Workout help

[HBK]

Hi Guys,

I fairly new to weightlifting and weightloss. Id like to get a few peoples opinions on what i could try to do and improve my diet and workout.

Im 25, 178 pounds 5.11 height. Im active in Soccer and Gaelic Football and try to keep myself as fit as possible.

My goals are to gain some more upperbody strength and increase my mass a little and tone up. I want my muscles to more defined.

My current workout since i joined a gym in november 2008 is

4 x 8 Chest press (85kg)
4 x 8 Seated Row (82kg)
4 X 8 Shoulder Press (32kg)
4 x 8 Bicep Curl (42kg)
4 x 8 Tricep Pulldown (42kg)
4 x 8 Leg Extension (68KG)
4 x 8 Leg Curl (72KG)
4 x 15 Situps with weights
4 x 12 Back Extension
4 x 15 Bycyle Situps


I do this workout 3 times a week 2 day split and running/Jogging when im off.

My Diet normally is

Morning: Banana,tea, wholemeal toast
Snack: Porridge
Lunch: Wholemeal Roll with turkey, tomato, onion, light cheese, lettuce
Snack: Apple and Orange
Dinner: Noodles, 2 Breasts of Chicken and some green veg and Soy
Snack: Wholemeal Sandwich Peanut butter and light jam/ Or tuna and sweetcorn.

I can see i dont take in enough protein
Any tips i would greatly appreciate.

 

[yungahdubz]

Are you form myprotein?

 

[dbot]

You don't have nearly enough lower body exercise. I know you're trying to build upper body strength but you should spend just as much, if not more time on your legs to start seeing results.

Squats and dead lifts are your best friend right now, and along with the bench press they should be the center of your exercise routine.

As far as diet goes, it doesn't appear you're getting enough calories, period. You need at least 1g of protein and 1.5g of complex carbs for every pound of bodyweight. Try eating raw eggs and drinking milk between your meals. Also consider supplementing with flax or fish oils. What time do you work out? Based on your current diet it would be best to exercise right before your dinner meal.