Gym advice + nutrition

[jackhughes]

Just joined a new gym and im going to be going 4 times a week. Im just wondering what workout i should follow or if somebody is willing to recommend one of theirs.

Ill be going monday, tuesday, wednesday, thursday.

Ill also be doing cardio work - wednesday night, friday, saturday and rugby match sunday.



Im 6ft, 12 stone and looking to gain strength.



My diet isnt the best but im trying to improve it.

breakfast - Frosties cereal ( changed from biscuites ) orange juice

11 am - Snack a Jacks, Special K cereal bar, water ( changed from crisp and sausage roll.

1pm - dinner - potato wedges and 100% orange juice.

3pm snack - try something like beans or cereal.

5pm tea - either beans on toast, steak or cod with chips, chicken fajihtas.

( changed beans n toast from fast food, and steak etc from nuggets etc.



It isnt the best but isnt the worst.



Could anybody recommend some workouts etc, the gym is basic but has most things.

[Ross86]

First off...the diet is really, really bad. You have almost no protein in there. Protein is your body's fuel for muscular growth. Try to decide on a macronutrient ratio...carbs/pro/fat. That will help. Aim for 1.5gr protein per lb of body weight. Because you're doing a good bit of cardio, you're going to have to take in a LOT of calories. Try to keep the carbs low GI carbs.

Because you're playing rugby, the big three (squats, bench, deadlift) should be the focus of your workouts IMO. Here is a list of workouts: http://www.bodybuilding.net/training...-list-210.html
That should get you started....read a lot and then ask more questions.

[iron_worker]

Read everything in the nutrition forum. That will be a good start.