How to put together my first training program?

frobisher

Mods: Apologies for the scond thread earlier that got locked. I did a thread a few days ago with stats, diet info and a even a pic of the gear I had but thought maybe I'd included too much blurb as it didn't get a response so I tried a simpler one. Won't happen again!

I've read all the sticky's and there is some great info there. To be honest there's so much I don't know where to start and my entry level knowledge is pretty non-existent (I'll confess that I don't even know why my bench can be flat but also incline!). I'm not looking for anyone to write me a golden program, all I'm after is pointers on where I can get the info to effectively do it myself and if there's anything I've learnt from this forum is that if it's worth doing it's worth doing right.

Here's a copy of my earlier thread:

I'm 33, 6', 12 1/2 stone, thin with a very fast metabolism and have always been naturally fit without having to train much (although about 2 years of no sport activity have done there best to dent that). The six pack I always had is falling under a growing waist (2 inches growth in the last 18 months. Ouch.) and I want to both get back into shape and look better. I enjoy running and have a weights set up at home which I have dusted off again for use (I've attached a pic so you can see what excercise it can do). My diet contains a few too many empty carbs from sweets and suffers from one or two take aways too many but other than is healthy-ish (very little fried food aside from take aways, very little proccessed food, decent amount of fruit & veg and lean meat and fish) and I've been moving to improve it more.

When I last excercised properly I actually got skinnier. I don't want that, I want to build up, improve my health and get it right. So where do I start? What excercises and techniques should I use? What shall I do with my diet? Any tips or advice on where to start or where to information to start would be great.

daveirl

This post has been deleted.

justsomebloke

diet wise post up what you have.

In relation to exercises your best bet is to start off with a full body workout. So make sure you putting in things like deadlifts, bench, Bent over rows and squat ( as you don't have a squat rack) thrusters(either barbell or dumbell) are probably the best alternative for this, or if you can clean front squats are always a good option. Also look into getting a chin up bar, you can get one in argos. One other thing to make sure is that you actually have enough weight to push yourself so if you don't again argos have cheap extra plates.

rep ranges are pretty much dependant on your specific goals, but generally for mass 3x8 would be a good start

frobisher

DaveIrl: No worries. I'm glad to be of service!

jsb: Great reply, thanks. I think I will need more weight soon. Although I do have one of those mammoth olympic bars that weighs the same as a large dog, I could introduce that for more weight. When you say show my diet, do you mean a typical day or over a few days?

justsomebloke

probably best to have a couple of days if it varies a lot

frobisher

My diet over three typical days:

DAY 1:
8am Breakfast::
3 slices McCambridge’s wholemeal bread with butter, 2 Cups of tea,
1/2 pint smoothie (Homemade. 1 litre is made with 2 bananas, 1 other fruit, wheatgerm, proper orange juice and a yoghurt or actimel). 1 biscuit.
11 o'clock snack:
Tea & chocolate bar.
12.30 Lunch:
Cheese and ham toasted on McCambridges wholemeal bread. 2 biscuits.
3.30 snack:
Bowl of noodles. Peice of fruit. 1/3 pint homemade smoothie.
6.30 Dinner:
Roasted chicken breast with steamed broccoli & carrots and baby potatoes w/ skin on.
9pm snack:
Tea & biscuits.

DAY 2:
8am Breakfast:
2 eggs, 2 slices wholemeal toast, tea. 1/2 pint smoothie. Peice of fruit. 1 biscuit.
11 o'clock snack:
Tea & biscuits.
12.30 Lunch:
Pasta with fresh veg. 2 biscuits.
3.30 snack:
Bowl of canned soup. Peice of fruit.
6.30 Dinner:
Tiger prawns, stir fried veg with onions, peppers and basmati rice.
9pm snack:
Tea & chocolate bar.

DAY 3:
8am Breakfast:
3 grilled sausages, wholemeal toast & tea. 1/2 pint homemade smoothie. 2 biscuits.
11 o'clock snack:
Coffee & chocolate.
12.30 Lunch:
Stir fried rice.
3.30 snack:
Ham & cheese sandwhich. 1 peice of fruit. Small choc bar. 1/3 pint of homemade smoothie.
6.30 Dinner:
Pork fillet, and aubergine & red pepper baked with cheese topping.
9pm snack:
Herbal tea & toast with marmelade.

This is more or less typical with maybe one large grilled brekkie on the weekend and two take aways a week (Sweet & sour chicken with fried rice & a pizza) although I've been cutting this down two one. The odd glass of wine too. I have to say the very act of writing this out has been very educational. I'm 33 but I've never actually wrote down what I eat. I think I need to cut out those little sugar rushes! And if I really think about it there are probably more snacks in there like the odd Danish or packet of crisps or chips.

justsomebloke

sorry for not getting back to you yet.

Ok first thing drop the biscuits, generally these are high in sugar so aren't great especially first thing in the morning. Also although the smoothie may seem like it is the healthy choice generally there is a lot of sugar in orange juice so they mightn't actually be as healthy as you think. So if you can just eat some of the fruit instead. Also try and get a protein source into aswell in the mornings so eggs are always good

also at your 11 o'clock break you seem to go for sugary items, which probably aren't the best, if you can nuts and fruit would be a much better option (if you do want to keep your smoothies in your diet this is probably a better time to have it).

Again for lunch drop the biscuits.

for your afternoon snack I would try not to have another carb loaded meal so soon after lunch, instead try something like a chicken salad with some olive oil.

again your 9pm snack is quite loaded with high GI items. Now a lot of people say you shouldn't eat carbs in the evening especially if you want to lose some BF however if you are going to have carbs try and make them low GI carbs to give you a steady stream of energy through the night

So overall I would try and increase the amount of veg and protein in your diet, try and cut down on all the sugary items (of which you have a lot), an also overall maybe try and cut down on the amount of carbs in your diet while getting more good fats into you (as these seem to be lacking in your diet)

frobisher

Thanks JSB, good advice I reckon. You're definitley right about the sugar. Since I wrote that I've realised that I actually consume even more than is down. I'm addicted I think!

What about putting together my lifts and what muscles to work on on different days etc? Any pointers on good sources of info for that stuff?