Please critique my plan / body / workouts / supplements

consultech

Hi All,

I'm new to this forum (just checked; this may need to go in to logs? Im not sure), have read the FAQs, and would greatly appreciate some advice on my current plan, condition, routines, diet, supplements from some well-learned regulars.

Im 25 / 5' 7" / 12 stone 10 lb / of beginner-intermediate fitness level / wide enough in shoulder and chest.

Up until 30 days ago I hadn't done anything exercise related in about 3 years. I reckon I was about 2-3 stone overweight at about 13-10 to 14 stone. A fair bit of loose fat; moobs, belly, fat arse, the usual.

I've been going 30 days straight now (predominantly cardio, dont worry) without taking a day off, I'm in the zone big time and have decided to start protein to start building muscle to accompany my weight loss. I've lost about a stone from jogging and rowing machine/exercise bike, and have stepped up the weights in the last 2 weeks.

My diet was awful previously; but I've cut out all junk, a lot of white carbs and (bad) fats, trying to eat 5 times a day now, no carbs after 4pm, with regular protein etc. I have started taking UltraPharm pHD today under direction of my younger bro (he's been on this buzz about 6 months, getting great results, really gotten into his nutrition to ridiculous standards) as I'd like to start putting on some good muscle. I take it 3 times a day as it apparently has a very low carb content, and is good for weight loss (I know it doesnt make u lose weight, just not gain it as much as others) and cutting, and also has L-Glutamine in it.

At present I still have some weight around my chest, tummy, arse, legs, tri's, but know there's no magical forumla or supplements here; I just need to keep hammering the cardio. I'd like to continue to "tone" (Im aware of the misconception) these areas up. I also eventually want to build my chest and arms up a bit more too.

My routines consist of:
- Jogging every day (30-40 mins, 3-4 km, stop-start about 500m at a time, more as my fitness increases - heart gets to 140-160 bpm mostly)
- Rowing machine every day (20 mins, low to medium intensity, bout 140-160 bpm mostly)

NOW:

- Chest routine 4 days a week (Perfect pushups, 8 reps; Gimmick whore, I know - immediately followed by 10kg bench fly's, 8 reps - immediately followed by 10kg dumbell press or rotating dumbell press, 8 reps) I do this 4 times - I saw this 24 rep routine on youtube, and it gives me a great burn, with good results so far. I know the DB press weights are low considering I fly the same, but I do seperate 12-15kg (x2) sets of presses/rotated presses.

- Biceps (4 days); Standing barbell curl, 25kg, 12-15 reps x 4

- Triceps (4 days); overhead dumbbell tricep extensions, 8kg. From behind head, straight up in air. Dunno what else to call em. 3 sets of 12 reps.

- I haven't started doing legs/back/others really, which is kind where u guys come in.

I have a bit of an aversion to gyms, and have rowing machine/bike/free weights in house with bench (no benchpress rack though). I will eventually go as I need the all round machines I think, but cardio and home free weights will have to do for the mo.


That's very long, but if the learned amongst you can get through it and let me know what you think, I'd really appreciate it.

Cheers, C.

EDIT: I also take fish oils, glucosamine (joints), and green tea extract (as I hear it increases metabolism).

consultech

77 views and nada? Right so!

An OP who thinks protein shakes are dangerous gets 2 pages of discussion, but I go to the bother of detailing every pertinent piece of info and get bupkiss... great forum!

Peace out.

gnolan

Do you think you're the first person ever not to get a reply to a thread? A simple bump would've sufficed

consultech

I'm extremely bitchy though.

Ok I revoke my hissy, ur prob right...

itsallaboutheL

What equipment have you got exactly??

What are youre medium term goals??

consultech

Ive got a pretty good Reebok rowing machine with a load of resistance settings, digital stats etc. Not sure exact distance and RPM Im getting; I would guess about 32-35 per min based on repping once in just under ever 2 secs. Decent exercise bike. Free weights set with bench (no bench-press rest rack unfortunately, bench is part of redundant "all-in-on" set including pec dec, lat pulldown, leg extension) Perfect pushup handles. Ab-cruncher roller thing also.

EDIT: Medium term goals are losing about 5%+ more body fat, probably about 15-18%-ish now. Toning upper body; chest, arms, back, oblique area. Don't have MAJOR facilities for lower body resistance training. Tricep areas are a bit flabby, need to get rid of that fat, biceps are coming along nicely.

itsallaboutheL

How much weight do you have??

What size is the bar?

Have you DBs?

Is the bench adjustable?

consultech

Think I have 6 x 10kg / 10 x 2.3kg / 8 x 1.1kg

2 diff bars 5 foot-ish, regular barbell and this kind of bar - http://www.yorkbarbell.com/CommercialProducts.php?ProductType=Barbells&Category=Pro%20Style%20Fixed%20Curl%20Bars&ProductID=38

Also have two smaller DB bars; Can make db's out of lighter weights above.

Bench non-adjustable unfortunately.

podge57

working chest and arms 4x a week is a big no-no. More =/= better.
Take a look here (http://www.exrx.net/Lists/WorkoutMenu.html#anchor1681260) and read up on the different fullbody and split workouts. There are also links to the different exercises

what are your calorie sources from food?

also you have plenty of equipment for lower-body work

consultech

podge57 wrote: »

working chest and arms 4x a week is a big no-no. More =/= better.
Take a look here (http://www.exrx.net/Lists/WorkoutMenu.html#anchor1681260) and read up on the different fullbody and split workouts. There are also links to the different exercises

what are your calorie sources from food?

also you have plenty of equipment for lower-body work

My diet isn't great, Im a fussy eater:

Breaky: Porridge and honey, protein shake half hour later

Lunch: Fruit or beans on toast

Protein shake c. 4pm

Dinner: Lean chicken or beef and roast veg / or chicken or beef and pasta or brown rice

Various vitamins/supplements/fish oils daily

dave80

consultech wrote: »

My diet isn't great, Im a fussy eater:

Breaky: Porridge and honey, protein shake half hour later have these together

Lunch: Fruit or beans on toast change this to a chicken/tuna salad

Protein shake c. 4pm

Dinner: Lean chicken or beef and roast veg / or chicken or beef and pasta or brown rice

Various vitamins/supplements/fish oils daily

as podge said training mucle groups 4-5 times a week like that will do you no good, try doing a full body workout 1 day followed by cardio the next and repeat

top madra

carido for 30days straight..when do you rest?

consultech

I have taken two "rest" days - But I climbed bray head on one of those, and went swimming on another.