Just started working out... need some help

[thotho]

Hello all, great site. I'm 27, 6'1, 185lbs, 20% bf

I'm trying to get into good shape and just want to start off right.

I had made my own schedule but after reading some of these threads I'm starting to realize that I need some serious help


day 1

Back, shoulders

day 2

legs triceps

day 3

chest biceps

day 4 break

then just keep repeating


I have no clue what to eat, what exercies to do, or if I'm even working out the right muscles together since I'm doing 2 per day.

For my cardio, I was doing it before my workout but someone told me to do it after so I will be doing, 15min jog, 25min bike and 20 min eliptical for a total of 1 hour

I have no idea how many reps or sets to do, don't know what exersices to do (I have a bit of an idea, I guess I just keep changing it up once in a while).

Also, what should I be eating? I've spend so much time looking through this site but i'm overwhelmed with information, if someone has a workout that they use right now that they really like maybe they can post it? maybe post their diet as well? My goal is to get my BF% below 10% and just put on a little bit more sie, thats about it. I'm just looking to get cut (like a CK model )

Thanks in advance to anyone who can help me out

 

[psychedout]

Well if your goals are to look like a CK model you must remember that diet is going to be the most important element.

In terms of training, you should focus on core lifts and perform them twice per week. Because you are a beginner I would suggest training in the 10-12 rep for a few months until you are better adept with proper form. Cardio is also going to be important with your goals. I would perform 10-15 minutes of sprints after your workout to keep that in check. Remember, don't start off nuts or you will inevitably burn out. You have to start at an appropriate level of difficulty and work your way up.

I might set you up on a split like:
Anterior Chain
Posterior Chain
Rest
Anterior Chain
Posterior Chain
Rest
Rest

On your anterior day you would focus on flat benching, incline benching, overhead pressing, and tricep extensions.

On your posterior day you would focus on squats, squats, rows, chins, and curls. (Yes I know squats are listed twice -- thats because they are a crucial lift).

You would be performing all these lifts with free weights and a bar preferably.

In terms of nutrition. You should be focusing on lean protein sources (chicken breasts, tuna, protein shakes, cottage cheese, egg whites), complex carbs (oats, brown rice, yams, vegtables), and essential fats (all natural peanut butter, almonds, salmon oil, flax oil, etc). The most important element of these food sources is going to be protein.
You should be eating 1 gram of protein per pound of bodyweight. i.e. a 150 pound man must eat 150 grams of protein per day.

Don't overlook the importance of water either. Drinking 1 galloon daily is what you should be shooting for.

Well, I hope thats a starting point.

 

[Guinness5.0]

I agree with just about everything above, except the reps. IMO it's too easy to break form when you do high reps (esp. for new guys) and you'll take forever to get some decent weight on the bar. In anticipation of your next question ( ), no you won't get 'too big' by focusing on compound lifts for lowish reps. You'll change your appearance fastest this way, which I would assume is something you'd like. besides, you get big in the kitchen, and if you're eating to lose fat, you ain't gonna turn into Arnold overnight regardless.

And I'd imagine that the recommendation for only 15 minutes of sprinting sounds low, but it's not. Between getting in the gym and changing your diet, cardio isn't necessary in large amounts.

 

[psychedout]

I agree with just about everything above, except the reps. IMO it's too easy to break form when you do high reps (esp. for new guys) and you'll take forever to get some decent weight on the bar. In anticipation of your next question ( ), no you won't get 'too big' by focusing on compound lifts for lowish reps. You'll change your appearance fastest this way, which I would assume is something you'd like. besides, you get big in the kitchen, and if you're eating to lose fat, you ain't gonna turn into Arnold overnight regardless.

And I'd imagine that the recommendation for only 15 minutes of sprinting sounds low, but it's not. Between getting in the gym and changing your diet, cardio isn't necessary in large amounts.

You might be right about the reps. I've seen it go the way you've described. I always keep thinking how I would train if I quit working out for a year and that would probably be it. But I guess that might not be ideal for this fellow and we wouldn't be comparable.

I guess training for 5's would be good, but I should remind him that failure is a big no-no for now.

 

[bignate73]

half agree/half disagree.

high vs. low reps. I can easily see compensation and form breakdown in the lower rep range especially when his coordination and skill is low.

i would have him master his form with some degrees of strain but still working in the higher rep ranges so failure doesnt happen so quickly and he can become accustomed to getting under some strain. if you go too low too quickly, we all know that failure comes alot faster and things can happen alot quicker. I would have him build up his work capacity a bit under higher reps, master form, maybe hit some drop sets to really focus on keeping tight under strain, THEN go for more intense all out sets with lower reps.

just my opinion.

 

[enigma4dub]

I agree with guiness, the higher rep range seems to be inducive to a breakage in form. You can work in the 5 rep range as a begineer and you can adjust the weight accordingly so that workload is on par with the capabilities of the individual.
edit:
in other words the weight would be set so the individual is not failing on rep 5

 

[thotho]

Is there a place to get a really good meal schedule? I do better when there is som3thing on paper telling me what to eat and when to eat it. What to work out and when to work it out Any links will do nicely

thanks

 

[Jim Ouini]

half agree/half disagree.

high vs. low reps. I can easily see compensation and form breakdown in the lower rep range especially when his coordination and skill is low.

i would have him master his form with some degrees of strain but still working in the higher rep ranges so failure doesnt happen so quickly and he can become accustomed to getting under some strain. if you go too low too quickly, we all know that failure comes alot faster and things can happen alot quicker. I would have him build up his work capacity a bit under higher reps, master form, maybe hit some drop sets to really focus on keeping tight under strain, THEN go for more intense all out sets with lower reps.

just my opinion.

I agree, I think initially a beginner should start with low intensity and higher reps to bring up their conditioning, connective tissue, stabilization and learn the proper form.

Bompa has the same initial phase (for BB'ers) where you train connective tissue first before hypertrophy/strength, something like 60% 1RM and 12-15 reps and ramp up to 70-75% 1RM at the end of 4 weeks, I can't recall exactly his plan.

Especially if you're in it for the long haul, 4 weeks of prepping your body for an all out 5 x 5 assault is a small chunk of time.

 

[coldblue1955]

Hello all, great site. I'm 27, 6'1, 185lbs, 20% bf

I'm trying to get into good shape and just want to start off right.

I had made my own schedule but after reading some of these threads I'm starting to realize that I need some serious help


day 1

Back, shoulders

day 2

legs triceps

day 3

chest biceps

day 4 break

then just keep repeating


I have no clue what to eat, what exercies to do, or if I'm even working out the right muscles together since I'm doing 2 per day.

For my cardio, I was doing it before my workout but someone told me to do it after so I will be doing, 15min jog, 25min bike and 20 min eliptical for a total of 1 hour

I have no idea how many reps or sets to do, don't know what exersices to do (I have a bit of an idea, I guess I just keep changing it up once in a while).

Also, what should I be eating? I've spend so much time looking through this site but i'm overwhelmed with information, if someone has a workout that they use right now that they really like maybe they can post it? maybe post their diet as well? My goal is to get my BF% below 10% and just put on a little bit more sie, thats about it. I'm just looking to get cut (like a CK model )

Thanks in advance to anyone who can help me out

you should train every other day to get your muscles to repair from the previous workout. Take in lots of protein like Chicken,Fish,beans, and whey protein for growth. Don't worry about nothing else. You'll be fine. Just don't overtrain.

 

[thotho]

anyone know how many calories I should be taking in a day?

I am still sick so didn't left weights today but I did do an hour of cardio, someone told me to eat a banana after a workout to spike my insuline, is this correct? if not a banana then what works best?