Hi there,

I have joined gym after a long time and dont want to miss this time. I got lil bit of belly and no muscles as such. Presently working out 5 days a week as follows:
Monday - Chest ( 6*4 = 24 sets)
Tuesday - Beceps ( 6*4 = 24 sets)
Wednesday - Triceps( 6*4 = 24 sets)
Thursday - Shoulder( 6*4 = 24 sets)
Friday - Rest
Sat - Biceps and triceps again
Sun - Rest

Diet -

Morning - Oatmeal , Apple
12 Pm - Lunch (Sandwitch)
3 PM - Fruit Salad
Evening - Protein Shake (Whey Protein), Banana, 1 egg
Dinner - Veggie Salad

Here are my goals:

1. Cut down belly
2. Having good arms.
3. Over all good body.

Health Problems :

Screwed up digestion system (I guess liver issue). As soon as i eat something i have to go to restroom.
** if someone have some suggestion about it than highly appreciated.

Please Advice if i am wrong somewhere and something that can be corrected.

Thanks
Nee

hi there,

welcome

im new too and by the looks of this forum there are alot of knowledgeable people on fitness and nutrition here

about your digestion, i would go to the doctors as soon as possible. if your going to the restroom every time you finish eating, what is your body getting from the food? nothing. that means you wont see much progress with your body or muscles.

where is the leg workout?

... and that is not near enough food.

Thanks alot for the replies !!

I got some problems with knee so i avoid leg workout generally. Its like once in three weeks.

And if you can please provide some info or link about good diet that wil be really helpfull.

Thanks
Nee

Welcome!

I agree, that isn't much food. If your goal is weight loss, you want to shoot for gradual weight loss. There's a section of the forum dedicated to diet and nutrition. You'll want to determine how many calories you burn in a day and then work with a calorie deficit. If you want to lose 1 pound a week, which is a good rate, then that's 3500 extra calories burned which means you need a deficit of 500 a day.

Here is the best place to start...

http://training.fitness.com/nutritio...1-a-13819.html

i know you said you have a knee problem.. could you elaborate on that? you should still incorporate more leg exercises.

It also appears you are neglecting your back. Could you go into details about your routine? what exactly you do for each of those body parts?

Most on this site suggest a full body workout 3x per week.. but different routines work for different people. That being said, the routine you listed above is far from optimal.

A full day each for biceps and triceps is unnecessary to an inexplicable degree. 24 sets at a time for shoulders is incredibly excessive. You're begging for an injury with this routine, and few results. You should take a look at some of the weight training stickies to get an idea of how to organize a routine.

Like Nae said, full body would work and even some sort of full body split would be better. I'd seriously reconsider this routine.

EDIT: Is that 6 sets with 24 reps? It might be less excessive than I thought, but you still really don't need a shoulder day (or a biceps day or a triceps day).

I agree with DEF - there is way too much emphasis on arms. Arm muscles might make up only about 20%+/- of all the muscles on your body, yet you're dedicating about 60% +/- of your training time to them. Instead, I'd opt for a full body workout 3X a week for starters.

But, if you are still hell bent on weight training 5 days a week you might want to break it into some form of split routine that at least hits all your muscles at a couple of times a week. For example, you might want to do ' upper body ' 2 X a week ( M-F ) and ' lower body ' 2 X a week ( M-F ) and then choose one of these 2 workouts ( i.e which ever of the 2 - upper/lower - is the weaker area for you ) for your 5th day routine.

24 sets! (example the Chest) Or is this a typo.

I also agree, too much emphasis on the bi and tri. These little muscles are getting beaten to death.

Hello all, this has got to be my number 1 spot, i like this site and will be gaining lots of usefull advice, thank you
my routine

monday - start everything with 2x warm up
3x bench press
3x incline bench press
3x bent over rows
3x shrugs
finish off with 3-5 sets of crunches/reverse decline crunches

wed again 2x warm ups
4x deadlifts
3x squats
4x calf raises
finish off with crunches

frid 2x warm ups
3x shoulder press
3x incline lying rear delt raises
3x barbell curls
3x concentration curls
3x 2 arm tricep extension
2x dips
3x dips weighted
again finish off with crunches

i also start my workouts with a 15 session on the crosstrainer

Welcome to the forum.......!

You could make a thread in the new member intro and introduce yourself and state your goals etc......

Wish ya the best..........

and



ROCK ON!





Best wishes




Chillen

Welcome and good luck.

First of sorry for late reply my interent was down.

Thanks for all your valuable suggestions.Please comment about my this new workout plan
Mon :
Chest and back - 24 sets all together.
Tues:
Cardio
Wed:
Biceps and triceps - 24 sets all together.
thus:
Cardio
Fri:
Shoulder and legs
Sat:
Biceps and triceps - 12 sets all together.

Diet:
Morning:
Protein Shake + Oat Meal with milk

12 PM :
Lunch -- Sandwitch + Juice

3 PM -- Fruit Salad

After Gym -- Protein shake with 2 eggs

10 PM : dinner

these are my specifications:

24 Yrs Age
175 lbs weight
5'10'' Height
Trying to gain muscles ( Not trying to loose weight)

One more question: I am taking No2 black also can someone please comment about that also.

Thanks
Nee

you dont need 2 days for bis and tris.. you only want to work chest, back, legs once a week?

i would suggest a full body workout 3 times a week
(fbw/cardio/fbw/cardio/fbw/cardio/off)
or a 2 day split
(upper/lower/cardio/upper/lower/cardio/off)
or
(push/pull/cardio/push/pull/cardio/off)