Thread: Newbie workout plan for review, please.

Hi, my name is Alex and I'm recently getting back into a regular workout program. Its been about 3 years since I've had a regular program. I started my last dedicated program while I was deployed to Afghanistan, which lasted 3 months (MAY-JUNE 07). I had to stop working out due to being constantly re-located to different Firebases with no way or time to workout other than doing pushups and situps.

In JULY 2008 I seperated from the regular army, took a break, and joined the National Guard in FEB 2009. I've been in declining shape since leaving Active Duty. I started a security guard job 4 months ago(which involves no exercise or movement for the entire day). Since, I have lost a lot of muscle and put on a lot of excess fat.

Here's some BODY/DIET stats on me from '07 and now...

2007:
21 y/o
6'7"
145lbs.
approx 10-12% body fat.
SUPPLEMENTS: Nitro-Tech(full dosage), Cell-Tech(full dosage), Hydroxycut Hardcore(1/2 dosage), Gakic(1/2 dosage).
AVG ARMY PT Test score: 270-280 maxing pushups and situps.
DIET: Whatever they fed me 3x a day, to include MREs.

2010(as of today):
24 y/o
6'7"
155lbs.
approx 24% body fat.
SUPPLEMENTS: Nitro-Tech(1/2 dosage for now, then increase to full in 2 weeks), Hodroxycut Hardcore X(1/2 dosage), Gakic(1/2 dosage)
LAST ARMY PT TEST SCORE: 205 failing situps.
DIET: Dropped calorie intake from about 2300/day to a strict 1700/day for the first few weeks to burn fat, then increasing to build muscle. Increased protein to about 100g/day, fat to 50g/day. Nutriton split is about 40% carbs, 30% protein, 20% fat. Pasta/rice for carbs, lean white meats for protein, eggs for protein/fats, fruits at breakfast and veggies at dinner.

I started a diet/exercise program 4 days ago, and here's what I've planned out so far for the first 4 weeks, with a 5th week of rest. My goal is to burn off fat and re-build tendon strength in the first month. Then add weight and reduce reps to build muscle, and lengthen running distance, each month. I'd like to return to 10% body fat with a weight of 145-150 in no more than 3 months. I'm 1/2 dosing the supplements because I'm not that big and I don't want to over-do it and mess myself up from side-effects, especially wit the hydroxycut. What are your thoughts on diet and exercise?

I have looked around the fourms and read the newbie stuff, so let me know what I missed or I'm doing wrong, please.


DAY 1
BACK/BI
________
LAT PULL DOWN - 15x3
STANDING CURL - 15x3
STANDING 1ARM ROW (HIGH CABLE) - 15X3 EACH, ALTERNATE
PREACHER CURL - 15X3
STANDING 1ARM ROW (LOW CABLE) - 15X3 EACH, ALTERNATE
LOW CABLE CURL - 15X3
BENT OVER ROW (BARBELL) - 15X3
7'S - UP TO 3X
1 MILE RUN FOR TIME

DAY 2
_____
1 MILE RUN FOR TIME

DAY 3
LOWER/ABS
_________
FLAT SITUPS ON BENCH - MAX x 3
BARBELL LUNGE - 15X3
INCLINE SITUPS ON BENCH - MAX x 3
SEATED LEG EXTENTION - 15x3
FLAT SITUPS - MAX x 3
CALF RAISE (LOW CABLE) - 15x3
CRUNCHES ON GROUND - MAX x 3
CALF RAISE (LOW CABLE) - 15 x 3

DAY 4
_____
1 MILE RUN FOR TIME

DAY 5
CHEST/TRI
_________
FLAT BENCH - 10X3
TRI PUSHDOWN 2 HANDED - 15X3
INCLINE BENCH - 10X3

STANDING BENT-OVER TRICEPS EXTENTION (HIGH CABLE) - 15X3
DECLINE BENCH - 10X3
TRI PUSHDOWN 1 HANDED - 15X3 EACH, ALTERNATE
SEATED FLY - 15X3
STANDING BENT-OVER TRICEPS EXTENTION (HIGH CABLE) - 15X3
SEATED CHEST PUSH ON MACHINE - MAX x 3
1 MILE RUN FOR TIME

DAY 6/7
_______
REST

good luck, thanks for serving our country