Gym Virgin - Routine Help Needed

Today was my first day at the gym & need advice on a routine. I'll be going to the gym in the mornings.

I carry most of my weight around my waist, chest & thighs (currently have manboobs lol).

I'm 26, 21 stone & roughly 6ft 1.
I'd say I carry my weight well, but could do with a good tone up.

The research I've done is this for my first routine.

Walk to the gym, about 15-20 mins depending how cold/tired I am.

20min cardio on a bike

Chest & shoulders:

Flat Bench press -  12 - 10 - 8 reps -  3 sets

Dumbbell Fly, on an Incline bench - 12 - 10 - 8 reps -  3 sets

Peck Deck, 12 - 10 - 8reps - 3 sets

I've changed up my diet, no take aways & have started eating veggies.
I've started to replace meals with phd diet whey.
Trying to eat roughly every 3 hours.

Not sure what else to add, but I'm looking forward to the help and advice.

Is that your entire routine? You're only training a tiny proportion of your body. Whether your aim is gaining muscle or losing fat, you need to train your whole body, ie legs and back as well as chest and shoulders.

And don't replace meals with shakes, food is good. You need to gear your diet towards you goal. It's all good and well eating 'healthy' but if you're not in a calorie deficit you won't be losing weight, and if you're not in a calorie surplus you won't be gaining weight.

I would recommend a push/pull/legs routine or a full body routine 3 x per week. Posting on my phone so too inconvenient to type it out here but use the search function and you'll find plenty of examples.

Yes TT, have a good look around mate. Loads of good routines on here with solid advice. Don't forget to check out the diet section to,  this is often over looked by people when starting out.
 
TT as in the TSN TT?

Nah that was literally just a chest/upper body routine.

I have no idea what else to do.

I know it's not good to only concentrate one my upper body. But I'm not looking to get ripped I'm looking to bulk up & turn my fat belly into muscle.

TSN TT?

Loads of Tarmac Terrorist's going about on the internet.

Tarmac Terrorist


Nah that was literally just a chest/upper body routine.

I have no idea what else to do.

I know it's not good to only concentrate one my upper body.

But you're not just working your upper body, you're just working a small proportion of your upper body. Your back makes up the majority of your upper body, so you're not working out the majority of your upper body.

As I said, go for a push/pull/legs routine or a full body routine. I would literally type this out for you now but I'm posting from my phone so you will just have to do a search in the interim.

Tarmac Terrorist

But I'm not looking to get ripped I'm looking to bulk up & turn my fat into muscle

Whether you 'get ripped' [lose body fat] or bulk up will depend on one thing and one thing alone, your diet. Regardless of your goal you should train your whole body.

However you seem to be implying that you want to gain muscle while losing body fat simultaneously, which is for all intents and purposes not possible because, again as I said in my first post, they are conflicting goals insofar as to lose fat you need to eat in a calorie deficit and to gain muscle you need to eat in a calorie surplus. Furthermore you can't spot reduce fat (ie around your belly) and you can't turn fat into muscle (they are completely unrelated substances, no idea where the misconception that one can be transformed into the other came from, it would be like saying you want to turn bone into skin)

Id listen to CK, he knows his sheeeeett!!
Get a solid routine, whether it be 2 day or 3 day. I persoanlly would use a full body routine as thats just my own prefernance.
i currently train only two days a week on weights and have incorperated one day of boxing and another of circuit training cardio.
Current routine is.
Day 1
Squats, Bench Rows
Day 2
Deads, Shoulder Press, Chins
3 seets x 8 -12 reps per exercise
 
Maybe training 2-3 days a week on weights and on days when your not hitting the weights do cardio. Simple circuit training, or running etc. But you have to put in the effort, be consistant with your training. Sort your diet out. Look in the diet section and stick to it.
Good luck.

Personally go for a 3 day basic full body split mentioned by CK.
Nail the basics with correct form from the start (check out you tube and sub-forums)
With your walk and cardio at the gym, that means 3 cardio sessions a week at 40 mins thats a good start, and you can build up to more later. 
 
For diet whole food is always best, my flatmate lost alot weight 6+ stone on IF intermittent fasting found it very easy to stick to.
 
Read up about carbs protien and fats in diet section and get your self balance diet you can stick to and enjoy, its slow to make changes that stick its lifestyle change so be patient and read read read , oh and ignore the bo science at the gym :P!
 
Good luck you made the first steps.

Nice one lads... I'll move on to doing more research!

Full Body

Monday
Squat
Bench Press
Bent-Over Rows

Wednesday
Deadlift
Overhead Press
Chin Ups

Friday
Squat
Dips
Power Cleans
 
All done 5x5

I like the look of that full body, is there something else that could be used instead of power cleans though?