Jon55's Workout Plan & Journal

[Jon55]

Ok, so I've had it with being a skinny chump and I'm finally going to change this once and for all. I have a lot work to do, however.

I've worked out in the past and did some basic stuff but I don't have much knowledge in the diet department, nor on what kind of exercises are good. I'm currently 140 lbs. with a body fat % that is more than likely higher than it should be (I look pudgier in the face than I did a year ago, I also am kinda getting a belly). I figure I'd following this guide.

DAY 1(eg. Monday)
Squats 2 x 5
Squats or Leg Press 1 x 15 (lighter weight)
Good Mornings or Stiff Leg Deadlifts or Sumo Leg Press 2 x 10-15
Glute Ham Raise or Pullthroughs or Hyperextension 2 x 8
Calf Raises 2 x 10

DAY 2(eg. Wednesday)
Incline Press 2 x 5
Dumbbell Press (Flat/Decline) or Dips 2 x 8-10
Shoulder Press 2 x 8-12
Tricep Exercise 2 x 10-15

DAY 3(eg. Friday)
Deadlifts 2 x 5
Row or Chinup/Pulldown 2 x 8
Bicep Curl 2 x 8-10
Forearm Exercise 2 x 10-15

Obviously this might need some editing, as this is just a general routine. I've read that cardio is important too, so I'll follow this:

low intensity morning cardio (before eating) for 45min walking on the treadmill at around 3mph with a slight 3.0-5.0 incline, 4 days a week

I have no idea what kind of diet I should follow, so I went with this:

Meal 1 - Shake +Fruit
Meal 2- Beef/veggies, brown rice
Meal 3- Shake +Fruit
Meal 4- Beef/Veggies, brown Rice
Meal 5- Shake+ Raw Eggs
Meal 6- Chicken Or Tuna/ Fish Oil

Well, that's kinda of a rough summary. Again, I'm new to all this but want to learn. If you see anything that should change, please, let me know.

 

[wolf116]

Looks great! good luck.

No the routine does not need editing.

 

[Quagmire911]

As Wolf says the routine doesn't need adjusting (yet). After the initial 12 weeks or so, we can offer advice. You need to follow a basic plan to see where your strengths and weaknesses lie, and also to progress Even then it shouldn't change much.

As for the diet, anything written by Effort is pretty much spot on. I must say though I would seek conformation as to what a shake constitutes in that diet; usually I would say start of on 3raweggs+ 2 scoops of whey but it would seem that that would only apply to meal 5 in this diet. I am thinking it is perhaps some kind of oat/whey mix. I'd clarify that with Effort though.

Good luck,

Quagmire

 

[Harpe]

I'm just starting out as well, doing the same routine and with fairly similar stats...

Hope you stick with it, it'll give me some more motivation not to quit, seeing someone progress at the same time as me.

Good luck mate.

 

[Jon55]

I'm just starting out as well, doing the same routine and with fairly similar stats...

Hope you stick with it, it'll give me some more motivation not to quit, seeing someone progress at the same time as me.

Good luck mate.

Oy, and good luck to you too. Part of what's giving me such good motivation is the thought of what people's faces will look like when they see how much I've changed (yes I know it's a bit childish, but what the hell).

Here's to making this a reality! Cheers!


EDIT: Quick question, are there any good sites the thoroughly explain lifting techniques? I'm kinda unsure on how to do some of them properly. Did some quick google searches but the results seemed a bit spotty.

 

[Quagmire911]

List the exercises you are having problems with.

 

[emelec]

good luck! i am finishing the 1st week of exercises today. cant wait till summer.

 

[Jon55]

Just a quick question, how much would you say you guys spend on food/protein per month? I'm kind of on a limited budget (being a student can suck sometimes ) but, of course, will make due. Vons (basically Safeway) is the closest store near me.

Also, what protein powder would you guys recommend?

 

[Quagmire911]

I still live with my parents so they buy most of the food. I'm made to pay for the eggs though.

You will want to buy a TON of cheap eggs, and also bulk beef. These two food sources are a must and are quite cheap. You can do a lot with both of them.

As for whey go with myprotein.co.uk if in the UK, or trueprotein.com if in America. ON whey is another good option although I believe their prices are up quite a bit recently. Get whey isolate if you can afford it, concentrate if you can't. Being a student it'll probably have to be concentrate.

How is the routine??? How are your numbers doing in the last few weeks?

 

[Jon55]

I still live with my parents so they buy most of the food. I'm made to pay for the eggs though.

You will want to buy a TON of cheap eggs, and also bulk beef. These two food sources are a must and are quite cheap. You can do a lot with both of them.

As for whey go with myprotein.co.uk if in the UK, or trueprotein.com if in America. ON whey is another good option although I believe their prices are up quite a bit recently. Get whey isolate if you can afford it, concentrate if you can't. Being a student it'll probably have to be concentrate.

How is the routine??? How are your numbers doing in the last few weeks?

I feel like such a slacker, but I actually havn't started up yet. School + being broke (but mostly being broke) has kind of held me back at the moment, but Im getting a better paying job soon, so I'll start up then.

 

[Quagmire911]

As soon as possible then...

 

[Damocles]

When you get whey protein, look for hydrolyzed proteins first, then whey protein isolates, then whey protein concentrates. The hydrolysates are the easiest to absorb, but they're the most expensive. The isolates are cheaper, not as fast, but still expensive. Concentrates are the cheapest, and the crappiest

If you have lactose intolerance, spend a little more and get whey protein isolates.

... also, if you do get into the gym, consider starting out at 2x10 or 2x12, for the first few weeks. Low reps at high weights beat your muscles up pretty hard, so walking could hurt the next day. If you ease into it, you'll start to get into the habit of going to the gym, before you really start pounding on your muscles.

 

[Jon55]

When you get whey protein, look for hydrolyzed proteins first, then whey protein isolates, then whey protein concentrates. The hydrolysates are the easiest to absorb, but they're the most expensive. The isolates are cheaper, not as fast, but still expensive. Concentrates are the cheapest, and the crappiest

If you have lactose intolerance, spend a little more and get whey protein isolates.

... also, if you do get into the gym, consider starting out at 2x10 or 2x12, for the first few weeks. Low reps at high weights beat your muscles up pretty hard, so walking could hurt the next day. If you ease into it, you'll start to get into the habit of going to the gym, before you really start pounding on your muscles.

Ha, yeah good point. I will definitely remember that (hopefully not the hard way). Can I also ask, would you all agree that lifting weights but not having the proper diet is basically a waste of time?

 

[Quagmire911]

Ha, yeah good point. I will definitely remember that (hopefully not the hard way). Can I also ask, would you all agree that lifting weights but not having the proper diet is basically a waste of time?

Define "proper" diet.

It depends what you are going for. If you are eating like crap and trying to gain a substantial amount of muscle mass, or any amount of muscle mass, then yes it would be a waste of time.

If all you want is to gain some strength and get generally in better condition, then you will be able to to do that on a maintenance diet.

If you eat like a seven year old girl then you will have real problems, and this is not a joke, many many people do this...