My first "official" workout routine..and first bb.com post

[Leferikson]

Hi, this is my first post on bb.com, and thanks for reading ahead of time. I'm 21, around 195 lbs. Right now my goals are to bulk up, but still retain and even gain definition, if at all possible. I've been lifting for years on and off, but not seriously...just going to the gym for a day or two each week if even that...but I want to get more into it. I see the pics people post here, and I feel inspired to try to get to that. Ok, enough about that.

Nutrition:
Breakfast: Oatmeal, protein shake (34 grams protein, 10 grams carbs), 2 hardboiled eggs, banana

Lunch: Protein Shake (34 grams protein, 10 grams carbs),Tuna & mayo on Wheat bread, 2 hardboiled eggs

Post-workout(about 10 min after): Protein Shake (25 grams protein, 120g carbs, 5g creatine, 2 g glutamine)

Dinner: A good sized piece of either chicken breast or salmon, around 2-3 cups veggies (broccoli, zucchini, green beans, mushrooms) and tofu stir fry, and sometimes brown rice

Late night snack: 2 hard boiled eggs

I think my diet is pretty decent..but please tell me if I'm wrong

Ok, the workout. For the last two weeks, I've been trying a body split workout method, with chest, back, and shoulders on monday and thursday, and legs and arms on tuesday and friday...resting the other days. I did a ton of research before-hand on bb.com and other sources to find the "best" exercises for specific bodyparts. If you know of better, i'd love to hear it.

I read somewhere that supersetting was an effective method for getting that max pump, and working yourself the hardest, so most of my exercises are done as supersets...it seems to have had no negative effects so far, but what do you think?

Here are my two workout routines..any critiques or comments would be greatly appreciated. Oh yeah, if there's an "a" and "b" then its a supersetted exercise

<Monday and Thursday (Chest, Back, Shoulders)>

*1a)Wide-grip Pullups (as many as i can do, followed by 3 reps x 10 secs focusing on the down portion of pullup)
1b)Dips(leaning forward for chest) (3 sets at 10 reps)

*2a)Benchpress BB (3 sets at 10,8,6 reps)
2b)1-arm DB row (3 sets at 10,8,6 reps)

*3) Seated Military press (3 sets at 10,8,6 reps)

*4a)Incline DB bench (3 sets at 10,8,6 reps)
4b)Bent-arm DB pullovers (3 sets at 12,10,8 reps)

*5a)DB side laterals(3 sets at 10,8,6 reps)
5b)Bent-over, standing, DB laterals(3 sets at 10,8,6 reps)

*6a)Bent-over BB row (3 sets at 10,8,6 reps)
6b)Upright row (3 sets at 12,10,8 reps)


<Tuesday and Friday (Arms and Legs)>

*1a)BB standing curl (4 sets at 10,8,6,4 reps)
1b)Close grip bench (4 sets at 12,10,8,6 reps)

*2a)Preacher curls (4 sets at 10,8,6,4 reps)
2b)Tricep cable pushdowns w/ straight bar (4 sets at 12,10,8,6 reps)

*3a)Incline DB curls (3 sets at 10,8,6 reps)
3b)Incline overhead ez-bar tricep extension (3 sets at 10,8,6 reps)

*4) Squats (4 sets at 15,12,10,8 reps)

*5a)Hammer curls (4 sets at 10,8,6,4 reps)
5b)Dips (body straight for triceps) (4 sets at 10,10,10,10 reps)

*6) Lunges (3 sets at 12,10,8 reps)

*7a) Hamstring curls (4 sets at 12,10,8,6 reps)
7b) Machine standing calf raises (4 sets at 20,15,10,10 reps)


After the workouts I usually do about 10 min of abwork, and sometimes about 15 min of cardio. I've been laying off cardio though, because I have to walk a mile and a half to the gym...so I figure thats enough.


I know I wrote a lot, and thanks for any input/advice you can give.

[Slivovica]

Regarding your diet, asides from the hard boiled eggs as a snack your only eating two meals i would bump that up to atleast 3-4 solid meals.

[Leferikson]

would you say more meals consisting of carbs and protein in combination, or one or the other more? thanks.

[Hutchy40]

your overtraining your arms, there only a small muslce group and only need small stimulations. Less is Moree! heres my arm workout
Babrell curls 3x10
Hammer Curls 2x8
Pull Ups 8-14

[Slivovica]

I would have another meal or two of protein and carbs so have maybe a couple of tuna and mayo on wheatbreads as another meal or tuna with pasta or rice. Also maybe have an egg omellette for breakfast of about 6 eggs with wheat bread and move your current breakfast meal to a morning tea type meal, just a suggestion as diet is very very crucial to your success however your on the right track.