Universal Nutrition Forum

Sup guy's im 18, bin workin out since christmass 2010. go to the gym 4 days a week and another seperate day for cardio.

basicaly just want sum feedback on what you think are the most important workout exercises to fit in.

i weigh round 66-70kg i'd be specific but the scales in my house arnt great :)

im benching 65kg-70kg, max i can 90kg
squat 95kg
curling general round 45kg (bar),18kg dumbells
tricep bar curl thing :) 35kg
deadlift 80kg
power lift 60kg
ab workouts wit 22kg added
basic wide set pullups with added 12kg

thats just a general rundown now, doin forearm exercises aswel as incline dumbell benching etc.
just want to know am i missing anything vital or what would you do?
my diets ok but not great. very little junk but not incredibly high in carbs or protein. eating 6 small meals a day generaly,regular 3 hr intervals.
am thnking of goin on myofusion gaspari any feedback on that. not on any supplements at the mo and i avnt been be4.

i just wanna make sure im doin dis ok and not wasting my time.
any feedback is appreciated but i am a bit of a newbee so go easy! :)

thanks again!

Hi.

There's a few things u need to know to get going.

Number 1 and most important is that success in the gym depends on 3 things... training, nutrition and rest. Without any one of these ur progress will be slow and frustrating.

Therefore i would say straight away get the food intake sorted, u don't need to count every gram or weigh ur foor or anything like that just consciously eat protein in every meal... this is very important. Also get a whey shake to drink after ur workout.

Then with the workouts u need to have a split if u do not already have one. Do not go 4 times a week and perform the same workout. Variety is important.

So u could do an upper body / lower body split is prob best for u right now. You should do both twice a week with two exercises per bodypart, working with between 3 and 4 sets of 8 - 12 reps. Also in ur list that u gave there is no row work for ur back so that is very important and also no shoulder work at all so u need to introduce these.

*Also bicep curls are no more one of the most important exercises than calf raises are. Indeed biceps must be trained but try to resist ur automatic urge to place all the importance on them. They should come at the end of a workout when all the hard work is done.

Then sleep... i think we can all manage that but do try get 8hrs a night.

Thats a brief intro and somethin to get started with. Next i would say to u that as well as asking questions do research, If u love to train this will be fun and easy.... just read everything u can find on training to learn as much as u can. (books are alot better than the net)

Thanks man i appreciate it. i wrote this out before so ill just paste it. this is my general workout but i mix it up every few weeks like definition workouts and power workouts to keep things interesting.

day 1:biceps
barbell curls 5 sets of 8-10
dumbell curls 5 sets of 8-10
hammer fists sets 5 of 8-10
Chest
flat dumbell press sets 5 of 8-10 (bench press now for more weight)
incline chest press sets 5 of 8-10
dumbell flyes sets 5 of 8-10
.
.

day 2:back
lat pulldown sets 5 of 8-10 (pullups now)
stomach fixed row machine sets 5 of 8-10 (now doin deadlifts)
dumbell pullback on bench sets 5 of 8-10
triceps
dips(added weight when needed) sets 5 of 8-10 (now doing doin bar curls on bench as i mentioned)
tricep pulldown sets 5 of 8-10
overhead tricep lift sets 5 of 8-10 (one hand and two handed)
.
.

REST DAY

.
.

day 3:legs
leg press sets 5 of 8-10 (squats moreso then the machine)
hamstring curl sets 5 of 8-10
calf raises sets 5 of 8-10
shoulders
upright dumbell lift sets 5 of 8-10
flye dumbell lift sets 5 of 8-10
front shoulder lift sets 5 of 8-10
.
.

day 4:cardio
- running, rowing, swimming, step machines whatever is cardio vascular based. bout an hour long
.
.

REST DAY
.
.

day 5:abdominals
leg raises(added weight) sets 5-6 of 8-10
crunches sets 5-6 of 8-10
side crunches sets 5-6 of 8-10
forearms
preacher barbel curls sets 5 of 8-10
behind barbel finger curl sets 5 of 8-10
inward palm front barbell twist:) sets 5 of 8-10

sorry now dont know the proper name for most of these but you can probably get the idea. sleeps ok i get 8 anyway so thats sorted. so mainly im just wondering what maybe i should focus on most in each body section for most effect? and if im missing anything important. i just ordered myofusion gaspari so any info on how to use that to full effect also cus im really pretty cluless on the supplement side of things.

ive done a good bit of research on this so i know a little and ive made sum progress but theres so much different workouts and opinions im just lookin for sum middle ground where i can get a grip on the main things and see what other people do and think!

Well your numbers are all off...

65kd Bench and Max 90kg?
95kg Squat, and only a 80kg Deadlift?
45kg Curl, and 18kg DBs (36kg)?

Someone's telling Porkies...

And cool the jets on the 5sets of everything, google overtraining.

well why would i bother lying if theres a picture of me, dude i dont really care what you think about me personaly or if you think im lying, im just lookin 4 sum info.

whats off with the bench? i bench 65 regularly 5 sets of 10 wit 30 sec breaks inbetween. the max i can do 1 rep of is 90. maybe my spotter helped me a little too much and its more like 85 max, the weight was 90 though

thats a MAX squat of 90 my bad the usual is 80kg the deadlift is regular and accurate.
the bar curl is not accurate my bad again (woops) more like 40kg but i focus more on the db's. the db's are right, when im pushing myself hard enough but still not max i can do easily enough the 4 out of 5 sets on 18kg each.

i agree its an intense workout but its exactly 60 min of hard training and it appears to work, my arms have grown an inch since december and all my weights have increased. i posted this so i can get advice to make sure i do it right. you obviously dislike newbs! any advice? feel free to help enlighten me.

awwwwww thanks!! ;)

you should go back to the needle it likes you more than i do!

do i know you? ............................

shako wrote:

awwwwww thanks!! ;)

you should go back to the needle it likes you more than i do!

do i know you? ............................

ill tell ya who its not anyway jack . . . . . . . . its sure as hell not ryan

now . . . . post up your diet so i can criticize it mercilessly!!!

oh my god jack im sorry i didnt know this was you.

I was just brakin balls!!!!!

Sorry man you have a very beautiful feminine physique.

I slag every newb on this forum. Its just so fucking funny.

you silly bastard ryan!! :) i pride myself on my femine physique you dong, dont try and take that away from me.

oooooook cill mercilessly critisize away! ;D

right in my very much so layman terms:

breakfast: pile of weetabix/or not made from wheats made from oats instead a-bix

next meal: usually something like a rasher role (4 rashers) greased down a bit no white bread

lunch: good mix of protein and carbs like spuds and chcken/beef/pork aswell as the aul irish veg

while in the gym: many many cups of water

next meal: it varies- pasta/soup/more of the dinner/sumtin on the pan(eggs/rasher/snausage) etc.

dinner: meat and spuds again

last meal: pasta is the most likely cus its late and m a lazy fucker.

the main problem is eating at the right times, just hard to get a proper routine going with study in school and shit not a great excuse but meh!

when should i take the myofusion cill?

i ordered it on sunday so it'l prob be here tomorrow or the next day.

shako wrote:

you silly bastard ryan!! :) i pride myself on my femine physique you dong, dont try and take that away from me.

oooooook cill mercilessly critisize away! ;D

right in my very much so layman terms:

breakfast: pile of weetabix/or not made from wheats made from oats instead a-bix oatabix or porridge or loadsa brown toast with myofusion here

next meal: usually something like a rasher role (4 rashers) greased down a bit no white bread take the fat off the rashers, not enough protein, drink a carton of super milk with this(500ml)

lunch: good mix of protein and carbs like spuds and chcken/beef/pork aswell as the aul irish veg spuds suck balls, have fats with this meal instead, like a couple handfuls of cashew nuts or almonds

while in the gym: many many cups of water more cups water

next meal: it varies- pasta/soup/more of the dinner/sumtin on the pan(eggs/rasher/snausage) etc. if this is after the gym have myofusion and a fuck load of whatever carbs

dinner: meat and spuds again grand so

last meal: pasta is the most likely cus its late and m a lazy fucker. 3 eggs omlette with cheese and ham would be better here, and it takes like 5 mins to make

the main problem is eating at the right times, just hard to get a proper routine going with study in school and shit not a great excuse but meh! just do your best to eat every 2-3 hours . . . . its no big deal if u miss a meal by a couple hours here and there no point gettin pissed off about it, as long as the majority of them are regular enough

when should i take the myofusion cill? breakfast and straight after training with carbs, wrote it up there^^^ in bold

i ordered it on sunday so it'l prob be here tomorrow or the next day.

there ya go my boy, its all up there in bold . . . . some ppl will tell you to drop the bacon, milk and ham . . . . . i say fuck that shit keep it in!! if ur gonna ever try to cut and get all shredded then take it out . . . . but for bulking EAT THE WORLD!!

thanks you crazy mofo!! much apreciated.

bye bye ryan, this aint over! ;D