YB
BannerBanner

Exercises and Diet

Page: 12 > Showing page 1 of 2
Author
Australian_Bloke
Senior Member
  • Total Posts : 125
  • Reward points: 2222
  • Joined: 2005/08/02 07:21:01
  • Location: Adelaide, Oz
  • Status: offline
2005/08/02 08:13:09 (permalink)
0

Exercises and Diet

Hey guys,

I have just started exercising with weights and also just started a diet but I am not sure if what I am doing is really good.

I am currently 16 years old, 5"11 and weighing 55 KG (121 Pound, 8 tone 6). Seeing as how I am Dutch, my build is slim just as most of the other Dutch people and I am sick of it. I do have fairly broad shoulders so thats a good thing. I have a really good metabolism so gaining weight by eating is really hard for me. Two years ago, I went to the burger king for dinner 7 days in a row and I did not gain a single Kilo after those 7 days.

This is my workout plan for every week:

Day 1:

Back:

Lat Pulldowns
Low Pulley Rows
Dumbell Rows
Barbell Rows

Chest:

Bench Press
Inclined Bench Press
Flat Bench Flyes
Inclined Flyes

Arms:

Barbell Curls
Preacher Curls
Concentration curls
Wrist curls
Tricep Push Downs

Day 2:

REST

Day 3:

Squats
Leg Extensions
Front Squat
Leg Curl

Shoulders:

Press Behind Neck
Military Press
Shoulder Shrugs
Upright Rows

Abs:

Rope Pull Downs
Lying Leg Raises
Side Bends
Crunches
Bent Knee Sit Ups

Day 4:

REST

Day 5:

Start Day 1 again

Day 6:

Rest

Day 7:

Start day 3 again.

So that is basically my workout plan for all the days. For every exercise right now, I am doing 3 sets of 10 reps with the weight that I can do.



Now this is how I eat every day:

Breakfast:

2 Eggs
1 Protein drink with milk (30 grams protein together)
2 Toasted Sandwhiches with cheese and/or ham (white bread)
1 Banana

Snack:

2 Toasted Sandwhiches with sour cream and cheese
1 Glass of Milk

Lunch:

1 Banana
1 Chicken sandwhich with Letuce
1 Protein drink with milk (30 grams protein together)

Afternoon snack:

1 Wholemeal Sandwhich with ham

Dinner:

Whatever gets made for me but always with some sort of meat

Snack:

1 Glass of milk
1 Tub of yoghurt



What my aim is, is to gain muscle mass and normal body mass too. Possibly if I can in a couple of years, get to around 80 Kilos as my final weight.

Am I exercises enough, or exercises too much for one day and having too many days off?

Also is this diet enough for me if I have a really good metabolism and is it better to eat white bread or wholemeal bread?

any help would be much appreciated.

Thanks.

Rick

post edited by Australian_Bloke - 2005/08/02 08:21:35
#1

21 Replies Related Threads

    Rob1985
    Pro-Member
    • Total Posts : 2390
    • Reward points: 2615
    • Joined: 2005/07/22 16:22:58
    • Location: Mawdesley
    • Status: offline
    RE: Exercises and Diet 2005/08/02 12:08:00 (permalink)
    0
    Too many exercises each day. Focus on the big lifts. You don't want to be in the gym for more than an hour.

    Diet isn't great - try adding some fish like tuna, more eggs, cottage cheese, oats etc.

    Don't just snack either - have proper meals. At least 6 a day.

    #2
    Australian_Bloke
    Senior Member
    • Total Posts : 125
    • Reward points: 2222
    • Joined: 2005/08/02 07:21:01
    • Location: Adelaide, Oz
    • Status: offline
    RE: Exercises and Diet 2005/08/02 12:20:09 (permalink)
    0
    Should I exercise on day 1, day 3, day 5, day 7 and do 1 half on each on of these days or should I exercise two days in a row? I really don't have a clue what is better, because I have read in lots of places that it takes 48 hours for your muscles to repair. Some exercises would use your chest muscles and shoulder muscles and on the next day, if you did exercises like arm muscles, you would use your shoulder muscles two days in a row.

    Also, isn't it bad for you to have more than 1 to 2 eggs a day?

    Cheers,

    Rick
    post edited by Australian_Bloke - 2005/08/02 12:26:32
    #3
    Tiger81
    Pro-Member
    • Total Posts : 2705
    • Reward points: 3899
    • Joined: 2004/06/25 20:13:04
    • Location: Scotland, Home of the brave.
    • Status: offline
    RE: Exercises and Diet 2005/08/02 12:31:15 (permalink)
    0
    Hmm, dont like your routine at all
    Diet needs work...

    Why have you got 3 different types of rows??

    Where are the deadlifts??

    Try doing your training this way: day 1 Back + Biceps, Day 2 Chest and Triceps, Day 3 Shoulders + legs.

    Have a look at the members routines as well for some ideas.

    Visit the diet section for what to eat, Toxic toffee has posted a good thread for bulking diets. Check it out.

    L8a.






    Knowledge is power...keep educating yourself!

    Train smart - leave your ego at the door.
    #4
    Australian_Bloke
    Senior Member
    • Total Posts : 125
    • Reward points: 2222
    • Joined: 2005/08/02 07:21:01
    • Location: Adelaide, Oz
    • Status: offline
    RE: Exercises and Diet 2005/08/02 12:41:06 (permalink)
    0
    The rows are pretty much the only kind of excercises I can think of.

    I forgot to list the deadlifts accidently.

    So day 4 is the day that I rest? And on day 5 I start Day 1 again?

    I will definitely have a look at the diet section.

    Cheers,

    Rick
    #5
    Tiger81
    Pro-Member
    • Total Posts : 2705
    • Reward points: 3899
    • Joined: 2004/06/25 20:13:04
    • Location: Scotland, Home of the brave.
    • Status: offline
    RE: Exercises and Diet 2005/08/02 13:10:46 (permalink)
    0
    This is what I do for back:

    Lat Pulldowns
    Bent over rows
    Deadlifts
    Cable rows
    Sometimes do a few chins after lat pulldown just to finish off. I work to failure on all my sets.

    I do a mon, wed, fri split with weekends off atm.




    Knowledge is power...keep educating yourself!

    Train smart - leave your ego at the door.
    #6
    Australian_Bloke
    Senior Member
    • Total Posts : 125
    • Reward points: 2222
    • Joined: 2005/08/02 07:21:01
    • Location: Adelaide, Oz
    • Status: offline
    RE: Exercises and Diet 2005/08/02 13:20:16 (permalink)
    0
    Sounds good.

    What about this one?

    Day Bodypart
    Monday Chest, triceps, calves, abs
    Tuesday Quads, hams
    Wednesday Back, biceps, calves, abs
    Thursday Chest, delts, triceps
    Friday Quads, hams, abs
    Saturday Back, biceps, delts, calves
    Sunday Rest

    This is where I found it: http://www.getbig.com/articles/biceps2.htm

    Also, how much grams of protein should I be having on a workout day and on a rest day If I weight 55 KG?

    Cheers,

    Rick
    #7
    MonkFinger
    Pro-Member
    • Total Posts : 5151
    • Reward points: 7177
    • Joined: 2004/05/11 16:34:19
    • Location: hampshire
    • Status: offline
    RE: Exercises and Diet 2005/08/02 13:40:56 (permalink)
    0
    hello there

    IMO...

    I would suggest something like this:

    squat 2x10
    bench press 2x10
    bent over barbell row 2x10
    deadlift 2x10
    seated shoulder press 2x10
    chins 2x10

    Do that on mon, tues and fri... this is a beginners routine and simply contains a selection of the most useful exercises. Simple stuff, heavy weights, and lots of it. Save the isolation exercises until later on. The 2x10 sets and reps are so as there isn't too much volume throughout the whole week. If you go twice a week, do 3x10 on everything...

    For the first month or so you just want to get used to the form of the exercises. Then start increasing weight

    Also, isn't it bad for you to have more than 1 to 2 eggs a day?

    No, eggs are great, eat as many as you want


    Here's a link to the post by Toxic (mentioned above) about mass gaining diets:

    http://www.muscletalk.co.uk/New_article%3A_Mass_Gaining_%2D_Toxic_Style%21/m_618307/tm.htm
    #8
    skinnyjoe
    Olympian Member
    • Total Posts : 830
    • Reward points: 2532
    • Joined: 2005/02/28 21:56:20
    • Location: Croydon/Leamington
    • Status: offline
    RE: Exercises and Diet 2005/08/02 13:42:37 (permalink)
    0
    Your initial routine is WAY too much volume and by the looks of it the split above is too much aswell.

    This is more the sort of volume i would aim for with that frequency.

    Day1
    Flat DB press
    Military press
    Squat

    Day2
    Pull up/down (overhand)
    Cable row
    Crunches
    Curls

    Day3
    Dips
    Incline CG bench (15-30 degrees)
    Deadlift

    Day4
    BB rows
    Hammer curls
    Crunches
    Grip work

    with a day off in between every workout. Of course this is just me personally. Others with more experince could probably write a better routine.
    post edited by skinnyjoe - 2005/08/02 13:46:43
    #9
    Australian_Bloke
    Senior Member
    • Total Posts : 125
    • Reward points: 2222
    • Joined: 2005/08/02 07:21:01
    • Location: Adelaide, Oz
    • Status: offline
    RE: Exercises and Diet 2005/08/02 13:55:58 (permalink)
    0
    That isn't a lot of exercise is it?

    I have been doing weights for about 1-2 months now (without any workout plans) and my upperarms are now 35cms (13.77 inches).

    Cheers,

    Rick
    #10
    Australian_Bloke
    Senior Member
    • Total Posts : 125
    • Reward points: 2222
    • Joined: 2005/08/02 07:21:01
    • Location: Adelaide, Oz
    • Status: offline
    RE: Exercises and Diet 2005/08/02 14:00:37 (permalink)
    0
    I'm not trying to be clever or anything but isn't that a lot of time off? For instance your abs. You do crunches on Wednesday and then you don't exercise your abs until Sunday. Thats 4 days... And your muscles recover after 48 hours.

    Cheers,

    Rick

    PS. I know that my routine was way too much. Thats why after I did that for 4 days I figured out I had to change it .
    #11
    Tiger81
    Pro-Member
    • Total Posts : 2705
    • Reward points: 3899
    • Joined: 2004/06/25 20:13:04
    • Location: Scotland, Home of the brave.
    • Status: offline
    RE: Exercises and Diet 2005/08/02 14:20:31 (permalink)
    0
    Mate your getting some good advice here, i suggest you take it on board
    do your research on here and you will find all the answers you need
    Forget about abs and 48hrs blah blah
    Just eat big, lift big and you will grow
    Sort the six pack later


    Knowledge is power...keep educating yourself!

    Train smart - leave your ego at the door.
    #12
    Australian_Bloke
    Senior Member
    • Total Posts : 125
    • Reward points: 2222
    • Joined: 2005/08/02 07:21:01
    • Location: Adelaide, Oz
    • Status: offline
    RE: Exercises and Diet 2005/08/02 14:26:24 (permalink)
    0
    Yeh I know it sounded a little bitchy, but I didn't know how to say it properly as I am Dutch and my English isn't a 100% yet.

    Is df908's workout plan that he wrote just to get my muscles allover slightly bigger so I can start proper exercising after?

    Should I keep going until failure? Like first a set of 15 and then a set of 10?

    I just don't wanna sound like some newbie that thinks gaining muscle will happen within a couple of weeks or like some newbie that thinks he knows it all.

    Im happy with every bit of information I get from people.

    Cheers,

    Rick
    post edited by Australian_Bloke - 2005/08/02 14:32:15
    #13
    skinnyjoe
    Olympian Member
    • Total Posts : 830
    • Reward points: 2532
    • Joined: 2005/02/28 21:56:20
    • Location: Croydon/Leamington
    • Status: offline
    RE: Exercises and Diet 2005/08/02 16:26:07 (permalink)
    0
    I'm not sure where you heard muscles recover in 48 hrs but it is not true. Recovery is very different for individuals and also depends on the amount of work. For example, it would obviously take alot longer to recover from 12 sets on chest compared to 3 sets on chest. The less volume, the more frequently you can train.
    #14
    cliff_vtr
    Pro-Member
    • Total Posts : 12045
    • Reward points: 8622
    • Joined: 2004/04/29 18:15:01
    • Location: Nr Bournemouth
    • Status: offline
    RE: Exercises and Diet 2005/08/02 17:00:03 (permalink)
    0
    more fruit, more veg, more decent protein.

    This is the routine I use:

    - Squats, leg curls, calf raise, crunches
    - Bench, shoulder press, dips, maybe extensions
    - Deads, pull ups, DB rows, cable curls

    DONE

    Paul
    #15
    MonkFinger
    Pro-Member
    • Total Posts : 5151
    • Reward points: 7177
    • Joined: 2004/05/11 16:34:19
    • Location: hampshire
    • Status: offline
    RE: Exercises and Diet 2005/08/02 19:15:45 (permalink)
    0

    ORIGINAL: skinnyjoe

    I'm not sure where you heard muscles recover in 48 hrs but it is not true. Recovery is very different for individuals and also depends on the amount of work. For example, it would obviously take alot longer to recover from 12 sets on chest compared to 3 sets on chest. The less volume, the more frequently you can train.


    well said, I think

    hence why I only suggested 4 sets for each of chest back and legs

    if you avoid going to complete and utter failure on each lift you can train more frequently - olympic lifters train (almost) the same lifts all the time, for instance.

    if you do want to train to complete failure, a split like cliff_vtr suggests is more appropriate.

    What I've suggested will be good for practising the lifts and learning good form for a few months. If you then find you can't increase the weights then its time to split up the routine somehow, as said cliff_vtr's would be good after that. Its important to get your form good before you start really hammering the lifts tho, as bad form is the easy road to injuries.
    #16
    Australian_Bloke
    Senior Member
    • Total Posts : 125
    • Reward points: 2222
    • Joined: 2005/08/02 07:21:01
    • Location: Adelaide, Oz
    • Status: offline
    RE: Exercises and Diet 2005/08/03 00:28:29 (permalink)
    0
    Ok thanks a lot guys. Much appreciated. Im gonna redo my diet and exercises sometime today.

    Cheers,

    Rick
    #17
    Australian_Bloke
    Senior Member
    • Total Posts : 125
    • Reward points: 2222
    • Joined: 2005/08/02 07:21:01
    • Location: Adelaide, Oz
    • Status: offline
    RE: Exercises and Diet 2005/08/03 12:44:52 (permalink)
    0
    Instead of the seated shoulder press, can I do seated with dumbells?

    Cheers,

    Rick
    #18
    MonkFinger
    Pro-Member
    • Total Posts : 5151
    • Reward points: 7177
    • Joined: 2004/05/11 16:34:19
    • Location: hampshire
    • Status: offline
    RE: Exercises and Diet 2005/08/04 19:12:08 (permalink)
    0
    seated, standing, barbell, dumbbell

    up to you - they all work (95%) the same muscles

    standing involves more stabilisers than seated
    dumbbell involves more stabilisers than barbell
    #19
    Australian_Bloke
    Senior Member
    • Total Posts : 125
    • Reward points: 2222
    • Joined: 2005/08/02 07:21:01
    • Location: Adelaide, Oz
    • Status: offline
    RE: Exercises and Diet 2005/08/05 05:03:06 (permalink)
    0
    Ive just done my first workout (the one you planned) and its a good one. Not too long and still exercises most of my muscles.

    Ive just been researching a lot about diets and recipes so I can later on design my own diet.

    Cheers,

    Rick
    #20
    Page: 12 > Showing page 1 of 2
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5