Workout,Diet, Supplement Advice

keezer

I have beign doing weights for the last 2 months and i am wondering what sort od supplement to take.

I am 20, weigh about 10.5 stone with a BF of around 13%. I dont eat any meat or fish but do eat dairy products.

I am looking at gaining some muscle but dont want to get to big if you know what i mean.

Also wondering should i keep doing what i am currently doing in the gym



Here are some pics.











All advice would be great

Thanks

dave80

keezer wrote: »

Also wondering should i keep doing what i am currently doing in the gym

wat are you 'currently' doin in the gym?

keezer

Day 1.

Warm Up

Run-10-15 min

Squats, 15kg, 4 sets of 10
Leg Ext, 30kg, 3 sets of 10
Leg Curl,30kg,4 sets of 10
Calf raises,10kg,4 sets of 10

Abdominal Curls, 3 sets of 10
Oblique crunch, 2 sets of 10 each side
Back ext, 2 sets of 10
Bridge 30 secs

Day 2

Run-10-15 min

Dumbell Press, 7.5kg Dumbells
Press ups, Max, 3 sets
Shoulder press,15kg Bar,4 sets of 10
Lateral raise, 2.5kg dumbells, 3 sets 10
Bicep Curls, 15kg bar, 4 sets of 10.

Abdominal Curls, 3 sets of 10
Oblique crunch, 2 sets of 10 each side
Back ext, 2 sets of 10
Bridge 30 secs

Do cardio in between those days.

dave80

keezer wrote: »

Day 1.

Warm Up

Run-10-15 min

Squats, 15kg, 4 sets of 10
Leg Ext, 30kg, 3 sets of 10
Leg Curl,30kg,4 sets of 10
Calf raises,10kg,4 sets of 10

Abdominal Curls, 3 sets of 10
Oblique crunch, 2 sets of 10 each side
Back ext, 2 sets of 10
Bridge 30 secs

Day 2

Run-10-15 min

Dumbell Press, 7.5kg Dumbells
Press ups, Max, 3 sets
Shoulder press,15kg Bar,4 sets of 10
Lateral raise, 2.5kg dumbells, 3 sets 10
Bicep Curls, 15kg bar, 4 sets of 10.

Abdominal Curls, 3 sets of 10
Oblique crunch, 2 sets of 10 each side
Back ext, 2 sets of 10
Bridge 30 secs

Do cardio in between those days.

workout is all over the place esp. day 2, hav a look at this website http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki


heres a program from the above website you could follow:

Monday
Squat 3x5
Bench press/press 3x5 (alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
Squat 3x5
Press/bench press 3x5 (alternating)
Deadlift 1x5

Friday
Squat 3x5
Bench press/press 3x5 (alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

also post up your daily meal plan

keezer

Thanks for the reply, will try the workout you suggested.

Diet

Breakfast

Toast and Tea
Poridge and Tea

Morning Snack

Yougurt,Fruit

Lunch

Chesse Salad Sandwhich/Wrap
Pasta Salad
Vegtable Pasta

Dinner

Veggie Kiev and Veg
Veg Stir Fry
Quorn Breast and Veg

Eve Snack

Yogurt and Granola
Tosted Sandwhich
Oamlet


As i dont eat meat, fish and chicken there is not that much i can eat.

dave80

keezer wrote: »

Thanks for the reply, will try the workout you suggested.

Diet

Breakfast

Toast and Tea
Poridge and Tea

Morning Snack

Yougurt,Fruit

Lunch

Chesse Salad Sandwhich/Wrap
Pasta Salad
Vegtable Pasta

Dinner

Veggie Kiev and Veg
Veg Stir Fry
Quorn Breast and Veg

Eve Snack

Yogurt and Granola
Tosted Sandwhich
Oamlet


As i dont eat meat, fish and chicken there is not that much i can eat.

you could add glass of milk to each meal and maybe some more eggs at breakfast and lunch?

Ciaran500

keezer wrote: »

Day 1.

Warm Up

Run-10-15 min

Squats, 15kg, 4 sets of 10
Leg Ext, 30kg, 3 sets of 10
Leg Curl,30kg,4 sets of 10
Calf raises,10kg,4 sets of 10

Abdominal Curls, 3 sets of 10
Oblique crunch, 2 sets of 10 each side
Back ext, 2 sets of 10
Bridge 30 secs

Day 2

Run-10-15 min

Dumbell Press, 7.5kg Dumbells
Press ups, Max, 3 sets
Shoulder press,15kg Bar,4 sets of 10
Lateral raise, 2.5kg dumbells, 3 sets 10
Bicep Curls, 15kg bar, 4 sets of 10.

Abdominal Curls, 3 sets of 10
Oblique crunch, 2 sets of 10 each side
Back ext, 2 sets of 10
Bridge 30 secs

Do cardio in between those days.

Too many reps and for someone that has been going to the gym for two months you should be lifting more weight by now. Definitely recommend starting strength, I started it 3 months ago and made great progress on it. I'd also recommend getting the starting strength book instead of relying on that site only as it has a massive amount of information in it and will describe how to do each lift properly in detail.

You're diet needs alot more protein with a little bit in each meal. Not sure of recommendations for vegetarians but look around and you will find plenty of food and recipes.

keezer

dave80 wrote: »

you could add glass of milk to each meal and maybe some more eggs at breakfast and lunch?

Thanks will do

keezer

Ciaran500 wrote: »

Too many reps and for someone that has been going to the gym for two months you should be lifting more weight by now. Definitely recommend starting strength, I started it 3 months ago and made great progress on it. I'd also recommend getting the starting strength book instead of relying on that site only as it has a massive amount of information in it and will describe how to do each lift properly in detail.

Thanks, Will get the book

You're diet needs alot more protein with a little bit in each meal. Not sure of recommendations for vegetarians but look around and you will find plenty of food and recipes.

Yup i will have a look at more ideas to increase protien into my meals.

Maby taking a whey shake or 2 might be a good idea

keezer

Anyone recomend some good whey protien

entropi

Ciaran500 wrote: »

You're diet needs alot more protein with a little bit in each meal. Not sure of recommendations for vegetarians but look around and you will find plenty of food and recipes.

Some simple options would be to replace the toast in the morning with an egg and two slices of wholemeal bread with Vegemite, if the OP likes it.

At lunch where there seem to be too many simple carbs, add in two spoonfuls of peanut butter and a piece of fruit. If there are dark green veg in that salad, eat an orange at the same time to help the Iron and B vitamins absorb properly.

Dinner: if stuck for protein, cook up some tofu and flavour it nice so you will be willing to have it again.

Hopefully that'll help the OP out, while giving you some info to use should you need to

Oh OP, you should find some suitable protein online that has no animal derivatives in it, and if worst comes to worst...drop into Holland & Barrett! they might be a bit more expensive, but it'll be what you need.

keezer

Master of Nothing wrote: »

Some simple options would be to replace the toast in the morning with an egg and two slices of wholemeal bread with Vegemite, if the OP likes it.

Will cut the toast out, usually wouldnt have any but when rushing its a handy alternative

At lunch where there seem to be too many simple carbs, add in two spoonfuls of peanut butter and a piece of fruit. If there are dark green veg in that salad, eat an orange at the same time to help the Iron and B vitamins absorb properly.

I was thinking there was a lot of carbs in it, will try out the penut butter next time, thanks for the tip about the orange.

Dinner: if stuck for protein, cook up some tofu and flavour it nice so you will be willing to have it again.

Yup tofu wouldnt be my favourit of things but im sure i could manage it twice a week. Quron is handy as well.

Hopefully that'll help the OP out, while giving you some info to use should you need to

Oh OP, you should find some suitable protein online that has no animal derivatives in it, and if worst comes to worst...drop into Holland & Barrett! they might be a bit more expensive, but it'll be what you need.

Dont mind animal derivatives really its just general meet i dont like.

Thanks again for the information.

Keith