T Nation

New Here: 5'11" 189lbs

Hi there,

I just joined this site and it looks like there is a TON of good info here.

A little about me.

I’m 28, 5’11", 189lbs, BMI of 23% BF (Approximate)

Average daily diet:

4 oz orage juice and a handfull of almonds for breakfast. Another handful of almonds between breakfast and lunch. A cup of campbells soup and a small bag of Baked Potato Chips for lunch. Diner is some lean meat and some sort of bread. I also drink about 5 light beers at night and eat celery, pickles, some crackers with some dip late night (bad I know, but I need to eat late). I wont quit drinking.

I sit in a cubicle all day at work, do not play any sports.

I’ve been going to the gym inconsistently for 2 years.

Within the last 2 months I have been getting more serious about working out and eating right.

I do 30 min of cardio 5 days a week and weight train 3 days a week.

Weight training:

Monday:
Machine Incline Bench Press 2 sets x 10 reps
Flat bench Dumbell Press 2 sets x 10 reps
Lying Tricep Extension 3 sets x 10 reps
Standing Military press 2 sets x 10 reps
Seated Side Dumbell Raise 2 sets x 12 reps

Wedenessday:
Bent over barbell row 2 setx x 10 reps
Wide grip lat pulldown 2 sets x 10 reps
Standing Barbell curl 2 sets x 10 reps
Incline dumbell curl 2 sets x 10 reps
Seated dumbell shrug 2 sets x 10 reps
Bent over dumbell row 2 sets x 10 reps

Friday:
Free Squat 3 sets x 12 reps
Deadlift 3 sets x 12 reps
Standing calf press 3 sets x 15 reps
Russian Twist 3 sets x 15 reps
Bosu Ball crunch 3 sets x 15 reps
Prone bridge on Bosu Ball with leg tucks 3 sets x 10 reps

Please critique the above.

Interestingly: I have gained approximately 10 lbs in the last 2 months…Is this normal. This happened after I started eating better and working out more consistently.

Your help is greatly appreciated. If more info is needed please let me know!

What are your goals?

And, FYI, your diet is… bleh.
The training program is ok for a beginner I guess. I seriously recommend checking out the sticky at the top of this thread and finding a program, however.

If your reading up on this site, you should know that already, and your already moving towards something better. Good luck!