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I'm pretty new to the weight training life style and I'm looking for some helpful criticism. I’ve been searching the posts on this web site for the past three days and I believe I have the important information.



I’m 24 yrs old and have been into sports my whole life, played AA & AAA ice hockey for past 10 years, but now that I’m working full time and going to college I’ve gotten out of shape. I’m 6’2”, weigh 195lbs with 15% body fat. Most of the fat is on that dreadful spear tire because of long days filled with fast food and late night beer runs. I’ve worked out some in the past but something always happens right before I hit the 30 day mark. My wife and I are expecting our first baby in December so If I don’t get into the routine now I probably woun’t for another year. I know that it is important to be fit as a whole so here is my work out schedule:

Monday – Chest & Back
Tuesday – 30 to 45 min of cardio
Wednesday – Biceps, Triceps, and Shoulders
Thursday – Cardio
Friday – Legs
Sat & Sun – Rest & Walk the dogs

Goal: Add muscle mass, get ripped, and have a kick ass beach body.

According to the nutrition posts I should be taking in 3200 calories to maintain weight, so I’m trying to take in at least 3500 calories. Protein I’m taking a shake in the morning and one midday, after lifting, all in all I’m getting around 120g of protein. I snack on granola bars, apples sauce, protein bars, peanuts, etc the entire day to try and keep my metabolism up. I’m also taking a multivitamin, green tea pills, and fish oil in the morning.

Here is what I’m a little confused about. How many different exercises per body part per day? Right now I’m trying to do 2-3 sets with 7-10 reps for 3 different exercises. I try to make 2 compound with 1 isolated move. Right now I get 2 sets in but have to stop because I get tired and my form goes to shit, don’t want to pull something and stop before I even start.

Anybody have suggestions for leg exercises? Can’t do squats, don’t have the proper equipment and no spotter. Dead lift, leg extensions, leg curls, and calf raises……… anything else?

What is the difference between Flax seed oil and Fish oil? One nutrition post said to take Flax seed before bed.

Sorry the post is so long but I wanted to get all the information down so you guys can help me out.

you're going to need ALOT more protein....1.5 times body weight probably...you're really cutting yourself short with 120 g :(

get deadlifts in there...focus on that...bench press...military press...rows...

you can do one leg squats without a squat rack...and step ups too....

if your form is going to shit after one or two sets....you need to drop the weight down until you can handle it.

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Pitty's right and @ 1.5g of protein you need 292.5g (1170 cals) 3500 cals may be too much for you right now, but I'm not sure. If your intensity is high then you might burn it off quick. Only one way to find out. But honestly I'm 230lbs and taking less then 2800 cals, but everyone is different.

How much fat/carbs are you taking in ?I'm assuming most of your calories are coming from carbs/fat since 120g of protein is only 480cals then you must be getting 3000 cals from other sources. Unless that 3500 is just an estimate.
Maybe get set up with www.fitday.com and record everything you eat for a few days.

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i would give this a read thru:

http://forum.bodybuilding.com/showthread.php?t=998224

it's a good basic program that will get you started...and help get your strength up on the main lifts...

The calorie intake is just an estimate. I'm going to take your advice and start recording carb, protein, fat, and calorie intake for a few days. You think I should back off on the calorie intake? I try to really keep an eye on my diet. Main foods I eat - #1 Chicken Breast (thank God for Sam's Club), spaghetti, fish, salads w/ lite dressing, subs, etc.

I'm not sure why my form gets so bad. This is the first week of lifting. Today when I was working arms and should the first set I was banging out 10-12 reps on each one. I kept the weight the same for the second set since I knew my muscles weren't use to the abuse. My intensity may be to high, the time it takes to change the weight on the bars is all the rest I take. At the end of the work out I almost pucked my guts out. This always happens the first couple times I start a routine, same thing for the first hockey practice of the season.

About working on the legs, I really screwed up my knees in hockey (they click and snap every time I do a squat even with out weight). Should I be concerned about this? Not really in any pain as long as I don't push my self to hard.

Also should I keep the same amount of protein on the days of cardio and rest?

I went through everything I ate today and here are the results

Fat = 87g
Calories = 2968
Protein = 279g
Carbs = 290

I guess I was way off what I thought my consumption was. I will continue to record my daily intake. How much fat and carbs should I be takeing in? I read some where you should have a 2:1 ratio for carbs vs protein, but that seems like way to many carbs.

i would back off on the carbs...keep protein the same...and add in some healthy fats....olive oil, fish oil, avocado, peanut butter etc...


my knees do the same thing but i didn't have any pain squatting until recently...still not sure why....i never have any pain when i do one legged stuff though....

Trust me, take care of the knees and if you have concerns get checked out (preferably by a sports med specialist). Good luck.

Thanks for all of the advice and help. I love this web site since all of the guys that post are positive reinforcement. I would love to have a work out buddy but since I have to jam my workout in my busy schedule it’s almost impossible to find one. I'm hoping in 30days I can post some acceptable before and after pictures. Thanks again.