TOTAL NEWBIE - Needs Definitions for EXERCISES - PLEASE!!!
Below is a workout that was suggested I should try, the problem is I dont know what the particular exercises stand for, eg whats a FLAT BB? etc? If you could help with this it is much appreciated. the sites like menshealth.com contain some info on the exercises is it possible for u to relate the workout to there pics??
Also anyone got an example DIET which would contain enough protein etc to start me off? I think its very important I get this sorted out. As well as the gym which will be 4 times a week and football for an hour 2 times anything else needed?
I checked supplements and will be taking to start a protein drink (do you do this daily? even on days off) and a multi vitamin supplement. When should the protein supplement be taken as well? (its 20g of protein) Morning? B4 workout when?
Flat BB or DB bench 3 x 6-8
Decline BB or DB bench 3 x 6-8 (you could also do dips)
Incline DB Flies 3 x 8-10
Hanging leg or knee raise 2 x 10-15
Crunches 2 x 10-15
Squats 3 x 8-10 (keep the reps higher and the weight low till you get the hang of them)
Leg Press 3 x 6-8
Leg ext super set with leg curls 2 x 8-10
Seated calf raise SS with standing calf raise 3 x 10-12
Thursday: Shoulders/ Arms
military press 3 x 6-8
Standing side raise Super set with bent over side raise 2 x 8-10
Narrow grip bench SS with BB curl 2 x 6-8
Cable push down SS with DB curls 2 x 6-8
Overhead ext. SS with Hammer curls 2 x 6-8
Pullups or pulldown 4 sets using diffrent grips 6-8 rep
Deadlifts 3 x 8-10 reps till your use to them 6-8 after
DB rows or BB rows 3 x 8-10
BB shrugs super set with Db shrugs 3 x 8-10
ive been eating big ass bowl of oatmeal some mixed fruit out of the can eggs and toast and about 1-2 cans of tuna for lunch on bread and for dinner 1-2 pieces of bonless chiken breast with beans or corn or somthing...somtimes eat mroe oatmeal as snacks
Originally posted by Darren B
Can an EXPERIENCED guy/gal who knows what to eat please tell me when and how
eg breakfast - eat this
dinner - eat this
It has nothing to do with a experienced person.
The reason you're not getting much for responses is because you're asking us to create a diet for you. Generally on forums like these we just answer questions and try to help. You're asking for us to be your personal trainers and give you custom diet & training plans.
Go into the diet forum and look around, you need to do a little work here and find the answers. Many diets have been posted and critiqued. If you want personal attention and a custom diet & training routine you should look into hring a PT.
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