Advice for starting out

[Moon_Dance]

I'm looking to start the gym in Jan for some serious body building. I have tried before and failed but I am quite determined to achieve something this year.

My current stats are:
Age: 27
Height: 188 cm
Weight: 83.5 KG
Body Fat: 16-17%

Supplements:
I have purchased three products so far, I hope these cover the basics of what I need?
USN Creatine Monohydrate
PHD Pharma Blend 6HR
Boots A-Z Multi Vitamins

6 Month Goal:
Drop body fat to under 13%
Increase strength by 25%
Add 2 KG of muscle

12 Month Goal:
Drop body fat to under 11%
Increase strength by 50%
Add 5 KG of muscle

Do you think these goals are reaonable?

Diet:
Currently I win the award for worst diet! It consists mainly of fast food and junk. I know this will have to change to get anywhere and I will be asking for advice on this in due course.

Training:
After spending several hours reading various websites and forums, almost every single article recommends different things. I came across a training programme called Somanabolic. I'm not a fan of these type of websites but this training plan does look good, especially since it was given to me for free. The plan starts with a warm-up of 10 reps for every exercise, followed by 4 lots of 8-10 reps. Every week is different and the plan runs for 12 weeks. I have attached week 1 for you to have a preview. What do you make of it?

Cardio:
The above training plan does recommend keeping cardio to a minimum but doesn't rule it out completely. I would like some advice on how much cardio I need to do, what type of cardio to burn off fat, and how often I do this.


Looking forward to hear your advice.

 

[Evan Tipps]

Stop eating the fast food asap. That shit will do nothing for you..
Training plan things id change: db flys for dips. Flys are just going to mess with your shoulder most likely. On the back day start off with deads. ->db row->closegrip pulldowns. Id swap close grip benchpress with pushdowns. But thats just what I would do.

 

[Moon_Dance]

Okay thanks.

Any advice on the supplements and cardio?

 

[Evan Tipps]

I don't do shit for cardio except walk. On supps I take creatine mono fish oil glutamine protein and multi

 

[Moon_Dance]

I see BCAA are highly recommended, if I have four protein shakes per day, are BCAA necessary as a seperate supplement?

 

[YoungNatural]

I see BCAA are highly recommended, if I have four protein shakes per day, are BCAA necessary as a seperate supplement?

You shouldn't be having 4 shakes per day. 2 should be the max with one directly post workout.

 

[Evan Tipps]

^ 4 shakes is kinda insane.. I take one a day pretty much

 

[Moon_Dance]

Well my protein recommends 2 to 3 servings per day. So rather than have 2, I was going to split the servings up into half and have 4.

 

[YoungNatural]

That makes more sense I suppose, just make sure you get plenty of meat protein.

 

[Moon_Dance]

I've just been reading somewhere here that 30 seconds rest inbetween sets is ideal for building muscle. From previous expereince in the gym I found that if I have little rest (under 2 minutes) in between sets, I am tired and exhausted for doing the next set and end up having to drop the weight to something which isn't really heavy for me. If I have a good long rest, of about 3 minutes, I find I can power through and finish the set no problem. So my question is this, how much rest is recommended for me?