any online free program builders?

wylo

Hi, just wondering are there any online free program builders for people that want to build up a bit and tone up a bit.
I had one made out a guy at my gym, but tbh, im not sure if it was too good. Id various random people looking at it and pointed out problems with it, too much of this, not enough of that.
Sorry its an awkward one to search for in the forum, as all those words are quite commonly used.
Any help would be great thanks.

itsallaboutheL

wylo wrote: »

Hi, just wondering are there any online free program builders for people that want to build up a bit and tone up a bit.
I had one made out a guy at my gym, but tbh, im not sure if it was too good. Id various random people looking at it and pointed out problems with it, too much of this, not enough of that.
Sorry its an awkward one to search for in the forum, as all those words are quite commonly used.
Any help would be great thanks.

we are an online program builder!!

Outline your Diet and Training plus Goals and Stats

Transform

itsallaboutheL wrote: »

we are an online program builder!!

Outline your Diet and Training plus Goals and Stats

agreed - post up what you are doing now and your diet and stats then work from there

wylo

Thanks for the replies,I may as well take you up on that offer!:)
Tbh I completely stopped the last month and half, havent done anything except running and a bit of swimming. I was kind of looking at starting something from fresh, using mainly just weights this time as opposed to machines.

Diet
My honest diet is:
8am: 1 bowl of cereal, or muesli

10am: small bowl of mixed fruit, 2 big slices of brown bread, butter and jam

12:50pm: can vary depending on my hunger. Sometimes 2 big bowls of fruit,and maybe 2 or 3 big slices of brown bread, butter and cheese, or if Im hungrier and theres something nice in the canteen, it might be a proper sort of meal, perhaps spaghetti bolognese, lasagne, potatoes and meat

4pm:A yoghurt (sometimes, not always)

5:30/6pm: Often quite hungry again so end up having a biggish meal, again often along the lines of pasta and mince, potatoes and meat and veg, chicken and potatoes

10pm: This is rare but sometimes I might have a slice of toast or 2 at night, again not always though


Now Im fairly aware of whats in a good diet and whats in a bad diet (and everything thats probably wrong with the above), and how often I should be eating and probably what I should be avoiding but I guess any extra tips from you would be great.

Exercise and weights:
At the moment, nothing, this is really where I need the help.
But an old program consisted of a healthy spread out of all muscle areas, using plenty of machines for my back, chest and triceps and legs. I used weights for biceps. My cardio isnt as bad as I dont seem to need motivation to go out and run for some reason, so when im in good form Ill be running twice to 3 times a week, for maybe 30 to 40 mins a go.

Me:
Im 6ft 2, I would be a heavier 14 st, maybe tipping the 15 st at this stage, relatively big legs(something I dont feel I have to build at all from looking at others in the gym, they could do with some fat loss)
I wouldnt have what you'd call a proper belly but definitely there is fat building up above and around my waste , nothing much on the shoulders, and not too much on the arms or chest.

My aims are to completely tone and reshape my upper body really, shed any form of belly and have a nice broader frame with more built up shoulders and chest.
I also want to build good strenght. I think I am weaker than I look.

I cant really remember what kind of weights I was lifting to be honest, but Im not exaggerating when I say im weak.
Just to give an idea ,
dumbbell curls were at about 8 to 10kg 3 * 10
machine chest press was about 30/35kg I think
I tried bench press once I think, and it was probably about 25/30kg max tbh.
any shoulder exercises were generally very low weights and were slow to progress also.
Legs were decent enough if i remember but never did any proper weights exercises with them, just machines.
It seems there as if it was years ago, but I guess id so much to do that I couldnt keep track of what i was lifting, id to write it down as I finished that day. Some machines were lbs and weights were kgs which probably didnt help.

Anyway if anyone could start leading me in the right direction Id greatly appreciate, would love to have something solid to aim for going into the gym. Its the only thing that can keep me going there. Otherwise I fade off and start feeling guilty instead.
My best times would mon/wed/fri as well btw. Thanks

d'Oracle

Does your gym have a Bar, plates and some form of squatrack?

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki



OT, Is it wrong of me to keep doing that?

discombobulate

Before people with better knowledge than me come along start be googling "Starting strength" and "Stronglifts 5 x 5".

Great programs for building strength. Real strength will be gained from doing programs like these and not from doing bicep curls etc. Legs are a must for these programs though. Working your legs also stimulates the rest of your body to grow stronger also.

The other great thing about the programs above is that they can be done in around 40 - 60 mins depending on accessory work done with them so time isn't an issue when doing them

discombobulate

d'Oracle wrote: »

Does your gym have a Bar, plates and some form of squatrack?

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki



OT, Is it wrong of me to keep doing that?

Beat me to it! I pretty much do the same as well. Was the advice I was given when I came here and so far has been great though.

itsallaboutheL

You're Diet is atrocious if you want to build any sort of muscle, i would suggest a read of the stickies then come back and ask more questions.

newby.204

whilst im only on my second cycle, and i used starting strength(the real one) as a base, im makin good progress with jim wendlers 5/3/1 program,
just my 2cents

wylo

Thanks for the help lads ill have a look at starting strenght so and see if I can come up with a program.
As for my diet, its my serious weakness cause Im well aware its not good. Thanks again

d'Oracle

wylo wrote: »

Thanks for the help lads ill have a look at starting strenght so and see if I can come up with a program.
As for my diet, its my serious weakness cause Im well aware its not good. Thanks again

It is a programme.

wylo

thanks