Will i reach my goals with this need HELP!!

[ArturJ]

Hi there,

i am new to this forum and just found it through google.
I just wanted to ask for some advice about my workout. I try to get in shape already since over 5 -6 years but always get discouraged. Somehow the results don't come fast enough and i think to myself why should i even continue.
At the moment a good friend of mine put me a workout plan together and i am doing it now already for almost 2 months. I see small changes that i am satisfied about but i am wondering if it will get me to my goal on the long run.
Now a bit about myself, i am 6"1, about 210pounds, and somehow stick at that weight already since 5 years, go up and down by maybe 5 pounds max.

As for my nutrition, i have a weight gainer protein shake that i have with milk every day since about 1 month. It;s 85g of Protein and 1500calories per portion. My regular nutrition looks about this way.

Breakfast: 2 - 4 slices of bread with ham an cheese + Protein shake
Lunch: 2 - 3 Chicken, Liver, Fish, with Potatos, Pasta, Rice, and some Salad
Dinner: Either left over from Lunch again or Bread again....

For my workout i have this plan then i do every second day:

Monday:

Chest and Bizeps:

5 different exercises for each area - 5 exercises for Chest 5 for Bizeps

each

1 set warmup with 15 - 20 reps lighter weights
4 sets of 8 - 10reps max weight possible

Wednesday:

Back and Shoulders

Friday:

Legs and Trizeps


Now I am just wondering if this is enough because i finish each session in about 90 - 120min.

Additionally i try to do exercises for my stomach everyday at home in the morning and evening that i am not very succesful with.

Now my goal is to have lot's of strenght, but i would also like look defined but not that i can't move my body natuarlly. I would like to look athletic...but a touch of bodybuilder...it is hard to describe...ok...let's put it this way at the moment i am at the stage of Matthew McConaughey...and i want to get to a little bit les then The Rock....

I would really appreciate if someone could tell me if i will reach my goals with this workout on the long run or if someone has some better ideas!?

Thanks

~A

 

[ChazzCA]

regular nutrition looks about this way.

Breakfast: 2 - 4 slices of bread with ham an cheese + Protein shake
Lunch: 2 - 3 Chicken, Liver, Fish, with Potatos, Pasta, Rice, and some Salad
Dinner: Either left over from Lunch again or Bread again....

For my workout i have this plan then i do every second day:

Monday:

Chest and Bizeps:

5 different exercises for each area - 5 exercises for Chest 5 for Bizeps

First off WELCOME!!! alight, your diet is pretty bad. Stay away from bread and cheese if possible. I like to start my morning with a bowl of normal oatmeal (heated) and sweeten it with sliced apple and some cinemin.

You need to eat 6 small meals, not 6 large ones. and have 1 scoop of whey protein with water 8oz FL after workout. The water will absorb it fast so you have that protein to start repairing your muscles.

You need 1 G of protein for every pound. Me = 133 lbs = 133 G protein.

Try eating Tuna for lunch, I eat this for lunch.
Open face tuna sandwitch = 240 / 19

240 calories, 19 protein. Very good protein in tuna. Open face means 1 piece of bread. 100/100 wheat.

Stay away from sugars, they will just store as body fat.

This of corse is my diet for cutting. if you are wanting to bulk then disreguard everything i said.

 

[ArturJ]

Thank you for your quick reply, well that is the thing now i don't know if i can start already cutting or if i have to first bulk some more. The one says u have to get really big with a lot of mass before u can cut when u want to look bigger. The other say u can cut because your muscle will grow anyway and now I don't know which way to go....

Please help..now a days u don't even know anymore what to do ,what the one person says is good the other one says is bad.
~A

 

[Hoss]

well there is a lot of disagrement about what works, and what doesn't, mostly because different things work for different people.. anyways, i find that 6 or 8 weeks cycles work the best. 6 week bulk 6 week cut.. something like that, it keeps the workouts from getting to routinish (i just made that word up lol)..

personal experience, i bulk until my body fat % is around 15% or higher, then cut until its @ 9%.. it has worked pretty well..

 

[ArturJ]

Well the workout that i have is for bulk right!? So how would i have to change it to become cutting? Just add cardio or how does it work?

Thanks for your help

~A

 

[rip]

90 to 120 minutes per workout is a bit excessive. You would be better off keeping it to 60 minutes or fewer per workout. And, do each muscle group twice a week.

Try this:
Monday (push day): Chest, shoulders, triceps and abs:
Tuesday (pull day): Upper back (lats), traps and biceps
Wednesday (legs): Legs and lower back
Thursday (push day): Chest, shoulders, triceps and abs:
Friday (pull day): Upper back (lats), traps and biceps
Saturday (legs): Legs and lower back
Sunday: Rest!!!

 

[evolution]

Isn't anyone going to notice just the sheer volume that he's doing each workout? 10 exercises total each training day with 4 working sets for each one, plus a warm up set. That's 50 sets and if my math is right 400 reps. That's a bit much.

Get in and get out in under an hour and 15.

There's no reason for you to do abs every day.

 

[stalefish]

its all true.
It's ideal to keep your workout time an hour or so. You don't want to overtrain by any means. An easy solution to this would be to lower your volume just as evo said, your doing waYY too much ... especially for a beginner like yourself. Do around 3 exercises per muscle group, consisting of 3-4 sets of lower reps (in 6 - 8). As anyone will tell you for building muscle ... stick to compound exercises. These are exercises which target more than one muscle, instead of isolating a small lil muscle. (Ex. Benchpresses, dips, Closegrip benchpresses/skullcrushers, shoulderpresses, rows/deadlifts/goodmornings, squats and theres more.

Don't worry about getting too big, its not like your going to poof into super muscle freak 3000 after a set of bicep curls. You said your like Matthew McConaughey, and wana become lil more like the rock ... well then ya got some bulking to do! problem solved.
My advice would be to cut first so your cutting phase AFTER your bulking phase will be shorter, which means no imploding metabolisms / more retained muscle. Once the muscles are there, and you body fat drops, you'll start to look ripped.

Research nutrtion for cutting and bulking, as i just dont have the energy to go over it all right here/right now Exercise abs no more than 3 times a week (2 is ideal).

But for your training, again, you're doing too much. 5 exercises per muscle group every second day !? thats 3 times a week! take'er'easy fella, that's 600reps a week :O. ok, im too tired to type more, any more questions, post em.