Bear with me this is a long one, But it has all the information you need to help me out.
A little bit about myself
I am 5”8 130 lbs. I’ve played soccer my entire life and have never really lifted weights. I am very skinny however I am somewhat muscular. I recently bought a membership at the gym but I don’t know where to start. I am looking to gain muscle mass mainly in the Chest area, however I want to look proportional and stay lean.
To achieve this here is some information regarding schedule, eating habits, and what is available for me to work out on.
My time frame to lift weights/cardio.
Monday: Wakeup-4pm/9pm-1am
Tuesday: Wakeup-1:30pm/5-1am
Wednesday: Wakeup-4pm/9pm-1am
Thursday: Wakeup-1:30pm/5-1am
Friday- Varies Due to Work Schedule (4 hours in morning or evening to do cardio/weights)
Sat- Varies Due to Work Schedule (4 hours in morning or evening to do cardio/weights)
Sunday Varies Due to Work Schedule (4 hours in morning or evening to do cardio/weights)
The main problem I have is my diet. My diet is poor, mainly due to my dislike of most foods and lack of knowledge
Likes
Most Fruits
Few Vegetables( carrots, broccoli, cauliflower)
Meat such as Hamburgers, steaks, Chicken,
Dislikes
Eggs
Fish
A number of other things, however I felt these were the 2 most important
I recently bought EAS Premium Protein (3 blend) 27 grams of protein and I would like to stick with regardless of if there is something better out there. This tastes like **** to me but If I mix it with ice and some ice-cream it is bearable to drink. (if you have some ideas of mixing with something else let me know)
(link to ebay post with pictures at bottom showing the nutrition facts.)
Gym: Lifetime Fitness
Equipment:
Tons of machines that work out Arms, Back, Chest, Shoulders, Legs
Hand Free Weights and Bar free weights
Bench Presses (assisted as well)
And pretty much everything else that a gym could possibly have.
I also would like to incorporate Raquetball and Basketball as my Cardio because I enjoy these activities.
I have asked people around at the gym what their routines are and I have found one person’s routine which makes sense. But, this may not be the best for me.
His routine
Monday: Morning workout Biceps/Forearms, Evening Cardio
Tuesday: Rest/cardio
Wednesday: Morning workout Legs/Abs, Evening Cardio
Thursday: Rest/cardio
Friday: Morning workout Chest/Triceps
Saturday: Rest/cardio
Sunday: Rest/cardio
I am looking for an overall Regimen/Workout routine including:
When to lift weights
When to Exercise/Cardio
When to Stretch
When to Eat/Drink Shakes
What to Eat
Intensity of workouts
What Exercises to do when lifting weights
A little bit about myself
I am 5”8 130 lbs. I’ve played soccer my entire life and have never really lifted weights. I am very skinny however I am somewhat muscular. I recently bought a membership at the gym but I don’t know where to start. I am looking to gain muscle mass mainly in the Chest area, however I want to look proportional and stay lean.
To achieve this here is some information regarding schedule, eating habits, and what is available for me to work out on.
My time frame to lift weights/cardio.
Monday: Wakeup-4pm/9pm-1am
Tuesday: Wakeup-1:30pm/5-1am
Wednesday: Wakeup-4pm/9pm-1am
Thursday: Wakeup-1:30pm/5-1am
Friday- Varies Due to Work Schedule (4 hours in morning or evening to do cardio/weights)
Sat- Varies Due to Work Schedule (4 hours in morning or evening to do cardio/weights)
Sunday Varies Due to Work Schedule (4 hours in morning or evening to do cardio/weights)
The main problem I have is my diet. My diet is poor, mainly due to my dislike of most foods and lack of knowledge
Likes
Most Fruits
Few Vegetables( carrots, broccoli, cauliflower)
Meat such as Hamburgers, steaks, Chicken,
Dislikes
Eggs
Fish
A number of other things, however I felt these were the 2 most important
I recently bought EAS Premium Protein (3 blend) 27 grams of protein and I would like to stick with regardless of if there is something better out there. This tastes like **** to me but If I mix it with ice and some ice-cream it is bearable to drink. (if you have some ideas of mixing with something else let me know)
(link to ebay post with pictures at bottom showing the nutrition facts.)
Gym: Lifetime Fitness
Equipment:
Tons of machines that work out Arms, Back, Chest, Shoulders, Legs
Hand Free Weights and Bar free weights
Bench Presses (assisted as well)
And pretty much everything else that a gym could possibly have.
I also would like to incorporate Raquetball and Basketball as my Cardio because I enjoy these activities.
I have asked people around at the gym what their routines are and I have found one person’s routine which makes sense. But, this may not be the best for me.
His routine
Monday: Morning workout Biceps/Forearms, Evening Cardio
Tuesday: Rest/cardio
Wednesday: Morning workout Legs/Abs, Evening Cardio
Thursday: Rest/cardio
Friday: Morning workout Chest/Triceps
Saturday: Rest/cardio
Sunday: Rest/cardio
I am looking for an overall Regimen/Workout routine including:
When to lift weights
When to Exercise/Cardio
When to Stretch
When to Eat/Drink Shakes
What to Eat
Intensity of workouts
What Exercises to do when lifting weights