Hello all ,

I am a 24 year old graduate student in Florida. I was very skinny , and still qualify as skinny. I used to smoke back in April 07. I quit smoking started pushups,situps in Summer. I went from 128 pound to 152 pound. I have gaines some belly fat in process , though I dont mind it. I still qualify as underweight because of my small forearms and biceps. But I am stuck at this weight since Aug 07. I still dont have big biceps as I did not do pullups. I am going to start my weight program , wanted you to comment on it. I highly appreciate your help.

1.Biceps + Forearms :
Pullups
Close grip chin up(will use machine for assistance)
One Arm Dumbbell row
Hammer curl
standing barbell bicep curl
reverse barbell curl
bicep rows

barbell wrist curl
palms down wrist curl


2.Shoulder + chest + tricep
pushup( I do 70. 20 + 15 + 15 + 10 + 10. Though at the end stength really reduces and sometimes I fall short by 3-4 for which I add another set)
chest dips
shoulder dip
elevated push up

dumbell front raise
dumbbell laterla raise
military press

flat Chest press
incline chest press
dumbbell fly

3.Legs +Lower body
push ups
sit ups(I can do 60 in one set. though it leaves me huffing for 5-10 mins)
squat ( 1set 20 cont rep )
deadlift
leg curl
leg press
dumbbell calf raise

I plan to do each of the set on 3 consecutive days. 1 day break for Yoga. And then continue in this manner.

I want to ask is : is this a good workout program ? I am going to stick with this. I want to be in good shape by the time I graduate in Dec 07.

Also do I need to add any supplements to this program ? I havent taken any supplements so far. I eat (at least try to eat 5-6 meals a day. 2 big meals lunch and dinner. rest are small ones and always have glass of milk)

Thanks for your comments.
Swapnil

@Derwyddon

I gained 2 pounds within 1 week of starting this routine. Also I dont understand why you said this routine wont help me.
Anyways here is my diet :

Breakfast (8-10 AM)

1 glass of milk + 2 spoon milk powder
2 cheese slices
1/2 banana
big bowl of cereal + milk

Snack (10-11 AM if I dont have class at that time)
1 glass of milk + milk powder
1 banana

Lunch ( 1 PM)
4 Chapatis (Indian bread made from wheat)
2 cup of curry(usually sporuts)
1 glass of milk + milk powder
1 cheese slice

Snack(4-5 PM)
1 glass of milk
1 banana

Dinner
4 chapatis (Indian bread)
1 1/2 cup of spout curry
1 glass milk+ milk powder
1 banana

Bedtime
1 glass milk
3 scoop fat free ice cream + milk

I take a glass of milk before I go to gym.

From May 07 - Jul 07 I mostly relied on body weight exercises : push up and sit ups and Hindu Push Ups. I saw very good results. I tried weight training for some time but it was not organized. Hence I have started this program and now I think it is good one as it hits all muscles in my body.

About my observation when I have started this program :
1. I can do chest dips but with lot of efforts.
2. I use assisted pullup and assistance is set at 70-80 pounds
3. I can do 20 pound chest press. It is not much I know.
4. I can hammer curl 12.5 pound. 3x10
5. I can curl 15 pound max. 3x10

When should one start muscle focussed workout instead of general body workout ? I just wanted to know.

Also one comment Derwyddon: It is bit discouraging to directly say "I dont think this program is going to work for you" as I am still new to gym culture. I have come a really loong way since April 07 when I had almost burst open my lungs by smoking 30 per day. I religiously stick to my gym routine and seldom postpone it. In short : Dec 07 is my virtual deadline. That doesnt mean I will not do gym after that. I graduate in Dec 07 and I have some personal plans in mind. Hence I am dead fixed on my goals. I will really appreciate all the help you can provide me with this.

Thanks.

Hello and welcome.

A great place to start is reading the "stickies" at the tops of each forum section. They explain a lot of the basics on workout programs, nutrition, etc. (and will also help to explain why doing tons of isolation exercises isn't always the best way to go). Happy reading.

I just looked at your diet.

A few things...

*what is milk powder? do you mean a protein powder supplement, or powdered milk added to milk?

*that's a whole lotta bananas my friend, and a whole lotta milk

It's a good idea to try and get your nutrients from varied sources, such as a variety of fruits instead of just bananas, and a variety of protein sources, instead of just milk.

I don't know what your specific caloric needs are for bulking, but google Harris Benedict, work the equation (multiplying by activity level) - then add about 20% to that to create a caloric surplus.