Advice on new program

CountryJoe

Hi Guys, I recently joined a gym. I have been started on a fairly basic program to follow for the next 12 weeks. Im not looking to bulk up massively, just put on some muscle. Ive been told to stay away from free weights for those 12 weeks and just work on the cardio and machine weights before incorporating the free weights once the 12 weeks is done. Just wondering if you could tell me whats gains could be made from the program and diet. Im at 6ft and weigh 168 pounds.

On Monday, Wednesday and Friday I do :

Start with row machine (25 mins)
Leg Extension - Front (3 sets of 15)
Leg Extension - Back (3 sets of 15)

Compound Row - (3 sets of 15)
Chest Press - (3 sets of 15)

Overhead Press - (3 sets of 15)
Pulldown - (3 sets of 15)

On the days where im not doing machine weights, I try to do an hours cardio, which would involve, bike, threadmill and cross trainer. I would hope to do this at least 2 days a week.

All in all, that gives 3 days on machine weights and 2 days cardio.

My diet would usually consist of
Porridge for breakfast with skimmed milk.

At lunch I have brownbread sandwiches with Tuna, Spring Onions, iceberg lettuce with a spread of cottage cheese thrown in for good measure. On days where im not on the machine weights I usually wont have any tuna.

For Tea I usually have a chicken curry, with peppers, mushrooms, canned tomatoes. Or I would have a stirfry with chicken, peppers, mushrooms, cabbage and leek. I would have both the Curry and the stirfry with 2 brown pitta breads. Then I would have 3 or 4 slices of bread.

Any tips and suggestions most welcome.

Thanks in advance.

Any suggestions on what to improve on much appreciated

Please Kill Me

Why were you told to stay away from free weights?

Hailhail1967

I would be surprised that you were told to stay away from free weights for 12 weeks. I know some places/gyms like to leave people use free weights for a week or two ( I wouldn't even do that ) but 12 weeks seems a bit over the top to me.

Am I right in saying that you have 3-4 slices of bread before you go to bed? Bread is the devil if you ask me.It seems you are having up to 6 slices of bread and 2 pitta pockets a day? I would be trying to cut back on that for a start.

Brown pittas would be a better option than slices of bread but I would still suggest cutting back.

Mack_1111

Unless you have the coordination of Bambi I don't see the logic of staying away from free weights for 12 weeks!

CountryJoe

Please Kill Me wrote: »

Why were you told to stay away from free weights?

I was told that it was best to gradually work towards doing free weights rather than jumping straight in as im very new to this. Plus ive really below average strenght as it is, at the mo even the machine weights are kicking my ass! so id say its most likely erring on the side of caution that I dont do myself an injury.

I would be surprised that you were told to stay away from free weights for 12 weeks. I know some places/gyms like to leave people use free weights for a week or two ( I wouldn't even do that ) but 12 weeks seems a bit over the top to me.

Am I right in saying that you have 3-4 slices of bread before you go to bed? Bread is the devil if you ask me.It seems you are having up to 6 slices of bread and 2 pitta pockets a day? I would be trying to cut back on that for a start.

Brown pittas would be a better option than slices of bread but I would still suggest cutting back.

Thankfully I never eat right before bed, its a habit I never got into. My one weakness has always been brown bread. I never eat junk food, fizzy drinks, cakes etc. Never liked white bread that much either, but when i start eating brown bread I cant stop, its my achilles heel. But you are right, between the lunchtime sambos and tea time toast, its pretty much 6 slices daily, and then 2 brown pitta breads on top of that daily. I only ever eat 3 meals a day, however, ill try to add in some smoothies during the afternoon and maybe an egg in the morning. Im going to try cut back to 2 slices of brown, and maybe only have the pitta bread 3 days a week.

Please Kill Me

CountryJoe wrote: »

I was told that it was best to gradually work towards doing free weights rather than jumping straight in as im very new to this. Plus ive really below average strenght as it is, at the mo even the machine weights are kicking my ass! so id say its most likely erring on the side of caution that I dont do myself an injury.

Yeah, but there's "gradually" working towards and there's taking the piss. You can do them a week or so into your program, and start at a comfortable weight so you don't hurt yourself but heavy enough that it'll benefit you.

CountryJoe

Please Kill Me wrote: »

Yeah, but there's "gradually" working towards and there's taking the piss. You can do them a week or so into your program, and start at a comfortable weight so you don't hurt yourself but heavy enough that it'll benefit you.

Cool, what free weights exercises would you advise to start out with that could be incorporated into the machine weights program ?