Have a look at my program (Beginner)

[Kevinbheigue]

Hi there,
I have recently decided to quit eating junk and get fit, the summer is coming but need some advise as I have never gone to the gym for more that 1 week and always eat what I want, I don't know if this is a good workout or if my new diet will work. What tended to keep me fit before (well sort of fit), was hiking, playing badminton, kayaking. I planned this workout myself from going to the gym for a week and seeing what I liked (I won't get bored of it) and a bit of internet research. I think I have a nice mix in there, I'm not looking to get ripped, just tone up good (beach body), gain a bit of muscle (strength) and get fit.
I am a 29 yr old guy (86kg/6ft1"). I would say I have fairly strong leg muscles (from hiking, walking, cycling), got a bit of flab around my belly, love handles, and my top is a good size but weak.
So here is the workout I have started (I'm one week in):
Day1: 15min Rowing
15 (15kg) Incline dumbbell curl
15 (15kg) Dumbbell reverse incline
15 Dips
Supersets x3
15 Tricep pulldowns (weight #3 on machine)
15 Cable machine bicep curl (weight #3 on machine)
15 Overhead tricep extension (weight #3 on machine)
Supersets x3
10 (20kg) Upright ez bar row x3
10min Bike

Day2: 15min Rowing
20 Leg press (weight #5 on machine) x3
15 leg curls (weight #4 on machine) x3
20 Kettle bell swing (12.5kg) x 3
20 Ab crunches x3
10 ez bar bicep curls x3
10min walk

Day3: 15min bike
Benchpress 20kg x 10 30kg x 5 40kg x 2 Supersets x4
Incline Benchpress (20kg x 10) - x 3
10kg - To failure
10 Upright ez bar rows (15kg)
15 Russian twists (10kg) x 3
20 Ab crunches x 2
10 min walk

Day4: Rest (1hr walk outside)

Day5: Repeat Day1

Day6:25min rowing - mix between normal/fast (different grips) and last 1000m intervals
30min Elliptical - mix forward and backwards
15 Russian twists (10kg) x 3
20 Ab crunches x3

Day7:Rest (1hr walk outside)


As for diet, I am eat meat (chicken, beef) with vegetables for breakfast (00:00). Meat (chicken, beef) with salad for lunch (06:00) and a sandwich/salad at dinner (12:00). I usually do my workout after dinner and then I have a small protein shake. I also eat lots of fruit each day and drink about 2.5 liters. No junk food. I work offshore, so I have a busy schedule, work 13hrs a day 7days a week for 5 weeks sitting at a computer but there is a good gym on board, so no excuse not to go. Then I have 5 weeks off, so I can continue the gym but also do other activities like hiking and kayaking. Is this a good plan? Should I be eating more/less? any suggestions? Again I have no clue about the gym or nutrition, it would be good to get advise from people that do

[wisdommaster1]

it's bad... really bad. If you did that I guarantee you that you will look no different in weeks/months.

Read the stickies at the top of this forum, there are many GREAT workout routines that WILL give you results you want

Next head over to the Nutrition section and read the stickies on how to calculate macronutrient needs and nail your diet down and you will be a lot more successful

[Luca2]

Hey! You'd better not attempt to create your own workout for the reasons outlined here:

http://forum.bodybuilding.com/showth...hp?t=163895531

Here are some good programs to get you started - pick one you like.

Fierce 5
http://forum.bodybuilding.com/showth...hp?t=162916931

Towerbrah's
http://forum.bodybuilding.com/showth...hp?t=166807431

Candito's strength programs
http://www.canditotraininghq.com/fre...ngth-programs/

Allpro's
http://forum.bodybuilding.com/showth...hp?t=160947761

ICF 5x5
http://forum.bodybuilding.com/showth...hp?t=155022423

Concerning nutrition, I advise you read up the stickies in the Nutrition section, paying particular attention to Emma Leigh's posts.

[Kevinbheigue]

Cheers guys,

A bit of a disaster so, I'll get reading up on what ye suggested.

Thanks again

[davisj3537]

No offense to you man, cuz I'm sure you made a good effort, but beginners don't write good programs. Good luck with choosing one of the programs listed above.