Ups (20x3) abs always come last. Should I do another exercise to work my oblique abs?

3. 25 minutes ski machine - do this on the days you don't lift, not after. OK perfect. Should I do this at an specific time of the day?
4. 10 minutes stretching check out foam rolling or dynamic stretching, rather than lots of static stretching. I will check, thanks for your recommendation

Thanks!
 
To add...

There is no point in loosing weight, then bulking. Just start bulking but be carefull, If your very overweight then you will start to loose fat as your metabloism speeds up.
 
Al1234 said:
1. Warm-up: 15 minutes bike ditch this. warm up with light weights, not cardio. I don't know what you mean with this. Warm up with light weights? What exercises? How light?

a. Seated Dumbell Curl (Reps:8 x Sets:2) little isolation exercises always come at the end of the workout. Why 8x2?

b. Triceps Cable Press Down (8x2) little isolation exercises always come at the end of the workout Why 8x2?

d. Abs – Basic Crunches (20x3), Hip Ups (20x3) abs always come last. Should I do another exercise to work my oblique abs?

3. 25 minutes ski machine - do this on the days you don't lift, not after. OK perfect. Should I do this at an specific time of the day?
Click to expand...

1. For your warm-up just do the same exercises you would be doing be with weights that are light enough that you won't be tired to do the actually workout.

a & b. Yeah. Why do you do 8 X 2?

d. Yes do another exercise for obliques. I recommend doing the crunches but instead you move left to right. Forget what they are called.

3. There is no specific time to do them. Do them when you feel like it. There are pros and cons for each time of the day.
 
Rock Hard said:
"1. For your warm-up just do the same exercises you would be doing be with weights that are light enough that you won't be tired to do the actually workout."

OK, fine. So Do I make warm-up for each exercise before the exercise, or Do I make warm-up for ALL the exercises and then start the actual work out? Another question: How many reps and sets for each warming-up exercise?

R.Lews said:
"There is no point in loosing weight, then bulking. Just start bulking but be carefull, If your very overweight then you will start to loose fat as your metabloism speeds up."

Thanks for the point. I am not overweight; I think I am OK (My weight: 136.8 pounds My height: 5,7 feet). I can see my abs coming but they are not defined, I don't know how to explain. Maybe, I should post a photo. Do you know how many gr of fat should I eat every day? I am kind of lost, the same happens with carbs. I know that proteins must be around gr per weigth pound, isn't it?
 
Here is example. Say during your workout you will be doing bench press, flies, and shoulder press. Your using say 100 lbs for bench press, 30 for flies and 100 for shoulder. When your warming up, you will do all those three exercise but with a weight that is light for you so that you will still be able to do your actually work out. Also, you could choose to do all the warm-up exercises at once or do each warm-up before the actually thing. I prefer to do them each for the actually exercise instead of doing all of them at once. For me I do one set of how many reps I would do for that exercise. If I am wrong about anything, I hope someone will correct me.
 
Last edited:
So here is basically what your routine looks like to what you specified, it looks a lot better now from the advice taken in this thread.

Al1234 said:
Compound Exercises (1st in workout)
  • Squats
  • Romanian Deadlifts
  • Pull-ups/Rows
  • Chest Press/Bench Press
  • Dumbell Side Raises/Military Press

Isolation Exercises
  • Calf Raises
  • Dumbell Curls
  • Tricep Cable Pull-down/Extensions
  • Various Ab Exercises

Don't do all of these in one workout, rather, pick 4-5 compound exercises and 2 isolation maximum after the compounds.

3. 25 minutes ski machine - do this on the days you don't lift, not after.

4. Foam rolling or dynamic stretching, rather than lots of static stretching.
Click to expand...
 
malkore said:
1. Warm-up: 15 minutes bike ditch this. warm up with light weights, not cardio
2. Weight lifting the order is all wrongk, and a lot of your exercises suck

e. Leg Press (12x3) - ditch, replace with squats
f. Leg Curl (12x3) - ditch, replace with romanian deadlifts
g. Leg Extension (12x3) - ditch completely, you already worked your legs
c. Lat Pull Down (12x3) - better to do pull-ups or assisted pullups
why aren't you working your chest??
not working shoulders either??
h. Calf Raises (12x3)
a. Seated Dumbell Curl (Reps:8 x Sets:2) little isolation exercises always come at the end of the workout
b. Triceps Cable Press Down (8x2) little isolation exercises always come at the end of the workout
d. Abs – Basic Crunches (20x3), Hip Ups (20x3) abs always come last

3. 25 minutes ski machine - do this on the days you don't lift, not after.
4. 10 minutes stretching check out foam rolling or dynamic stretching, rather than lots of static stretching.
Click to expand...

I don't think is really going to help any beginner at all for ppl who have are new to lifting (like me). Most of those listed are good exercises, but a newcomer doesn't have the strength proficieny , balance and experience to most of those workouts you listed. I think suggesting simpler exercises or starting /w machines is a better option for him atm.
 
for the love of god, no machines. You mean physical balance for doing squats and such? if he doesnt have it, he needs to do squats to develoup it.
 
Karky said:
for the love of god, no machines. You mean physical balance for doing squats and such? if he doesnt have it, he needs to do squats to develoup it.
Click to expand...
Exactly, if you just lighten the load at first, it would be a lot better than using machines, developing form is crucial for a beginner.
 
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