Review my workout and diet?

[Adjuzt]

Hi, I was wondering if someone could tell me if what I’m doing is right or wrong as I’ve started training seriously just recently, I’m in my fourth month of this routine.

I’m 20 years old, 5’ 8”, 60 kg, and I’m a pretty skinny build.

Normally I’ll eat this:

Breakfast:
Glass of orange juice and shreddies (wheat cereal) with milk

Snack:
An apple or orange

Dinner:
Chicken sandwich on wholemeal with lettuce. Bag of Quavers crisps and 80g of raisins

Snack:
A banana and an orange

Tea:
Varies but tends to be lean meat with vegetables, e.g. Chicken, potatoes and cucumber.

Snack:
Maybe some 50g of peanuts, but not very regularly.

And on days that I train I’ll have 30g of whey protein isolate after training. I’ll also maybe have at most one takeaway a week.

My training at the gym is as follows:

Monday – rest

Tuesday – legs, arms, chest, back, shoulders (full body workout)

Wednesday – rest

Thursday - 30 minute swim (not weekly, only once every two weeks)

Thursday - rest

Friday – (Heavy session) legs, arms, chest, back, shoulders (full body workout)

Saturday – rest

Sunday - legs, arms, chest, back, shoulders (full body workout)

When I train I do 3 sets of 8 reps, using the machines (lat pull down, leg curl etc) I rarely use the free weights. I always warm up with 5 minutes on the cross trainer and finish with 5 minutes on the rowing machine.

Now my idea is that I’m not big enough to be doing one or two muscle groups per training day, so I’ll do a full body workout until I get to a decent size, then switch to working specific muscle groups on certain days.

Could anyone tell me if what I’m doing is right, for example I’m worried that I could be overtraining, because I’m not see that much of a difference, the only real difference I can tell is when I flex, although I feel stronger and am putting on about 1cm on my arms every month. I also have stretch marks all over my shoulders and my back. I was wondering maybe I should have whey protein every day as opposed to just on days that I train. My problem is that I’m not fat, I just carry a bit of weight on my chest (moobs) and a bit of a flabby torso… the doctor said it’s just excess skin. So I don’t wanna put on anymore fat, but I’d prefer to be a bit bigger and actually be toned.

I’d appreciate any help at all,

Thanks in advance.

 

[SouthernLord]

Please read this thread. It will help you greatly in creating a proper workout program

http://www.elitefitness.com/forum/weight-training-weight-lifting/ultimate-training-split-650464.html

I will post back in here tomorrow on your diet. It needs a lottttttt of work

 

[joe d]

what is your actual goal? masive size? little size? just stregnth? stay skinny while you build? tell us where you want to get to and if your willing to get a little sloppy along the way.

here is a simple program id reccomend to a beginner.

How to gain muscle mass over the summer with 20 rep squats

it is verry simple to follow and its great for building the core. but again what are you looking to do?

 

[Adjuzt]

Thanks a lot for the links, i'll read them now.

My goal is to be a bit bigger and more toned, (i really wanna be stronger too, i'm sick of being weak!) but i don't want to be too big as i'm not very tall. My goal would be no bigger than this, only a bit more toned:

(i can't post website links due to having under 25 posts) So If you google image search "ben mckenzie" the second row down, third image from the left.

My main aim is to get a bit bigger (bigger arms especially, i only have 12.5" arms) but i'm worried that if i get bigger then i could put on fat and make my flabby chest look even worse! So that's why I'd like to look a bit toned aswell.

Joe D, What do you mean sloppy? I don't really look like much atm, so don't imagine that would be a worry!

But I really don't wanna stay skinny, i have really skinny wrists and ankles (20"), just the fat seems to collect on my torso and i'm skinny everywhere else, not exactly what I want!

Thanks guys.

 

[joe d]

id say follow the link i posted for the first month or 2 then look for a new training program. eat 1.5g protein, 1-2g carbs, .25g fat split between 6 meals per day. eat green veggies with every meal. get your proteins from lean beef, chicken, turkey, and fish and eggs. add a glass of milk once per day and add it to your protein count. get your fats from nuts, get your carbs from sweat taters, oats, and other whole grain sources. in addition to all of this on training days drink a protein shake that has whey protein and simple carbs as soon as you stop training. before bed make your last meal whole eggs.

i dont want to discredit what sl posted. its all descent info. my reason i advise against it is i truelt beleive that the simplest of programs is best for a beginner. do not get wrapped up in the whole i need to curl for bi's and do tricep extentions for tri's ect stuff. its not true. squats are a great way to build your whole body. my arms are beyond 22" at 5'5" and i do zero direct bicept work and verry little direct tricep work.
this routine will cover your whole body. just remember ass to the floor on the squats and go all the way down on the dips.

in whatever you do good luck to you, i hope you stick around and keep us up to date on your progress.

 

[Adjuzt]

Thanks alot for the info, I had no idea about the whole splitting carbs and fats etc. I'll do this for a few month and be sure to let you know how it goes.

I have a quick question though, what about carbs from fruits? I've always been confused whether they're classed as simple or complex carbs. Should I only have fruit before and after workouts? or should I try and fit the fruit from carbs into that 1-2g of carbs? also, you say simple carbs and whey protein after training, so I'll have some fruit and 30g of whey protein, does that sound okay to you?

Thanks again for the help!

 

[joe d]

Thanks alot for the info, I had no idea about the whole splitting carbs and fats etc. I'll do this for a few month and be sure to let you know how it goes.

I have a quick question though, what about carbs from fruits? I've always been confused whether they're classed as simple or complex carbs. Should I only have fruit before and after workouts? or should I try and fit the fruit from carbs into that 1-2g of carbs? also, you say simple carbs and whey protein after training, so I'll have some fruit and 30g of whey protein, does that sound okay to you?

Thanks again for the help!

a bananna with breakfast and an apple in the first meal after your post w/o meal would be good. just count them in total carbs. if your adding carbs other than whats in the whey shake just eat some glucose tabs right after you down the shake. glucose tabs taste luke candy and are great post w/o you can buy them in the diabetic section at any pharmacy.

 

[Adjuzt]

Excellent, I've already started with your recommendations, thanks alot! what do the glucose tablets do exactly?

 

[joe d]

restore glycogen. glucose is the fastest acting carb and used post w/o will not go to storage.