Need Help With Diet And Workout

[wisejoshua]

Whats up everyone. I am new at this and i have been reading a lot of these threads and everyone seems to be experts so you can all laugh at me but i just want some advice.

I am about 185 lbs. 5'9, dont know my bf%.... I started going to the gym every day (mon-fri) at the end of january just to get into shape a little bit and it became an obsession. I am in there for at least an hour every night. no prob with discipline or motivation. I just need a workout plan and a diet plan.

i go to the gym between 5:30 and 6 PM. What ive been doin is 30 minutes of cardio every night before lifting. i do 4 sets of 10 every exercise except abs.

Mon- back and bis and abs
tue- chest and tris
wed- legs and abs
thur- bis and shoulders
fri- chest and tris and abs

everyday i eat...

8 am- 2 eggs
10- protein shake
12- chicken ceaser salad
2 or 3- protein shake
5:25- 1 chicken breast or grilled salmon
8-protein shake

I know this is all wrong so someone please correct me. i have small arms, excess fat around my midsection and chest, very strong legs (soccer player all my life). i would like to be cut more than be bigger. i want my arms and shoulders bigger as well as my chest but my main goal is to cut fat. Is there a way to do this? how should my workout change? How should my diet change? is 30 min ED enough cardio? what kind of cardio? how many excercises for bis, tris, abs, legs back chest forearms ect. anyone just know a good website? ANYTHING!!

 

[coeus]

Okay, Imma give this a little shot....

i go to the gym between 5:30 and 6 PM. What ive been doin is 30 minutes of cardio every night before lifting. i do 4 sets of 10 every exercise except abs.

If you're gonna do cardio and lifting on the same day, and can only do them at the same time, do the cardio after lifting. The best situation would be doing cardio first thing in the morning on an empty stomach.

Mon- back and bis and abs
tue- chest and tris
wed- legs and abs
thur- bis and shoulders
fri- chest and tris and abs

This doesnt look TOO bad, but there are some changes that should be made here. There are hundreds of routines out there, if you wanna check some out, head over to the weighlifting forums.

As for your program, i guess the best thing is to see what works for you, everyone responds differently to different programs. For thursday, drop the shoulders cause you'll need them for chest on friday. Actually you could probably benefit from dropping the thursday workout all together and do 3days on 1day off split, ie MTW, R-off; FSS, M-off with your present choice of body parts. Even as a beginner, you should be using free weights, compound movements and training body parts for max 3-4 sets. Also, lift heavy/hard so as you cut, you don't loose muscle mass with your fat loss.

everyday i eat...

8 am- 2 eggs
10- protein shake
12- chicken ceaser salad
2 or 3- protein shake
5:25- 1 chicken breast or grilled salmon
8-protein shake

this looks baaaadddd.....
You dont appear to be getting nearly enough calories for your size. Scroll down the forum and check out pintoca's cutting calculator, figure out your daily caloric needs and then start to fit your diet in there. Once you have that established, we can help you pick the foods you'll need.

 

[wisejoshua]

ok i appreciate it.... i dont have a problem going to the gym twice a day....i can do cardio in the AM and lift in the evening. but you are saying that i am not eaing enough? should i eat more times a day or just more food the 6 times i eat? would it be alright to hit the gym mon-fri because that is easiest for me. shoud i hit shoulders and chest together? should i lift every night mon-fri? also, i struggle with free weights- cant seem to balance them enough to get a good workout. any more suggestions?

 

[coeus]

ok i appreciate it.... i dont have a problem going to the gym twice a day....i can do cardio in the AM and lift in the evening. but you are saying that i am not eaing enough? should i eat more times a day or just more food the 6 times i eat? would it be alright to hit the gym mon-fri because that is easiest for me. shoud i hit shoulders and chest together? should i lift every night mon-fri? also, i struggle with free weights- cant seem to balance them enough to get a good workout. any more suggestions?

Yea, the ideal would be having 6 hrs between cardio and lifting.

Not eating enuf food, if you're 185lbs, your BMR (basal metabolic rate) is 1970. this means your body will burn 1970cals just laying in bed all day, this is just the amount of cals your body needs to make itself function. What you need to find out is your TDEE (total daily energy expenditure) which takes into account your basic lifestyle, etc etc, here's a good read that will help you with all this:
http://www.shapefit.com/basal-metabolic-rate.html

as for the m-f lifting routine, try this
M - chest, abs, forearms
T - Legs, calves
W - upper/lower back & traps (or thursday, b/c you can work both traps and shoulders with some exercises)
R - shoulders
F - bis, tris, abs

keep in mind, your arms will also be heavily used with chest & back exercises, so there isn't really a need to do them *seperately* after chest or back.

Yes, free weights are about 300x better than machines, when your muscles are forced to balance the weight, you'll be recruiting more muscle fibers and this will lead to better development. The balance will come with some time and you'll be thankful you put the work in to learn to use free weights.

Here's a list of exercise links to get you started:
http://www.exrx.net/Lists/Directory.html
http://www.uwlax.edu/strengthcenter/videos/video_index.htm
http://www.bsu.edu/webapps/strengthlab/Home.htm

 

[sublime35]

IMO i would cut the ab exercises down. They are nothing special as far as muscles so i wouldn't train them but once a week, maybe twice so they can rest and grow. Remember they adapt so you need to change things up and hit the top and bottom muscle groups.

 

[bixnij6]

Yea, the ideal would be having 6 hrs between cardio and lifting.

Not eating enuf food, if you're 185lbs, your BMR (basal metabolic rate) is 1970. this means your body will burn 1970cals just laying in bed all day, this is just the amount of cals your body needs to make itself function. What you need to find out is your TDEE (total daily energy expenditure) which takes into account your basic lifestyle, etc etc, here's a good read that will help you with all this:
http://www.shapefit.com/basal-metabolic-rate.html

as for the m-f lifting routine, try this
M - chest, abs, forearms
T - Legs, calves
W - upper/lower back & traps (or thursday, b/c you can work both traps and shoulders with some exercises)
R - shoulders
F - bis, tris, abs

keep in mind, your arms will also be heavily used with chest & back exercises, so there isn't really a need to do them *seperately* after chest or back.

Yes, free weights are about 300x better than machines, when your muscles are forced to balance the weight, you'll be recruiting more muscle fibers and this will lead to better development. The balance will come with some time and you'll be thankful you put the work in to learn to use free weights.

Here's a list of exercise links to get you started:
http://www.exrx.net/Lists/Directory.html
http://www.uwlax.edu/strengthcenter/videos/video_index.htm
http://www.bsu.edu/webapps/strengthlab/Home.htm

Real good info you gave. It was a good help for me too bro. Thanks for you time.

 

[Deltroit]

For you diet your not eating enough keep in mind for fat loss your first meal should be the biggest. You should be eating more like 5 whites & 1 whole w/some oatmeal. Try to cycle you calories down so you last meal has the least amount. Also cut your carbs after you post workout meal. Post up more info and I'll tighten it up.

 

[FreakMonster]

You need to EAT MORE!! Each meal should contain a carb/protein/fat.