I've been working out for a month....

[nikkita]

I agree with Spats... "as long as you're here, you're not going to miss out by not having a trainer"

I think that a good P/C/F ratio is 60/25/15 for start developing muscle. Regarding fat, avoid saturated fats and search essential fats as the ones found in nuts, olive oil, avocados, etc. For protein, seach for good sources of protein in your diet such as whey protein, fish, tuna, chicken or red meat.

You say you lift heavy weights 3 times a week... can you put your routine to give you input?

 

[wannabeBB]

Thanks everyone for your help.
I'm gonna start counting calories next week. I just set up a fitday account. Say I eat 2000 calories a day, how would my ratio be to allow me to change the amount of carbs? So for instance I did 50/30/20 or 60/25/15, how would I alternate low and high carb days? I'm confused.
Also, when trying to lose bodyfat, should I eliminate cheat days?

My training split is this:
mon- chest, tri's and shoulders
wed- back and bi's
fri - legs and abs

I am going up in weight on everything except for shoulders. I am at the exact weight when I started on shoulders. I think it's because I lift heavy on chest press and incline chest, that when I get to shoulders, I'm really wore out. I dont want it to lag though.
Could I do a 4 day split that would give shoulders a different day?

 

[smallmovesal]

ah that's one thing i know well... so i switch up the order in which i lift... for instance, do shoulders before chest or tris... vary it up.

 

[nikkita]

Alternate low carbs for the days you're off training and high carbs for the days of most activity. For example, instead of eating 600g of carbs every day (just to mention a figure), you vary the volume of intake. Eat 50% fewer carbs (300g) for two days, then the standard 600g for the next two days, then 50% more (900g) for the next two days, The total carb intake for the week is the same.

About cheat days... you can still have them but the pace of fat loss will be slower.

A suggestion (not sure about some names in english) for your training is:

mon - shoulders, bi's and tri's (3x12)

press w/bars
press w/dumbells
lateral elevations

curls w/ bar
alternate curl w/bumbells
concentrate curl

back-kicks
cable pressdowns
dips behind back

wed - legs and calves (4x10)

leg extension
squats
walking lunges

standing calve raises
seated calve raises

fri - chest and back (4x10)

horizontal bench press
incline bench press
pullover

high pulleys
seated rows
deadlifts
hyperextensions

though basic exercises good for beginners, try for at least 3 months with your cardio and abs exercises and concentrate altogether in positive and negative reps.