Hello people.

I discovered this site from a topic made on another forum. I must say, wow... This was just what I was looking for =) See I could use some help...

I am a student. Not having the best of times I manage to get to school 2-3 days a week. I sleep extremely much and I sit at my computer 8-10 hours a day. I have no self-confidence and no motivation and ambition. It's the days when I'm at school I feel somewhat 'happy' and only times I go to the gym. However it's a bit more complicated and I'm rarely at the gym.

That's the lack of ... Personality and charisma part ;P

I measured myself.. I'm 19 years old, 176 cm tall, 61 kg.

Biceps : 28 cm
Waist : 78 cm
Shoulders : 106 cm ( Not sure if I measured correct way )
Quads ( Thighs? ) : 51 cm

What really makes me uneasy is the fact that my wrists are only 15 cms. I'm afraid they'll snap like matches :F Will they get bigger?

I read a bit and I see all the % body fat compared to the ammount of calories in megawatt burned by the hours etc... I don't understand it and as of now I'm not motivated enough to go all the way. I want results of course. Not fastest way possible, but even so, results. I can't afford proteins, creatines etc etc you name it. All I can afford is another gymcard when mine expires.

Now I have bad habits. I sleep ALOT, I eat ALOT of candy, sweets etc.. I drink about 1-2 litres of coke a day. I don't eat breakfast, I don't eat the ammount of what I should etc etc... I don't eat 5 meals a day... Much because I'm not hungry :P

Where should a newbie such as myself start? One of the most discouraging things I heard are people who can spend 3+ hours at the gym... I mean... If I do warmup 5 minutes on a rowboat thingy I'm beat and then I do say... 5 exercises 3 x 12, strict, rather slow and a 1-2 sec hold at max... After 20-30 minutes .. I'm exhausted... And then I've trained stomach and like... Chest...

How the... I get so sad :C

Well if anyone bothered reading this... This newbie needs a bit of guidance :)

Best Regards

welcome :tu:

you sound kinda down... need to get happy in a fast way! :confused:

I assume your goals are to cut body fat % abit?
you don't sound horibly out of shape or anything..?

Anyway, first off - 3 hours in the gym is way too much - 1 hour per work-out will be fine.
cut out the coke and candy - no excuse for that - it is not so hard, and you will find you get more energy eating better - so you won't need/want as much sleep.

use www.fitday.com to track a healthy diet.
you'll probably want to aim for 1600-1800 cals...
try for about 40% protein and 15% fat, and let carbs fall where they end up.
read the first part of the bulking guide (http://forums.johnstonefitness.com/showthread.php?t=51) to get an idea about how to figure out your body type and basal calorie burn, then what you want to do is get yourself to 300-400 calories below maintainence levels...

Look into HIIT cardio like what John does.
as for weight training...

A friend of mine is in a similar situation and sounds like a similar body type to yours - she is a busy student and asked me to come up with a gym routine for her.
(most of my research is about gaining muscle, but as I plan to cut soon, I have been learning about that too...
anyway - I'll post the routine I gave her and you can see if you want to look into it...

This is a “3 day split” to be spread out through the 7 day week with off days between.
Mon, Wed, Fri, would be ideal. Try to always put a day off between work-outs.
The goal of this plan is to conservatively build strength while cutting.
Eat well, and do cardio on different days, or at least 6-8 hours away from your lifting.

Spend the first week or two learning how to do all the exercises and seeing what feels right. Don’t strain or struggle until you have good form figured out.
I gave you options for some things to see what you like best.
If you hate certain things that don’t have options, let me know and we’ll find alternatives.
You’ll notice Abs are not mentioned – you can do them 2-3 times a week at home or at the gym if you feel up to it after a work-out. A few sets of 10-12 crunches and legs lifts are really all you need. I have a good ab routine if you want it.

You are going to have to experiment and determine what is “heavy” for each exercise.
When you figure out what your “max’s” are for each thing, you should have real trouble finishing the last rep.
In other words, if you get to the last rep and don’t struggle to get it, then you are not lifting heavy enough.
For each main muscle group I have you warming up on the first compound exercise.
Those “warm-up sets” should not be hard; you should get all the reps no problem.
The “working sets” have a “range of reps” because you shouldn’t be able to get them all.
For example:

Working sets:
3 x 8-10
Should probably go something like this:
1x 9, 1x 8.5, 1x 7.5

I use “.5” in my notes to indicate a rep that had ugly form or was incomplete.
– Your last rep of each heavy set should feel like that most of the time.
I don’t have you doing anything that would require a spotter (although a spotter is always good to help monitor your form, and help you get that last rep with some assistance.)
Take 60-90 seconds between all sets.
(Take longer breaks for big things like back or quads if you feel you need to.)

Make a simple “work out journal”, and take note of weights, and reps each week.
The goal will be to add one rep (with the same weight) or 5% more weight (with the same number of reps) to your heavy sets each week (also note position settings on machines.)

Do this plan for 6-8 weeks and you can tweak and re-evaluate it.

…Go get ‘em dude!

Day ONE – Back/biceps
(This will be your longest work-out day; it will probably take about an hour)

1) Lat-pull down
http://www.bodybuilding.com/fun/exercises.php?Name=Wide-Grip+Lat+Pulldown
Note: not as wide a grip as in the image – grip just past shoulders.
The goal with this is to work up to being able to do “Pull-ups” with your body weight
Once you can do more then 5 body weight pull-ups transition to them for working sets)
http://www.bodybuilding.com/fun/exercises.php?Name=Pullups

Warm-up: (percentage of max “working set” weight)
1x 12 (50%)
1x 10 (75%)
1x 6 (90%)

Working sets:
3x 8-10
(When you get to 100 pounds for your “working” pull-down sets, try pull-ups for your last set and see how many you can do with your body weight)

2) One Arm Dumb bell Row
http://www.bodybuilding.com/fun/exercises.php?Name=One-Arm+Dumbbell+Row

Warm-up
1x 10 (75%)

Working sets:
3x 8-10

3) Seated cable Rows
http://www.bodybuilding.com/fun/exercises.php?Name=Seated+Cable+Rows
Note: I don’t remember seeing this machine at your gym – if there isn’t one, or if you don’t like it, do either of these:
Smith machine bent over rows (these are good as they work lower back also)
http://www.bodybuilding.com/fun/exercises.php?Name=Smith+Machine+Bent+Over+Row
Or:
T-bar rows
http://www.bodybuilding.com/fun/exercises.php?Name=Lying+T-Bar+Row

Working sets:
3x 8-10

4) Standing EZ bar curls
(EZ bar is 25# empty)
http://www.bodybuilding.com/fun/exercises.php?Name=EZ-Bar+Curl
Or:
Standing cable curls
http://www.bodybuilding.com/fun/exercises.php?Name=Standing+Bicep+Cable+Curl
Or:
Standing dumb bell curls
http://www.bodybuilding.com/fun/exercises.php?Name=Dumbbell+Bicep+Curl

Warm-up:
1x 10 (75%)

Working sets:
3x 6-8

5) Close grip pull downs (underhand grip)
http://www.bodybuilding.com/fun/exercises.php?Name=Underhand+Cable+Pulldowns
(you are working toward being able to do 4-6 chin-ups with body weight)
http://www.bodybuilding.com/fun/exercises.php?Name=Chin-Up

Working sets:
2x 4-6
(Same as wide grip pull-downs – when you get to 100#, try chin-ups and see how many you can do)

(This is a “finisher” – it hits back and biceps hard, you should be dead after this.)

Day TWO – Legs
(This is not a long work-out, (45 minutes or so) but it is your hardest work out.
– If you feel light headed or weak after squats it is normal; drink lots of water, and don’t do your next set until you feel ready.

1) Dumb bell squats
http://www.bodybuilding.com/fun/exercises.php?Name=Dumbbell+Squat
Working up to:
Barbell Squats (in a “squat rack”)
http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Squat
(Once you can use 30# DBs in each hand for working sets, try the barbell squat)
(Use a towel wrapped around the bar so it doesn’t hurt your traps)
Note: the empty Olympic bar is 45#

Warm-up:
1x 12 (50%)
1x 10 (75%)
1x 6 (90%)
Working sets:
3x 8-10

2) Dumb bell rear Lunges http://www.bodybuilding.com/fun/exercises.php?Name=Dumbbell+Rear+Lunge
Or:
Dumb bell lunges (note: rear lunges work the glutes more apparently)
http://www.bodybuilding.com/fun/exercises.php?Name=Dumbbell+Lunges

Working sets:
3x 8-10

3) Seated leg curls
(I noticed this machine has a million settings at your gym – make note in your journal of what notches you set it to; it will help with efficiency, and also limit changing variables.)
http://www.bodybuilding.com/fun/exercises.php?Name=Seated+Leg+Curl

Warm-up:
1x 10 (75%)
Working sets:
3x 8-10

4) Standing calf raises
http://www.bodybuilding.com/fun/exercises.php?Name=Standing+Calf+Raises

Working sets:
3x 6-8

Day THREE - Chest/Shoulders/triceps
1) Flat bench dumb bell press
http://www.bodybuilding.com/fun/exercises.php?Name=Dumbbell+Bench+Press

Warm-up:
1x 12 (50%)
1x 10 (80%)
Working sets:
3x 8-10

2) Incline bench dumb bell press
http://www.bodybuilding.com/fun/exercises.php?Name=Incline+Dumbbell+Press
(note: don’t go as high as 45 degrees – stick with about 30)

Working sets:
2x 8-10

3) Dumb bell Shoulder press
http://www.bodybuilding.com/fun/exercises.php?Name=Seated+Dumbbell+Press
(As you get stronger – do this standing; sitting with heavy weight is bad for your back)

Working sets:
3x 6-8

4) Chest Dips
http://www.bodybuilding.com/fun/exercises.php?Name=Dips+-+Chest+Version
(If you can’t do more then 5, use the assist machine and work up to your body weight)
(When you can do 6 or more unassisted Dips, stop using the assist machine; try to add a rep each week)

Working sets:
3x 8-10

5) Tricep extension
http://www.bodybuilding.com/fun/exercises.php?Name=Lying+Triceps+Press
or:
http://www.bodybuilding.com/fun/exercises.php?Name=Lying+Dumbbell+Tricep+Extension
or:
http://www.bodybuilding.com/fun/exercises.php?Name=Lying-Supine+Two-Arm+Dumbbell+Triceps+Extension

Working sets:
2x 6-8 (triceps should be dead after this - arms will feel mushy when driving)

Now look forward to finding out how much stronger you are next week !!! :flex:

Wow, now that's more than I expected... But I must say my problem is not body fat I think. I'm small, I used to be real skinny but now I'm just small, I still can barely grab my stomach no matter how much I slouch :P I don't know if these entire training schedules will be obsolete by correcting that little misunderstanding ( Sorry for it, I'm Swedish )?.

I can't wait to get a training method that will work for me, the undernutritioned, oversugared, small Patrik hehe :)

Well, a thanks is much to less for this Schteevie ;)

Hello people.

I discovered this site from a topic made on another forum. I must say, wow... This was just what I was looking for =) See I could use some help...

I am a student. Not having the best of times I manage to get to school 2-3 days a week. I sleep extremely much and I sit at my computer 8-10 hours a day. I have no self-confidence and no motivation and ambition. It's the days when I'm at school I feel somewhat 'happy' and only times I go to the gym. However it's a bit more complicated and I'm rarely at the gym.

That's the lack of ... Personality and charisma part ;P

I measured myself.. I'm 19 years old, 176 cm tall, 61 kg.

Biceps : 28 cm
Waist : 78 cm
Shoulders : 106 cm ( Not sure if I measured correct way )
Quads ( Thighs? ) : 51 cm

What really makes me uneasy is the fact that my wrists are only 15 cms. I'm afraid they'll snap like matches :F Will they get bigger?

I read a bit and I see all the % body fat compared to the ammount of calories in megawatt burned by the hours etc... I don't understand it and as of now I'm not motivated enough to go all the way. I want results of course. Not fastest way possible, but even so, results. I can't afford proteins, creatines etc etc you name it. All I can afford is another gymcard when mine expires.

Now I have bad habits. I sleep ALOT, I eat ALOT of candy, sweets etc.. I drink about 1-2 litres of coke a day. I don't eat breakfast, I don't eat the ammount of what I should etc etc... I don't eat 5 meals a day... Much because I'm not hungry :P

Where should a newbie such as myself start? One of the most discouraging things I heard are people who can spend 3+ hours at the gym... I mean... If I do warmup 5 minutes on a rowboat thingy I'm beat and then I do say... 5 exercises 3 x 12, strict, rather slow and a 1-2 sec hold at max... After 20-30 minutes .. I'm exhausted... And then I've trained stomach and like... Chest...

How the... I get so sad :C

Well if anyone bothered reading this... This newbie needs a bit of guidance :)

Best Regards

Tjenare min svenska kompis!

:)

Dont worry about a thing mate, im what you could say kinda like you were, im 19, 6`3 and kinda skinny (bulking atm) but with a strict diet and routine i will get there, it just takes time.

I used to drink coke and eat candy, we all did...its nice, but bad for u!

Just cut that out and start training, as to your 3 hrs in the gym anyone who says you need to be doing 3 hrs or says they are, is an idiot:)

1hr max would be fine, anymore is ot imo

As for not being hungry, just eat anyway, eat eat eat :) but, remember these are small meals i.e. 30-50g protein per meal with some carbs

And i was also going to recommend a 3 day split, kinda similar to what SCHTEEVIE has typed out for you.

So well do that 3 day split for say 12 weeks then change it a bit, change the exercises if you find there are some you hate, or if they are all fine, maybe change the sets:reps

Hope this helps

good luck bro:)

Mark

Wow, now that's more than I expected... But I must say my problem is not body fat I think. I'm small, I used to be real skinny but now I'm just small, I still can barely grab my stomach no matter how much I slouch :P I don't know if these entire training schedules will be obsolete by correcting that little misunderstanding ( Sorry for it, I'm Swedish )?.

I can't wait to get a training method that will work for me, the undernutritioned, oversugared, small Patrik hehe :)

Well, a thanks is much to less for this Schteevie ;)

no problem - I just gave you what I had already come up with for a friend. :read:
it is a pretty generic well rounded routine.
if you want to build some muscle, change it from a cutting to a bulking routine :flex:
- Inrease your diet to 500 cals above mainainence levels, and reduce the working reps to 6-8 (so the weight will be higher)
- and be sure not to do cardio when lifting
:bb:
read the bulkking guide for more details...