Had enough, need a solid plan

[SayWhat]

Hi all

I've been lifting weights for over a month now and although I see some improvements (mainly in my arms), I get the feeling it's not going as fast as it could. Within this month I gained 11lb, but most of it turned into fat. So I guess I must be doing something wrong and therefore need your help. My goal is to gain muscle, not like the big bodybuilders, but a beachbody will do.

I started at 128lb, now I'm at 139lb and have a fatpercentage of 17%. I'm 5ft and 7,7inches.

This is/was my schedule I do on Monday, Wednesday and Friday:

Benchpress 3x10
Chest flies 3x8
Incline pushups 3x8
Biceps curl 3x8
Shrugs 3x10
Lateral raises 3x8
Weighted crunches 3x8 (only do this once a week as it's basically lost time because of the fatpercentage)

With this I ate:

- Morning 100g of oatmeal with about 150ml of milk
- Noon 4 slices of bread with salami or chicken (Wednesday noon it's an omelet of 2 eggs and 4 slices of bread)
- 15h a banana and a healthy biscuit
- Dinner: Monday till Wednesday a basic warm meal containing soup, meat, potatoes and vegetables. Thursday pasta, Friday club sandwich with chicken, Saturday it depends but always contains rice and on Sunday it's an omelet containing 2 eggs and 4 slices of bread
- Evening 2 oranges and 30g of peanuts

I have exams till next week, after that I want to start doing it right, because this doesn't seem to be it. The exercices I do, I do them at home now, but I guess it's best to get a membership at the local gym, no?

I was also planning on running on Tuesday, Thursday and Saturday in the evening (I know morning is best, but this is impossible) to loose the fatpercentage. Is this a good idea?

Are the exercices I'm performing ok? And what can I change in my eating?

I now a lot of the information can be found on the internet, but one site says this, the other says that. It's too confusing so I hope someone can help me.

Thanks!

 

[foreverAFC]

you are dedicating a lot of time to chest, when the chest muscles are not very large to begin with. you need to add more compound lifts to hit your entire body in my opinion.

you need to add
seated rows or pullups
dumbell squats
deadlifts
lunges with dumbells

cycle through the exercises and hit your whole body, very little rest in between sets.


you seem to be doing fine with the food.

 

[Crazystarf]

You need to reduce the amount of carbs that you are consuming, (4 slices of bread and pasta have a ton of carbs) and replace those with vegetables like brocolli/carrots. As you are a beginner in the gym, you should be focusing on the workouts that involve the most amount of muscles (bench press, squats, chinups) while increasing the amount of cardio performed to reduce the amount of body fat that you have.

Edit: I will assume you are still able to work on deadlifts, so add that into your program. So basically
A:
Squats (10x3)
Chinup (10x3)
Shoulder Press (10x3)

B:
Bench (10x3)
Lunges (10x3)
Deadlift (5x3)

C:
Squats (10x3)
Pullup (10x3)
Dumbbell Press (10x3)

Basically if you three days to work out during the week, you can make a solid workout program for it.

 

[Rave18]

If it interests you

http://stronglifts.com/


I think he is a member here

http://www.sosuave.net/forum/member.php?u=33206

 

[Krueg]

It's not necessarily the program. Whatever program you choose, believe in and work hard at will produce results. If your are wanting to drop fat percentages or loose weight your going to have to possibly try the following things..

1. Eat Less
2. Eat cleaner whole foods
3. Add some cardio on your off days or condition work after your training.

Try it out and see if it works for you, or do some more research.. Good Luck!

P.P.S


If your training at home just do what you can until your ready to join a gym.