help me decide what workout I need.New to weight lifting.

U

undertakerisliv

0
Here is my plan and tell me if I’m wrong and whether I should bulk or cut. Or both. What am me? Skinny? Skinny-fat?
Chubby. what kind of workout I need .my legs have weight expect for my arms are skinny and big belly as u can see....let me know plz.here what I started to do.and when should I cut? plz advice.
here is a link to my Photostats.

also in the morning before eating.Im 158.in later evening I will be 164.8....


Eat about 5 to 6 times a day. Small portion
Meal 1: otameal, banana or chicken breast plus my whey protein shake.
Meal 2: subway (chicken breast roasted) long one. It has 600 calories. I eat half of it.
Meal 3: I eat the other half
Meal 4: protein bar
Meal 5: depend (could be salad, could fish...not sure each time is different)
Meal 6: fruit or salad
Nighttime. I drink casing protein
Workout I copy it from this guy who transform
Monday: Chest
Barbell Bench Press: 5 sets of 8-12 reps
Incline Dumbbell Press: 3 sets of 8-10 reps
Smith Machine Incline Bench Press: 3 sets of 8-10 reps
Cable Crossover: 3 sets of 10 reps
Incline Dumbbell Flyes: 3 sets of 10 reps
Get A Printable Log Of Monday: Chest.

Printable Page PDF Document


Tuesday: Back
Pullups: 5 sets of 10 reps
Bent Over Barbell Row: 4 sets of 8-10 reps
Wide-Grip Lat Pulldown: 4 sets of 8-10 reps
Seated One-Arm Cable Pulley Rows: 3 sets of 10 reps
Close-Grip Front Lat Pulldown: 3 sets of 8-10 reps
Straight-Arm Pulldown: 3 sets of 10 reps
Get A Printable Log Of Tuesday: Back.

Printable Page PDF Document


Wednesday: Legs
Leg Press: 6 sets of 10 reps
Barbell Lunges: 3 sets of 12 reps
Thigh Adductor: 3 sets of 10 reps
Seated Leg Curl: 3 sets of 10 reps
Thigh abductor: 3 sets of 8 reps
Get A Printable Log Of Wednesday: Legs.

Printable Page PDF Document


Thursday: Shoulders
Dumbbell Shoulder Press: 5 sets of 8-10 reps
Lateral Raises: 4 sets of 10 reps
Military Press: 4 sets of 8-10 reps
Rear Delt Raises: 3 sets of 10 reps
Upright Barbell Rows: 3 sets of 10 reps
Front Plate Raise: 3 sets of 10 reps
Dumbbell Shrugs: 3 sets of 15 reps
Get A Printable Log Of Thursday: Shoulders.

Printable Page PDF Document


Friday: Triceps
Seated Triceps Press: 4 sets of 10 reps
Triceps Pushdown - V-Bar Attachment: 6 sets of 10 reps
Dumbbell Kickbacks: 3 sets of 10 reps
Weighted Bench Dip: 3 sets of 12 reps
Standing Bent-Over Two-Arm Dumbbell Triceps Extensions: 3 sets of 12 reps
Get A Printable Log Of Friday: Triceps.




Saturday: Biceps
Barbell Curl: 6 sets of 8-10 reps
Concentration Curls: 3 sets of 8-10 reps
Cable Preacher Curl: 5 sets of 8-10 reps
Overhead Cable Curl: 3 sets of 8-10 reps
Alternate Hammer Curl: 6 sets of 10 reps

So this is my program...plz tell me if I'm doing something wrong...what is my body type and why my belly is big. I don't do cardio at all. I was told I would lose the muscle. and also was told that my belly fat will shrink easily. Not sure if this true. Any serious suggestion will be appreciate and also should I buy weight gainer? Do I need that? And if I do...can I take it with whey protein or I have to stop whey?
 
if your aiming for hypertrophy (massive muscles :)) then you should cut down the amount of days you train. Hypertrophy takes place during rest, after the stimulas (exercise) the body suppercompensates, (bigger, better muscles) but it takes protein and calories and REST to do this.
I would say around 2-3 days a week training would be enough. And you really should do some cardio, not much maybe but some short high intensity stuff for all the health benefits - just lifting wont cut it so im told
nurtitionally you seem to be fine - you eat loads of protein, do you ever get stomach cramps because that seems like loads of protein
 
the cardio will not eat into muscles if it is short and high intensity, provided if your eating enough calories and protein to stop atrophy. Try just doing sprints with a warm up and warm down included, some track stuff would do. 5 x 100m with breaks and 5 x 200m or something like that - you'll need to experiment because everyone is different
 
blindside said:
if your aiming for hypertrophy (massive muscles :)) then you should cut down the amount of days you train. Hypertrophy takes place during rest, after the stimulas (exercise) the body suppercompensates, (bigger, better muscles) but it takes protein and calories and REST to do this.
I would say around 2-3 days a week training would be enough. And you really should do some cardio, not much maybe but some short high intensity stuff for all the health benefits - just lifting wont cut it so im told
nurtitionally you seem to be fine - you eat loads of protein, do you ever get stomach cramps because that seems like loads of protein
Click to expand...

No stomack pain at all.but if I do all this in 3 days or 4 days..The session will be longer which means.I have to arms in one day.( bicep+tricep and forarm)
and sometimes I have to mix two mucles..May be shouldren and chest..U think I will have enough strenth to do that? Im 164.8 when should I stop bulking.I stand 5.8 .
 
when u say green u mean green vegetable...cucumber,lettuce.broccoli.ect?
what do u mean by isolted workout.do U want me to do more than one mucles..plz explain in details..tx
 
I think you should have an evaluation done by a fitness trainer.
Thats a pretty agressive plan for one just startingout.
Your body needs time to adapt
 
One thing to point out is you don't want to stick to the same exercises each week.

Keep your exercises new and different for each muscle each week.

This way you're muscles do not get used to the exercises.
Keep them working harder by performing different exercises each week.

*Muscle Confusion*

Ryan
- My Workout Blog
 
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