Noob-Advise on my routine

[Duane]

Hi guys and gals,
I'm new to all this. Have been floating around here for a while soaking in as much info as possible.
Im 32, 175cm and weigh 73kg. My goals are to get to 90kg, be fit and ripped.
Have only been training now for 3 weeks, so any criticism on my training and diet will be welcome.

Diet:

1. 3 whole eggs
100gm sportsplus fruit and muesli with skim milk
200ml juice
1 peice of toast with marg

2. protein shake with skim milk

3. bannana

4. chicken breast
1 cup brown rice
1 cup mixed veg
200ml juice

5. protein shake with skim milk


6. orange/ kiwi fruit

7. fish, steak or chicken
2 potatoe with skin on
salad

8. protein shake with skim milk


Training:
Just doing these compound excercises to start with until I build some more strenghth.

Mon, Wed, Fri.

5 min warmup on treadmill
stiff leg deadlift 1 X 15 rep
Bench 3 X 10 rep
Bent Row 3 X 15 rep
Military Press 3 X 12 rep
Squats 1 X 20 rep


Thats it. I hope you can let me know if i'm on the right track or need to rethink my whole routine.
Cheers.

 

[Zarkov]

The diet is good but your reps may be too high in number.
When I first started working out my mate (ex no.2 boxer in Japan and now an 83 kg 170cm tall ball of muscle) told me not to get too obsessed with numbers and to play around with reps,sets etc.For me personally it was great advice as I saw a lot of gains.
For example; I was doing the old standard 3x12 so he tells me to up the weight and try 5x8, which to my surprise I managed.That makes 40 reps at a higher weight compared to 36 at a lower weight.
I also tried 6x6,5x5 etc. at higher weights again which produced results.
Mixing it all up ensured that I was targeting the muscles at a variety of stresses which in turn makes your muscles constantly adapt and grow.
The body will adapt so sticking to one style will force your body to adapt to it and you will soon plateau.
Talk to the big guys in the gym - one thing I have learnt is that they love to talk about themselves hence the love to give advice.Don`t forget the gym staff either,that is why they are there.

 

[Shrek]

Hi,
Look good but here are a couple of suggestions.
Drop one of the protein shakes for some more whole food and meal6 with just fruit should also be changed. the training is good for starters but I too would drop the reps down to about 8-10. Try to slip in another egg for brekky even if you have to eat a little less muesli.

Good Luck bloke.

 

[Duane]

Thanks for the replies guys. All taken on board.
Cheers

 

[mike367]

Hey Duane, how's things going for you now?

 

[snookmz]

You spelt 'potato' wrong. Add more repetitions to the dead lifts and squats. And keep going! Welcome aboard

 

[Morgzz]

try to remove the juice from your diet, its processed junk....stick to water

if you can, replace the sportsplus with 100% plain rolled oats, a less processed, healthier choice.

and yes lower your reps a little, i would recommend this routine

Squats 20,15
Bench 2x8
SLDL 2x8
Bent Row 3x8
Chins 2x max
MP 3x8
BB curls 2x8
Dips 2x max

 

[kindred]

YouTube - Power Clean

Learn to DO that and you will be a man my son

 

[Duane]

Cheers guys,
About a week after posting, I got real crook, couldnt eat properly or work out. I dropped down in weight to 68kg. Back into it now and I am up to 72kg. I have started doing a bastardised version of the 5x5 program and it seems to be going ok, actualy it's a very similar program to what I was doing before, but 5x5. Only 3 weeks back into it, but feeling good.

 

[mike367]

I love the 5x5 (Bill Starr's), It's a great work out.

As you say discipline is the key.
Mike