Any tips

Well i've just started training. Im on my 3rd week and do 3 45minute sessions a week. I just started taking protein shakes aswell. I take one everyday. Im overweight must I add, 5ft 7" and weight 92kg. My workout usually contains:

3 sets of 10x25kg bench press
3 sets of 12x15kg barbell curl
3 sets of 12x7.5kg dumbell curl (both arms)
3 set of 15kg wrist curls

I usually do other workouts aswell, but those are the main ones. Is there anything I can do help gain muscle faster and lose fat?

Thanks!

Hey mate

Is that your work our you do every time in the gym? if so, i would say that needs changed.

Also if your goal is to lose weight add in some cardio on the days you dont train, 30-45mins fast walking or a jog.

also post up your diet?

I usually do these at home. Tueday,Thursday,Saturdays. Each time a train at home, I do them sets any ideas to improve my workouts ?I usually go gym on Saturday and Sunday and do cardio predominately there. I also do weight machines focusing on my legs there.

My diet is constructed of 3 meals. Breakfast is either ceral or toast. Lunch is a tuna sandwich. And Supper is varied.

At home all I have is a bench, barbell and dumbells so I am kind of restricted to what I do.

Thanks alot.

Ok mate, if your able to you should go to the gym to do your weights,

Here is a quick example of my routine i do just to give you some ideas

Mon- Chest and arms
Bench press
incline dumbells
dips
flys
Tris-
Close grip bench
push downs ( if your at home you could do kickbacks)
Bis-
Barbell curls
hammer curls

shoulders and back-
Seated dumbell press
seated military press
standing dumbell/barbell press
Pull ups
deadlift
bent over row
lat pull downs

Legs
Squats
lunges
legg press
leg extension

Look on the article section for examples of a good diet for bulking or losing fat.

hope this helps

First I would get your training sorted like shields144 mentioned. I would use the stuff you have at home for chest/tris/bi's/shoulders so therefore you need to hit the gym atleast once for legs and if you can another for back.

If your focusing on losing weight then I would add 2 more small meals to your current plan to boost your metabolism. So either 2 protein shakes, or if you can 2 small meals with protein and complex carbs.
Have some eggs for breakfast. Good protein and nutrients plus the fats will make sure your not dying for another meal in an hour!

Other tips:
Drink lots of water
Do cardio
Have protein in every meal
Be consistant with training
Cut out all junk food
Have veg every day

Thanks you 2, I will take both things into consideration. I will use the workout plan as shields put up. Thanks!