Group: Beginners to Exercise

Created: 2012/01/01, Members: 970, Messages: 18927

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My workout and diet plan

zgambitx
zgambitx
Posts: 5
Joined: 2004/01/03
United States
2004/01/03, 11:05 AM
Hey all, I'm a new member and I'm ready to start the year with a healthier, meaner looking body. >:)

My goal is to gain muscle mass and strenght. I weight 155lbs and I'm 5'8. I look thin but not skinny so i don't know if I am an ectomorph, I might be one but have some mesomorph features, definetely not an endomorph.

My diet at first will primarily cosist of:

MilkWhole-wheat Bread, Orange Juice, Cereal, Yogurt, Eggs, Raisins, Peanut Butter, Chicken Breasts, Fruit (bananas, oranges), Tuna, Rice, Cottage Cheese, Potatoes, Protein Bars, Beans, Sweet Potatoes, Spinach Pasta, Broccoli, Green leaf Lettuce

I am planning on eating 6 times a day + 2 protein shakes per day.

I am planning on lifting 3 times per week and doing light cardio 2 times per week in between lifting days, I will have access to free weights at the gym.

In addition to the diet, my supplements will be multi vitamins and I will be using Cell-tech creatine for the first two months.

I have a few questions, here they go!

1. TIMING

When should I take my protein shakes? 30 mins after workout and the other before going to sleep or at waking up?

2. THEORY

Many people have many theories about rep amount and weight. Should I do heavy lifting with low reps? 3 sets of 8-10? What are your thoughts on that. (I have not been to the gym in a year so I need to start from the beginning.)

3. COMMITMENT

How much time should I be spending at the gym lifting each time. 45 to an hour? I will be working 2 body parts per day, however I wanted to include legs with shoulders and I have been told I should do legs on one day by themselves. Any thoughts on that?

4. CHANGE

Will my diet eventually need to be changed? Let's just say once my body reaches a weight I am happy with... 180LBS per say, will my calorie intake need to be reduced then?

Thanks guys and girls for any help/suggestion you can come up with. I really like this forum. Has a lot of knowledgeable people. I will keep an excel sheet with my progress. That ought to be fun! :D
2004/01/05, 11:42 AM
Your diet plans look great. Research some of BB1s posts on establishing what your maintainance calories should be. The FT guides are good . You may need to adjust caloric intake after weekly analysis. I usually adjust in 250 cal increments and give it a week to see if that works.

1 Use a whey protein shake as soon after workout as possible.
Other protien shakes will depend on your pocketbook. I
usually have a casin/egg/whey 50%30%20% with oatmeal as a morning shake.

2Start out easy to acclimate your body to the exercise and then progress to the heavy weight as you are able. Your rep range looks fine.

3 Have you looked at the FT plans? They make it easy. I find I need to add to some days and other days are perfect. Your weight routine should be doable in an hour or less. Ab days take me a while longer. Cardio is in addition to the hour.

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Living well is the best revenge.

Charlie
2004/01/05, 11:44 AM
Sorry, I hit the wrong button.

4 Yes, caloric intake needs occasional tweaking.

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Living well is the best revenge.

Charlie
zgambitx
zgambitx
Posts: 5
Joined: 2004/01/03
United States
2004/01/05, 03:00 PM
thanks for the info. I will look more into the plans that FT offers. I appreciate all the input, will post in the site with my results