A noobies plan

[Matt_M.]

Hey, everyone. I'm new to these boards, and weight lifting in general, and wondered if yall would help me out. Any critiques/suggestions/flaming is welcome. I'm pretty young, and am currently 152 lbs, 5'11, and 12% body fat. I don't have access to a gym right now, so all my workouts are from home. (and all barbells) My weight training goes as follows ...

Day 1- Chest/Triceps-

Bench Press (6 x 6)
Close Grip Bench Press (6 x 6)

Day 2- Legs

Stiff Leg Dead Lift (all 4 x 6)
Dead Lift
Squats

Day 3- Off

Day 4- Shoulders

Shoulder Press (6 x 6)
Shoulder Shrug (6 x 6)

Day 5- Back/Biceps

Upright Row (all 4 x 6)
Bent over Row
Bicep Curl

Day 6 & 7- Off


Foods-

Crunchy Peanut Butter
Deli Turkey Slices
Whole Wheat Bread
Cheese
Eggs (usually hard boiled)
Chicken
Corn
Oatmeal
Strawberries, Apples
Water, 2% Milk
Protein Supplements- Creatine/500 & Opticen

Others as well, but these are the majoriity.

 

[Matt_M.]

Anyone? Sorry for the spam post.

 

[anotherbutters]

Have a look at the training vault sticky at the top of the page. In particular, have a look at the 5x5 (it isn't the be all and end all, but it's a very good starting point for training well and learning about training well).

In specific response to your exercises, there's nothing wrong with only having a barbell, assuming you have a squat stand/rack and maybe a bench. But there's no need to split the body up like that and only do certain exercises once a week. Have a look at the sticky I mentioned for more info.

 

[Hybridtheory2o]

I like how you are incorporating all the basic lifts. Those tend to be the mass builders(chest presses, rows, squats, deadlifts) from what I have read and experimented with. Personally the only thing I dont like is doing things like chest and triceps on the same day and back and biceps on the same day. But its good you are doing the major muscle groups first and then the smaller ones second ( your rows first thenyour curls.) I just prefer to do one body part at a time or a split of push and pull. Like chest(push) back(pull) on the same day.

What you have is a great way to begin and what I suggested doesn't mean you are doing something wrong or anything like that but you asked for suggestions so I thought I would give ya one. Just somethin to think about if ya want bro. Just make sure you dont overtrain which I can tell you arent based on how you have your rest days incorperated in there and how many diff excersizes your starting off with for each muscle group.

 

[AEKDB]

You are making the same mistake most hardgainers and new lifters make when it comes to food. Your diet looks like what I eat in order to lose weight for summer. There is no way you will see great gains eating the food you listed. My rule of thumb for food is to eat 1.5 times your body weight in grams of protien all from natural food sources and red meat at least once every other day. Doing this will provide you with plenty of protien and calories. The money you will spend on protien and creatine will buy plenty of food. Make sure you take a good multi (Walmart has good prices).

 

[Creepusmaximus]

You are making the same mistake most hardgainers and new lifters make when it comes to food. Your diet looks like what I eat in order to lose weight for summer. There is no way you will see great gains eating the food you listed. My rule of thumb for food is to eat 1.5 times your body weight in grams of protien all from natural food sources and red meat at least once every other day. Doing this will provide you with plenty of protien and calories. The money you will spend on protien and creatine will buy plenty of food. Make sure you take a good multi (Walmart has good prices).

Don't waste your money on anything. You just need food and water. You should be watching calories maybe around 3000 a day, something like 60% protein. At the point your at you just need more food then you burn off and you will grow. You don't need to worry about getting fat (within reason). Your lifts look fine to me but you probably could hit every muscle twice a week.

 

[Matt_M.]

Thanks for the help guys. I'm going to change my workout routine, and use Mark Rippeoe's Beginner Starting Strength routine.

Also, I'll add a lot more meats and make sure I get more carbs and protein. 3500 calorie diet is what I'm shooting for. (5 meals, c700 each with breakfast being the biggest one)

I'm 152 lbs right now, my goal is to get to 175 lbs in 3-4 months, keeping a body fat % in the 10-15 range. It might be a bit lofty, but with a strong work ethic I don't think it's unreasonable.

 

[AEKDB]

Also, I'll add a lot more meats and make sure I get more carbs and protein. 3500 calorie diet is what I'm shooting for. (5 meals, c700 each with breakfast being the biggest one)

I like to make all of my meals about the same. If you want a big meal make it the one after your workout. More carbs is not always a bad thing but where they come from can be. If you are eating oatmeal/cereal for breakfast you may want to get all your carbs for the rest of the day from beans, nuts, and sweat potatos.

Let us know in 4 months where you are in terms of your goals.

 

[anotherbutters]

Have you thought about making a journal for your progress? I'm interested in how you get on with the Rippetoe 3x5 and I'm sure I won't be the only one. You ought to make a lot of progress in the next 3-4 months, especially if you gain weight as you plan.