gdossena

Hey guys!
22 yrs old male
Weight:156lbs,
Height: 5'11"
Goal: gain 15lbs of muscle, reduce body fat.

I got back into working out 7 weeks ago, and so far I have done endurance workouts, with 15 reps (1st 2 weeks), 12 reps (wks 3-4), and so on. Currently I'm doing exercises with 10 reps, as follows:

MON - Chest, Tri, Shoulders, abs, cardio (run)
TUE - Back, biceps, abs, cardio (bike)
WED - Legs, shrugs, abs
THU - Chest, biceps, triceps, abs, cardio (run)
FRI - Back, shoulders, abs (bike)
SAT - Cardio (run), abs.

I'm planning to go more into strength beginning next week, and perhaps changing the layout of the workouts - what can you suggest me? How many exercises per muscle group each workout? How often should I change up the workouts?

Also, I decided to diet as follows: 50% carbs, 35% protein, 15% fats. A total of 2800 calories per day, which is 312 more than may daily intake needed. Is this a good diet to gain muscle and reduce body fat? (I ordered a caliber to calculate my body fat %).

I want to add supplements to all this - but my goal is to gain just 15lbs of muscle. I am thinking about: Whey protein (take 2-3 times a day), nitric oxide, Coenzyme Q10, and multivitamins. I looked at BSN Nitrix and NO-Xplode for NO2, and MRI's NO2 Platinum. Which do you suggest better? (I want to keep things very simple)

Well, thanks for your time and I'm waiting for your suggestions!

Mags

First off, I'd reduce your bodyfat first then fix-up a diet and training regime that'll help you gain as much lean muscle as possible.

Also, ensure you're at least getting the usual 1-1.5 g of protein per lb of bodyweight.

BUILD IT, AND THEY WILL COME.
THE ONLY TIME SUCCESS COMES BEFORE WORK IS IN THE DICTIONARY.
DO OR DO NOT - THERE IS NO TRY.

Scarface30

1st - you need more lower movements. they are some of te biggest muscles in your body, so using them if you wanna gain some muscle is gonna be key.

2nd - way too much there, especially triceps and biceps. not only do you have 2 days that you work them both, but you have 2 back days (aka bicep work) and 2 chest and shoulder days (aka tricep work).

3rd - quite a few ab workouts there. cut down on those a bit too.

you should take a look at the stickies because what you have there is a sure fire way to overtrain, and then you wont see any gains.

there are many ways you can set up a routine, full body, upper/lower, push/legs/pull...

so take your big compounds you have, ie: bench, squat, deads, rows, pullups, OH presses and put them together in a split of your choice. throw in some auxillary movements of bodyparts that might be lagging.

Warning: Seismic Testing Zone

Looks like the records will have to wait...

vortrit

That workout looks like it came straight out of a magazine...

My Journal!

AgEnT

this workout looks like you are overtraining.. split up your days better.