Alright all!

A bit about me-
I’m 28 years old, weigh 181 lbs at 5’8” and am badly out of shape.

I done a little weight training in the past and was in ok shape but had to give it up due to moving house 3 times in 3 years and with the other half having my 2 kids. (I've since lost about 2 stone with a lot of fat gains.)

My life is now on track, I have a good steady job and my youngest kid has now been moved into his own room so I am now able to build my gym back up.

I want more than anything to bulk myself up and be as big as I possibly can. The problem I have is shifting the 3 years of abusive fast foods that have caused me to get into the poor shape I am in now.


So by this weekend I will have finished setting my gym up and plan to start training.

I know everyone has to start somewhere but I feel like I’ve let myself go too far out of shape.

Here is what I have to work with

Here is there routine I plan to start on Monday


MONDAY / Back & Biceps
Chins or Dumbell rows
Dead Lifts
Shrugs
Curls

WEDNESDAY / Chest & Triceps
Bench press
Dips
Close grip bench press
Skulls

SATURDAY / Legs & Abs
Squats
SLDL's
Calf raises
Hanging leg raises

SUNDAY / Shoulders
Military press
Overhead dumbell press
Side laterals

EDIT: Sets & Reps (5 x 6-8) for most exercises.

Although in the first few weeks I wont be lifting too heavy, as I want to take things easy untill I get used to the routine.

welcome mate and good luck. Routine looks solid enough(what set/rep scheme are you using? A bit of hard work and you'll be well on the way. Probably the most important thing will be to get your diet nailed though.

man with a new plan

all the best mate and well done for the pics

Hey,
welcome along to MT, and good luck with the training, routine looks pretty decent, you adding cardio in anywhere?

JJ

  
You only bench, squat and clean!!

yeah it's true, check my journal

ORIGINAL: nico
welcome mate and good luck. Routine looks solid enough(what set/rep scheme are you using? A bit of hard work and you'll be well on the way. Probably the most important thing will be to get your diet nailed though.

I plan on running the routine at 5sets x 6-8reps
Im still trying to get my diet planned out.

ORIGINAL: zlaty79
Hey,
welcome along to MT, and good luck with the training, routine looks pretty decent, you adding cardio in anywhere?

Will try to fit in 4 days of cardio per week at about 1 hour per session. Once I get the fat down a bit I will probably cut down the cardio and swap to a clean bulk.

Good luck mate, hope it all goes well.

5 Times Baby, Still 5, For now....

"You're not drunk if you can lie on the floor without holding on." Dean Martin

Today was the first day of training in 3 years which was pretty hard going. I cant believe how weak I am now


Back and Biceps
Dumbell Rows 5 x 6-8 @ 28kg
Deadlifts 5 x 6-8 @ 90kg
Barbell Shrugs 5 x 6-8 @ 50kg
Barbell Curls 5 x 10 @ 27kg

(by the time I got to the barbell curls, my arms where giving up on me before I could get them pumped )

 

My second day of training done yesterday- Im glad I have the equipment at home to train, as I think I would be far too embarrassed to go down the gym with these results LOL

Chest & Triceps
Bench Press 5 x 6-8 @ only 60kg
Flys 5 x 10 @ 12kg each dumbell (This would normaly be Dips but Ive not got my Dipping bars set up yet)
Close Grip Bench 5 x 6-8 @ 37kg
Skulls 5 x 6-8 @ 27kg

Dont think I will be able to up my weights any time soon Damn this is hard going.

 

Yesterday was Legs & Abs

Squats 5 x 8 @ 60kg
SLDL's 5 x 8 @ 60kg
Single leg calf raises 5 x 10 with 20kg dumbell in hand.
Crunches 5 x as many as I could manage

I could have managed a bit more weight, but dont want to push myself to fast in the first few weeks.

 

Today was Shoulders

Military press 5 x 8 @ 30kg
Overhead dumbell press 5 x 8 with 12kg dumbells
Side laterals 5 x 10 with 10kg dumbells

Ive been cutting for around 2 weeks now and have lost 7lbs but cant yet see it in the mirror.

Weight is now 174lbs

 

ORIGINAL: bizerk

Today was Shoulders

Military press 5 x 8 @ 30kg
Overhead dumbell press 5 x 8 with 12kg dumbells
Side laterals 5 x 10 with 10kg dumbells

Ive been cutting for around 2 weeks now and have lost 7lbs but cant yet see it in the mirror.

Weight is now 174lbs

2 weeks is nothin mate, give it 2 months before you will see mirror results, good on ya for starting and if you stick with this regime you will lose all ya fat. just keep yourself motivated anyway you can and dont worry if you cant see any difference just yet.

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.

ORIGINAL: AdamSimpson

2 weeks is nothin mate, give it 2 months before you will see mirror results, good on ya for starting and if you stick with this regime you will lose all ya fat. just keep yourself motivated anyway you can and dont worry if you cant see any difference just yet.

Cheers for the support mate

My only worry is that in the end I will look like a stick-insect.

 

Well done on starting up again, i think you'll make fast progress if youve lifted before, the strength will come back quick. Keep it up and put some more pics up in a couple of months and that will motivate you further, hows your diet doing, are you concentrating on fat loss initially?

5% of your first order of sports supplements at www.myprotein.co.uk
Use referal code:- MP11852

Im trying my hardest to keep my protein high as to help hold onto what muscle (if any) that ive got. My diet looks somthing like this-


07.00am - Wake

07.30am - 45mins Cardio

08.30am - Shake: 40g protein / 50g oats / 200ml semi skimmed milk

10.00am - Shake: 40g whey in water / apple or orange

01.00pm - 200g grilled chicken / Salad selection

05.00pm - 200g grilled chicken / 30g basmati rice / veg

06.30pm - Train

07.30pm - Shake: 50g whey in water

08.00pm - 150g steak / 30g basmati rice / veg

10.30pm - Shake: 40g protein in water / 5 omega fish oil caps

 

ORIGINAL: bizerk

Im trying my hardest to keep my protein high as to help hold onto what muscle (if any) that ive got. My diet looks somthing like this-


07.00am - Wake

07.30am - 45mins Cardio

08.30am - Shake: 40g protein / 50g oats / 200ml semi skimmed milk

10.00am - Shake: 40g whey in water / apple or orange

01.00pm - 200g grilled chicken / Salad selection

05.00pm - 200g grilled chicken / 30g basmati rice / veg

06.30pm - Train

07.30pm - Shake: 50g whey in water

08.00pm - 150g steak / 30g basmati rice / veg

10.30pm - Shake: 40g protein in water / 5 omega fish oil caps

litle bit of advice mate, thats a lot of protein for a bloke trying to keep very little muscle while losing weight, theres really no need for that much to be honest, and cut out a couple shakes as well mate. limit shakes to PWO and time where you cant eat. theres no substitute for good clean food, start eating a moderate amount of protein so you can build a little muscle but there honestly is no need to kill an ant with a cannon. as long as you eat good amounts of carbs/pro/fats exercise, and space out your meals that gut will be gone in no time, keep taking photos every 2-3 months and post them so you can see your progress. your doing good mate, just down the protein and itll fly off!

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.

Thanks for taking the time to offer your advice. How many grams of protein would you recomend I drop down to per day? (The above diet has roughly 310g of protein per day)

 

Hey buddy well done for posting pics.

Regarding the protein intake i would probably cut it in half or around 200g. Im slightly larger than you with what looks like more muscle and i an nowhere near 300g.

I would post it up for the diet gurus to have a look at.

Hope you reach your goal buddy.

Adam

ORIGINAL: Bigtime

Hey buddy well done for posting pics.

Regarding the protein intake i would probably cut it in half or around 200g. Im slightly larger than you with what looks like more muscle and i an nowhere near 300g.

I would post it up for the diet gurus to have a look at.

Hope you reach your goal buddy.

Adam

Thanks mate, much appreciated!