Hello! After lurking here for about a week I can’t resist posting any longer.
First of all I am very happy I found this site. There seems to be a ton of good information here with just the right amount of skepticism.
Now, I have been working out for about a week and a half and I would like a little critique to make sure I am not wasting my time.
First my stats:
Bodyfat %: I don’t know. I know I’m getting fat. I don’t have a ton of muscle under here either.
My goal is simply to build muscle and lose fat. I don’t really know how much muscle equals what weight at my height so I really don’t have a weight goal. I would like to eventually get fairly big.
Here is the program I have been doing:
Straight Arm Pullovers
Clean and Press
Seated Dumbbell Curls
Standing Triceps Extensions
Reverse Wrist Curls
- Straight-Leg Deadlift
The ones with the * are done at 3 sets of 10, 6, 4 reps
Abs are done at 5 sets of 25 reps(I can’t do the full amount of Reverse Crunches yet)
Calves are done at 5 sets of 15 reps
The rest are done at 4 sets of 15, 10-12, 8-10, 6 reps
Because I work a weird 2 week schedule (with 12 hour work days) I have arranged do them in an odd 2 week configuration:
Mon: Workout #1
Tue: Workout #2
Wed: Workout #3
Thu: Reverse Crunches Only
Fri: Workout #1
Sat: Workout #2
Sun: Workout #3
Tue: Reverse Crunches Only
Wed: Workout #1
Thu: Workout #2
Fri: Workout #3
Sat: Reverse Crunches Only
Some of you may notice that this is nearly straight out of the basic training section of Arnie’s Bodybuilding Encyclopedia. I had to arrange to workout days to fit me and I replaced the Heavy Upright rows with Shrugs, and the Lunges with Stationary Lunges (for now). I also took out the Good Mornings.
I have been getting close to 200 grams of protein a day. I usually eat eggs and oatmeal for breakfast but I mostly eat chicken and frozen vegetables with semi-frequent servings of red beans and rice. (I can’t help myself) I’d say my carb intake is between 100 and 150 somewhere. Historically I have been able to lose or gain fat fairly easily so I am not TOO restrictive of my carbs.
I have been taking Fish Oil and use protein powder but those are all the “supplements” I use.
So of course I’m wondering if this sounds OK and if there is any tweaking I need to do.
Should I be bothering with Fish Oil and how much should I be taking? Right now I get 2400 mg a day.
And finally, I realize gains are very individual but I’m wondering how long it should take to notice a significant difference?