I've just recently re-started my training after a few months of barely doing anything (I was being stupid and just didn't feel like going to the gym). I have about 2 1/2 months of serious gym experience - going about 5 times a week. However I have some problems that need to be addressed and questions that I would like answered. A friend of mine referred me to this forum. Alright, so here's some info:
I weight a little less than 150 lbs - I've got a decent amount of body fat, I do have "love handles" and a small pot belly. I'm 20, roughly 5 feet 8 inches tall. I have a very weak upper body (max bench press is like 80ish lbs), however my legs are quite strong thanks to years of refereeing soccer. Anyhow - my goals, in order of importance are as follows:
1. Lose the weight that I gained during my period of inactivity.
2. Be able to have decent overall strength.
3. Gain enough muscle mass to be walking around at between 150-165 lbs.
4. Lower body fat, tone muscle and then just maintain a relatively lean and cut body after bulking up.
I do not have the money to buy supplements and would much rather prefer to just adjust my diet and buy protein bars (which I can get cheap). My money is spent on my university tuition (mostly). Anyhow, I like being fit and am ashamed that I let myself gain 7-8 pounds of fat over a a period of 4-5 months. I'm friends with some fairly serious gym dudes, but they don't know much about diet and the program that they've helped me design doesn't seem to be working too well. They helped me make a 3day split. I go to the gym Monday through Friday, resting on the weekends, although I might be going in on Saturdays as well.
I've made changes to the program and I plan to start this edited program next week, so here it is:
Exercise - Sets/Reps
Day 1 - Legs
Squat - 4/6 - heavy weight
Deadlift - 4/6 - heavy weight
Straight Leg Deadlift - 4/6 - heavy weight
45 degree Leg Press - 4/6 - heavy weight
45 degree Calf Press - 4/10 - heavy weight (using leg press machine but just pushing with my calf)
I'm going to rest for 2 minutes in between sets
Day 2 - Chest and Back
Bench Press (flat) - 4/6 - heavy weight (~67 lbs)
Decline Bench Press - 4/6 - heavy weight
Incline Bench Press - 4/6 - heavy weight
Cable Seated Rows - 4/6 - heavy weight
Front Pulldown - 4/6 - heavy weight
I'll also probably put in some wrist curls with dumbbells and reverse wrist curls with dumbbells. Again, 2 minutes rest between sets.
Day 3 - Biceps, Triceps and Shoulders
Super Set 1 - Dumbbell Curls/Cable Pull Down with rope - 4/6 - heavy weight
Upright Row - 4/6 - heavy weight
Super Set 2 - Hammer Curls/One Arm Tricep Extension (dumbbells) - 4/6 - heavy weight
Shoulder Press - 4/6 - heavy weight
Super Set 3 - Assisted Dips/Shoulder Shrugs - 4/6 - heavy weight
Rest is to be 2 minutes between sets and 2 minutes between super sets (i.e. do both exercises then 2 minute rest, repeat).
I stretch after workouts, although I don't know many upper body stretches. I tend not to do any warm up - a habit I should break (recommendations?). I like to end the day with some cardio. 15-20 minutes on the stairmaster or treadmill at a fairly high pace.
As for diet...I don't know. I try to watch my sweets and try not to eat out much. I eat a lot of chicken (mostly chicken breast), consume only whole wheat bread. To be honest, I really don't have much of a planned diet. I try to have a Bio Protein bar after each work out (21g protein, 6g fat, 32g carbs = 310 cal) and 500 ml of chocolate milk (1%, about 350 cal).
Any advice is appreciated.