Go Back   Bodybuilding Forum - Bodybuilding.net > Bodybuilding Forum > Training

Workout help please

Training discussion on Workout help please, within the Bodybuilding Forum; About me: I am 25 years old, 190cm, 88 kg. I play basketball 1-2 times a week and go to ...


Reply
 
LinkBack Thread Tools Display Modes
Old 01-10-2011, 12:23 PM   #1
aMotivation
Rank: New Member
 
Join Date: Jan 2011
Posts: 3

Default Workout help please

About me:

I am 25 years old, 190cm, 88 kg. I play basketball 1-2 times a week and go to gym 1-3 times per week. I work 8to5 office job, sitting all day. Been going to gym for few years with breaks and not regulary. After a month i graduate with masters degree and i will have more time for gym. I want to start training consistently, lose some fat and gain some muscles and weight, my goal is around 95 kg.

I think my nutrition is soso, training system soso too... so i would really appreciate some help on nutition and workout program.

Nutrition: i eat around 4-5 meals a day, morning: most frequently something related to eggs, sometimes just sandwiches with ham(lack of time), dinner, chicken with rice, pasta, patatoes, some vegies, supper sometimes rice and tuna salad, sometimes curd, pasta with sausages (yea sausages ), between meals i have bananas, nuts, bunch of coffe, sometimes protein shakes. Basically, the routine is messed up, some healthy food and some really bad food. Need help on this, the more detailed the better.

my sucky 3 dayworkout program:

10 min. cardio before every workout

DAY 1. chest,biceps, triceps(yes all three, because most of the weeks i come to gym just once a week, crappy job ) :
1. Bench press 3-4 sets of 8 to 4 times, Doing the "pyramid" 50kg, 60kg, 70kg.
2. Angle bench press same 3-4 of 8 to 4 pushes pyramid 50kg, 60kg,
3. (not sure how this one is called in english), layind on bench moving the dumbells to sides, exortion of chest (?). 3-4 sets 8 times
4. Bices, Barbell Curl and other similar simple exercises 3-4 sets with 8-10 reps
5. Dips
6.Barbell Close Grip Bench Press
7. Cable Pushdown

DAY 2. Legs. I have suffered a lower back injury, therefore i can't do squats (at least not now, very weak lower back, because i feel terrible pain 4-5 days after squats in my back). At have some small problems with my knews (due to basketball).

1. Lunge
2. Leg press
3.Cable Lying Leg Curl
4. Lever Seated Leg Curl
5. Barbell Standing Leg Calf Raise

During this day i do only legs, because i can't find more energy for anything else. Anyway, i feel very non-energetic during my all workouts since i go to gym straight from the job. Some supplement advices are welcome.

Day 3. Back and shoulders. (cant do dead lifts , or can i? )

1. Chin-up 3 sets max i can, 8 to 2 times.
2. Cable Rear Pulldown
3. Cable Seated Row
4. lower back in machine, bending.
5. Barbell press behind head in Smith machine
6. Dumbbell Lateral Raise

i do abs during the end of every workout.

I need help on both my workout and nutrition. If anyone could help at least a bit it would be deeply appreciated. NO MOCKING PLS

Supplements:
1. EFX Kre-Alkalyn creatine.
2. Some Lithuanian protein.

Pictures taken today provide below, please comment on them which body parts are lacking behind, which needs more attention, which are leading etc.
Attached Images
File Type: jpg IMAG0942.jpg (40.9 KB, 21 views)
File Type: jpg IMAG0943.jpg (38.8 KB, 21 views)
File Type: jpg IMAG0946.jpg (42.7 KB, 21 views)
aMotivation is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-11-2011, 02:55 AM   #2
aMotivation
Rank: New Member
 
Join Date: Jan 2011
Posts: 3

Default

bump

someone please?
aMotivation is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-11-2011, 06:21 AM   #3
iron_worker
Rank: Light Heavyweight
Experience: 5-7 Years
 
iron_worker's Avatar
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Country:

Gender:
Send a message via MSN to iron_worker
Default

Sounds to me like all you need is some consistency.

Make up a meal plan that you can follow every day with enough calories to start gaining weight slowly (I'd estimate between 3000-3500 for you). Keep using the types of foods you have listed there. Keep your protein high.

Start going to the gym consistently 3x or 4x a week. You should also have a training routine. Your routine is pretty sh!tty, I'm not going to lie. Look around here for routines for beginners.

You need to start trying to do squats and hopefully deads. Start as light as you need to... bodyweight if necessary. You can do lunges so squats can't be that far off. Be as strict as possible with your form. (which assumes the fact that you should KNOW HOW TO SQUAT/DEADLIFT properly to begin with ... if not, get a reputable trainer to teach you.) Squats and deads will be the key to your weight gain.

Those are my tips. Take it or leave it.

IW
iron_worker is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-11-2011, 07:13 AM   #4
Pitysister
Rank: Light Heavyweight
Experience: > 1 Year
 
Pitysister's Avatar
 
Join Date: Aug 2007
Posts: 4,221
Country:

Gender:
Default

your hips probably aren't mobile enough....you can youtube a lot of hip mobility drills that will help greatly with that...the more your hips can move the less your lower back has to move when you squat...could be the reason for your back pain. also...looking at your posture, you could be in anterior pelvic tilt, which can cause a lot of back pain...stretch your hip flexors, work on your deep abdominals...there are some decent articles on tnation.com by eric cressey and mike robertson called neanderthal no more...should help with the posture aspect.

Pitysister's Sig:

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

And when you seek forgiveness
You will see there is no god
And for all eternity
You will cry my name
Pitysister is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-12-2011, 12:20 PM   #5
aMotivation
Rank: New Member
 
Join Date: Jan 2011
Posts: 3

Default

First of all, thank you a lot guys. That is an interesting thoughts, Pitysister, I will surely try to read the things you have mentioned.

Even squats with 60kg is too much for my lower back, so i definetely need to work on squats, but not sure about deadlifts, i don't want to cripple myself, but i will consult with the trainer.

Regarding the calories counting i am pretty much clueless, could you give me some tips how to calculate these?

Many thanks for the replies, hopefully there will be more
aMotivation is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 01-12-2011, 01:11 PM   #6
iron_worker
Rank: Light Heavyweight
Experience: 5-7 Years
 
iron_worker's Avatar
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Country:

Gender:
Send a message via MSN to iron_worker
Default

There are places all over the internet that list caloric values for for 1000's of different foods. There are even some that will calculate your total intake if you enter it all in.

Also, mostfoods have a label on it with calorie values and macro breakup.

Do some research.

IW
iron_worker is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Bodybuilding Forum > Training


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 02:15 AM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.