Alright guys another n00b looking for advice

Alright guys hows things? My names Tom Iam 26. Well anyway Ive Recently taken up weights again after about a years break. And I need a bit of advice Iam pretty much a n00b really haha so i guess iam looking for advice. well we have all got to start somewhere right?

Essentially I am looking to build my upper body a bit more. I am 5'8 and about 11 stone. Now the past year or so I have not been eating very well; eating **** basically and doing nothing, so i am trying to get back into shape now. Ive been on the below regime for about a month or so. Taking one level teaspoon of creatine(with water) before and after each session I haven't got around to getting any whey yet; I thought I see how i got with a decent diet first

Daily diet(been consuming this for the last month or so)

Breakfast: Bowl of bran flakes or x2 eggs and a slice rye bread/whole grain with no butter

Lunch: Salad + Tin of tuna fish/salmon + whole grain pasta or beans

Dinner: Salad with whole grain pasta or lentils/kidney beans With some kind of low fat meat

X2 sets of each (I do this every other day, I do the 2nd set until failure)

12 barbell squats 35 kg

12 barbel shrugs 45kg

8-10 barbel curls 25kg

8-10 upright rows 25 kg

8-10 barbel Millitary presses 25kg

12 lateral raises 5kg

6-8 concentration curls 12.5kg

24 reverse Flies 2.5kg

12 tricep kickbacks 12.5kg

Basically what I want to know is this a good program for what i want to achieve? do i need more weight? more reps? more sets? I am seeing subtle results I have toned up a bit and put on a little weight.

 

Alright guys another n00b looking for advice

thats the most random training routine ive ever seen. its like someone showed you a list of exercises and you just picked a few and said ill do those.

you have 2 randomly placed bicep exercises. a lame tricep exercise and no chest or back exercises. on the plus side you have squats.

your diet is pretty low calorie (depending on the amount of pasta you eat) so if you re naturally quite slim you may struggle to bulk up on that. my advice is just to get a protein shake and supplement in between meals and post workout. try to get a couple of extra meals in like the ones you are having. the meal choice is fine, just doesnt seem to be the quantity.

as fo the workout if i were you i would do a basic push, pull, legs split. just go on a rotation so keep them in that order and train whenever you want

push:
flat bench press - 5 x 8-10
incline dumbbell bench press - 3 x 10-12
Standing military press - 5 x 8-10
1 arm standing dumbbell press - 3 x 12
Bench dips - 5 x 8-10
close grip press ups - 3 x 12

Pull:
Deadlift - 5 x 8-10
lat pull down - 3 x 12
low cable row - 3 x 12
barbell row - 3 x 8-10
shrugs - 4 x 10
straight barbell curl - 5 x 10
seated dumbbell hammer curl - 3 x 8

Legs:
squats - 5 x 8-10
leg press - 3 x 12
leg extensions - 3 x 12
lying hamstring curls - 3 x 12
walking lunges - 4 x 20m
standing calf raises - 5 x 15

sorted

 

Alright guys another n00b looking for advice

Cheers for the reply, I should mention Ive only got a basic set of weights, no bench etc etc. Yes my diet is not huge atm as I am trying to cut a bit of fat off.

 

Alright guys another n00b looking for advice

no I am not naturally skinny, Iam reasonably well built in the upper body already

 

Alright guys another n00b looking for advice

AC pretty much nailed every thing I was thinking reading your post..

 

Alright guys another n00b looking for advice

exactly what equipment do you have?

post pics of yourself.

tell us your EXACT goals.

then we may be able to help you. or join a gym and follow my above advice.

 

Alright guys another n00b looking for advice

x 1 long bar
x 2 dumbells
x 6 - 5 kg weights
x 4 - 2.5 kg weights
x 6 - 1.25kg weights

My Goal is to really lose fat from my abs/broaden my shoulders.. basically just increase my muscle mass in the upper body

me here.JPG

 

Alright guys another n00b looking for advice

Last edited by cbr; Yesterday at 11:33 PM.

 

Alright guys another n00b looking for advice

developing muscle whilst simultaneously dropping fat will require an incredibly precise, calorie and nutrient controlled progressive diet and a gym membership. you cant train properly with what you have. my advice. go to the gym.

I would also pick either muscle building or fat loss and focus on one. generally when you try to do both you can get confused and end up achieving neither

 

Alright guys another n00b looking for advice

Ah yes i have been considering the fact that its hard to gain muscle and lose fat at the same time. How could I improve on my diet, as in to gain muscle? Would testo boosters help me gain?