T Nation

Need Advice on Training

Beginners
#1

Age: 30
Weight: 220 lbs
Height: 74.2 in
Supplements: protein, BCAA, Creatine
Calories per Day: about 3000
Training: 5xWSB �?? 2xSoccer - 1xCircuits per week
Goals: 205 lbs look a lot more defined

Typical day food
Bowl of cereal
Fruit smoothie (Banana, Kiwi, Strawberries, Blue berries, Raspberries)
Brown rice, tomato, Steak sliced, Mushrooms, red peppers
Brown noodles, chicken, 1cup vegetables

Hi All

I am looking for advice on what i should be doing. I am looking for advice on what training routine to use for my body shape. I know its not a pretty sight at the moment. I have a strong feeling i need to lose BF. I use soccer and circuits as cardio/legs. Any advice pointers would be great. I Need direction and I will follow it.

Cheers

Routine as below

Day1 / Soccer 1hr

  1. Bench Press 5 reps 1 set
  2. Incline DB Press 10 reps 2 sets
  3. Seated Cable Rows 7 reps 4 sets
  4. Delts 7 reps 4 sets
  5. DB Shrugs 10 reps 4sets
  6. Hammer Curls 10 reps 3 sets

Day2 / circuits

  1. Decline Bench-Press 7 reps 4 sets
  2. Lat Pull Downs 7 reps 4 sets
  3. Scarecrows 7 reps 4 sets
  4. DB Lateral Raises 7 reps 4 sets
  5. DB Shrugs 10 reps 3 sets
  6. DB Curles 10 reps 3 sets

Days3 / MMA

  1. Dips 10 reps 3 sets
  2. Flat DB 10 reps 3 sets
  3. Sholder Press 10 reps 3 sets
  4. Delts 7 reps 4 sets
  5. Barbell Curls 7 reps 4 sets

Days4 / rest

  1. Skull Crushes 7 reps 4 sets
  2. Bench Press 7 reps 4 sets
  3. Rope Pull downs 7 reps 4 sets
  4. Scarecrow 7 reps 4 sets
  5. Bench Curls 7reps 4 sets

Day5 / Soccer

#2


Anothor horror pic

#3

Your diet sucks, start eating meat.

Work legs. Soccer doesn’t count.

That’s about 90% right there.

I have to go, but I’m sure others will give more detailed help.

#4

Last one
Picture paints a 1000 words of horror

#5

[quote]DaveRave wrote:
Age: 30
Weight: 220 lbs
Height: 74.2 in
Supplements: protein, BCAA, Creatine
Calories per Day: about 3000
Training: 5xWSB �?? 2xSoccer - 1xCircuits per week
Goals: 205 lbs look a lot more defined

Typical day food
Bowl of cereal
Fruit smoothie (Banana, Kiwi, Strawberries, Blue berries, Raspberries)
Brown rice, tomato, Steak sliced, Mushrooms, red peppers
Brown noodles, chicken, 1cup vegetables

Hi All

I am looking for advice on what i should be doing. I am looking for advice on what training routine to use for my body shape. I know its not a pretty sight at the moment. I have a strong feeling i need to lose BF. I use soccer and circuits as cardio/legs. Any advice pointers would be great. I Need direction and I will follow it.

Cheers

Routine as below

Day1 / Soccer 1hr

  1. Bench Press 5 reps 1 set
  2. Incline DB Press 10 reps 2 sets
  3. Seated Cable Rows 7 reps 4 sets
  4. Delts 7 reps 4 sets
  5. DB Shrugs 10 reps 4sets
  6. Hammer Curls 10 reps 3 sets

Day2 / circuits

  1. Decline Bench-Press 7 reps 4 sets
  2. Lat Pull Downs 7 reps 4 sets
  3. Scarecrows 7 reps 4 sets
  4. DB Lateral Raises 7 reps 4 sets
  5. DB Shrugs 10 reps 3 sets
  6. DB Curles 10 reps 3 sets

Days3 / MMA

  1. Dips 10 reps 3 sets
  2. Flat DB 10 reps 3 sets
  3. Sholder Press 10 reps 3 sets
  4. Delts 7 reps 4 sets
  5. Barbell Curls 7 reps 4 sets

Days4 / rest

  1. Skull Crushes 7 reps 4 sets
  2. Bench Press 7 reps 4 sets
  3. Rope Pull downs 7 reps 4 sets
  4. Scarecrow 7 reps 4 sets
  5. Bench Curls 7reps 4 sets

Day5 / Soccer

[/quote]

Well start with changing up your diet. Have you looked at this Article?
http://www.T-Nation.com/readTopic.do?id=459493
Its the 7 habits of healthy eating and you should work to follow it. Diet is most important for you at this point. If you follow these rules you may not need to cut any calories to start losing weight.

As the other guy said you gotta start doing legs. Start squating. Soccer is great cardio but you have to lift to gain muscle.

Read this thread:
http://www.T-Nation.com/tmagnum/readTopic.do?id=640350

It has links to routines as well as a few diets (and another link to the 7 healthy habits). At this point you should just be reading, the articles on this website will anwser all your general questions. When you have some more specific ones come back and ask again. Good Luck!

#6

diet sucks, read all of Berardi’s articles.

Hers a good training routine

Monday
A1 bench press-10x6 501
B1 External rotation-5x10-12 202

Wednesday
A1 Back squat-10x6 501
B1 Chin grip pulldown-5x10-12 311

Friday
A1 Deadlift-10x6 501
B2 External rotation(pick different movement) 5x8-10 202

Pause on the chest for bench, go ass to grass for squats, try hard see how it goes

#7

I don’t even know where to start.

Eat something (there is no way what you posted is 3000 calories)

Soccer doesn’t count for legs.

Look for a good training protocol for beginners. You could try reading the stickies at the top of this forum. Those would give you all you need to start.

Curodd, I don’t know if it is effective, but it looks boring as hell. Good way to lose interest.

#8

[quote]Curodd wrote:
diet sucks, read all of Berardi’s articles.

Hers a good training routine

Monday
A1 bench press-10x6 501
B1 External rotation-5x10-12 202

Wednesday
A1 Back squat-10x6 501
B1 Chin grip pulldown-5x10-12 311

Friday
A1 Deadlift-10x6 501
B2 External rotation(pick different movement) 5x8-10 202

Pause on the chest for bench, go ass to grass for squats, try hard see how it goes[/quote]

This is a good routine except for the tempo numbers. Just stay tight, lift quick, lower actively under control. For the deadlift, just ride the bar down.

You should do this. You should also eat about 12x as much protein as you are.