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Gym noobie

  • 28-08-2011 12:38am
    #1
    Danger781
    Registered Users, Registered Users 2 Posts: 5,697 ✭✭✭


    Ok so I've got some topics I'd like a bit more info on.. Any help is appreciated.. :)

    1. Program
    Now, I don't really have a program as such.. I've only been hitting the weights for about 2 weeks now so I've pretty much just been doing a full body workout when I do go there.. The last time I went this is what I did..

    Each one is 3 sets of 10 reps
    Pec Fly - 30kg
    Rear Deltoid - 25KG
    Leg Press - 80KG
    Leg Extension - 55KG
    Leg Curl - 20KG
    Bicep curl - 10KG (Dumbbells)
    Low Row - 30KG
    Tricep Curl - 30KG

    I'm still trying to find the optimum weight for each machine, so I'm not lifting enough on certain exercises at the moment, but what doesn't make sense to me is how I can seem to do more with my triceps than my biceps.. Should it not be the other way around? Or is it just an issue of free weights vs. machines?

    There is definitely certain workouts I feel I can lift heavier weight, but I also don't want to over-do it at the same time..

    2. Protein
    I know the general rule is 1g protein:1lb body weight but that seems a bit excessive for me considering I weigh about 190lbs with quite a high body fat %.. Trying to build up some muscle while also dropping the excess fat..

    Also, should I be consuming that level of protein every day? Or only on the days I work out? I've been trying to reach about 150g protein on the days I workout, supplementing with 2 scoops of whey protein. Whereas on the days I don't work out I've been trying to reach a caloric deficit so I'm not consuming anywhere near that much protein.

    Does timing make a difference when consuming protein shakes? Most days I usually take two scoops with some milk on the way home from a workout.. However I'm considering switching to taking one scoop before, and one after.. Does it matter much?

    3. Other Supplements
    I probably don't need anything else until I get a regular routine going and follow a more strict diet, but anyways, I'm considering taking creatine, but I'm not sure what to think when it comes to losing the excess body fat. I'm sure this has probably been asked many times before but feedback would be nice!


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