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hey im new!!need some advice???

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peter2007
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2007/06/18 16:28:33 (permalink)
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hey im new!!need some advice???

hi im new to the site and was wondering if anyone can help me with my training.been training for about a year and a half 4 days a week but havent really had many gains below is my workout and my diet any comments of where im going wrong would help.

day 1

back and legs in the order i do them:

each exercise 4 sets of 6 6 6 4 reps

single arm db row
seated row
good mornings
bent bb row
lat pulldown
squats
leg curl
leg extension

day 2 sholders and traps
arnold press
bentover raises
military press
front raises
cable pull
db shrugs
bb shrugs

day 3 chest :

flat bb bench press
incline bb bench
dec bb bench
incline db press
flat bench flys
cable crossover
sitting chest press



4 bicep and tricep

close grip bb curl
wide grip bb curl
sitting db curl
db preacher curl
hammer curls
tricep pulldown
single arm pulldown
dips
french press

i try to do 30 mins cardio on the four days after training but sometimes miss it. and will usuall try to change some exercises and rep and set range every 9 weeks.

diet:
have only been doing diet for about 2 months, but have always taken protein supplements.

working on 1900 cals a day at mo trying to loose fat but aint really working. still got a belly, and not much muscle.

breakfast
shredies 60g
skimed milk 150g
50g whey

mid morn
200g low fat cot cheese or from frais


lunch

2 slices of whole meal bread 200g tuna 20g extra light mayo


pre train

1 apple 25g whey

post

50g whey

dinna

chicken breast 150g jacket potato 350g veg and ketchup.

alot of the time my dinna wavers but try to be as healthy as poss.

and dont really follow diet at weekends.

can anyone help as im loosing motovation, as like i said ive been gymin it for about 1 and a half years and still dont really look any different (bigger with more deffiniton). i know it takes years but would have thought i would have been more muscular by now??
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    noname
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    RE: hey im new!!need some advice??? 2007/06/18 16:32:56 (permalink)
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    Welcome to Muscletalk!


    In my opinion it's not good. Serious overkill i'm afraid, and too many 'fancy' movements for my liking.

    You could make it all a lot more basic and more productive with it.

    I would firstly suggest putting some time aside and having a good read through this article: www.muscletalk.co.uk/fb.asp?m=1101455
    #2
    peter2007
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    RE: hey im new!!need some advice??? 2007/06/18 17:02:45 (permalink)
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    do i need to cut the exercises down, how many sets and whow any exercises should i do for each body part, oh and hows my diet?? thanks for that i will have a read.
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    noname
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    RE: hey im new!!need some advice??? 2007/06/18 17:20:11 (permalink)
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    That article should answer most of your questions, or at least give you a better understanding of whats's required.


    What are your current stats?
    #4
    peter2007
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    RE: hey im new!!need some advice??? 2007/06/18 17:58:58 (permalink)
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    well i have no idea what my body fat is but im 5"10 13 stone, if that helps.if my diet and training is no good is there anyone who can give me a new program??
    post edited by peter2007 - 2007/06/18 18:28:51
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    scruffy
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    RE: hey im new!!need some advice??? 2007/06/18 18:23:36 (permalink)
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    welcome to the board mate, you are overtraining and under eating which is the biggest mistake all people wishing to grow make, put your diet in the diet forum for the guys to look at...
    training wise you are as stated doing to many isolation and not enough of the mass building compounds...have a look at the push pull routine in the above link, remember more does not mean more growth, quite the oppisite infact...
    #6
    Zulu3
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    RE: hey im new!!need some advice??? 2007/06/18 20:59:59 (permalink)
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    Agree. Definately too much training, not enough food. Try using a 3x8 with max of 3 exercise per muscle group, favoring compound movements. You won't make any gains on 1900 cals and you cant really lose fat and expect to put on muscle, its hard enough losing fat and preserving what muscle you do have! Cut or Bulk and unless you are really fat, Id bulk if I were you and cut once you have some muscle mass.
    post edited by Zulu3 - 2007/06/18 21:01:35
    #7
    peter2007
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    RE: hey im new!!need some advice??? 2007/06/18 21:38:21 (permalink)
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    cheers fella much appreciated so 3 exercises per body part once a week reps 3x8 will post diet in forum, how many cals should i be consuming??
    #8
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