Critique my routine

[pbirkett]

Right, I've decided to give the gym another go, I found I couldn't really motivate myself as well at home doing press ups etc, and they don't have the same satisfaction factor for me. I have a rough idea what I will do, but its obviously going to need a tweak here and there.

I am currently 5'10" and about 13 and a quarter stone, but I do have a fair bit of body fat, and I also do have pretty skinnyish arms and legs, so primarily, I'd like to build my arms and legs up first off. I do not particularly want to be really cut and shredded, or at least, I am not bothered about that, but I would like to shed some fat, but primarily my aim is to build some muscle. It is not really practical for me to be shredded, because I like my food and drink too much, and I am nowhere near disciplined enough to cut these out completely... that said, I don't mind eating healthy all the time, but the beer, well, I LIKE a drink on a weekend, and its doubtful that will change - I can happily cut it out through the week.

I'd also say that I dont really like steady state cardio much - the though of being bored on a treadmill for an hour does not appeal - HIIT seems more appealing, and will work my fitness. I also don't have a huge amount of time for the weights, maybe 30 - 40 minutes per session, so will be concentrating on compound movements first and foremost. Because I am trying to build muscle I am going for low reps and high weights, performed slowly and strictly.

To start off with my execise routine will look something like this:-

Sunday - 3x5 Squats, 3x5 Bench Press, 1x5 Deadlift

Monday - 30 - 45 minute walk AND / OR 20 mins HIIT

Tuesday - 3x5 Squats, 3x5 Standing Military Press, 3x5 Bent Over Bar-bell row

Wednesday - Same as Monday

Thursday - Same as Sunday

Friday - Same as Monday

Saturday - Rest

Sunday - Same as Tuesday

Continue in the same fashion - while trying to add a small amount of weight each week.

In terms of diet, I'll be basing it a little like this:-

Breakfast - LARGE bowl of ready brek (using 1 pint of milk) OR 2x eggs on toast + small glass of milk

Meal 1 - Something based around chicken or tuna/fish - maybe some kind of pitta bread wrap or chicken soup and bread

Meal 2 - Baked Beans on toast (1 can, 2 brown bread) OR 2x eggs on toast (assuming I dont have those in the morning!)

Meal 3 - Yoghurt, Fruit, Nuts

Meal 4 - Normal evening meal - i.e. fish and chips, chicken fajitas, steak, pork chops, chicken etc etc...

Obviously no booze through the week. On a weekend, I'll be generally eating well, being sure to get the protein but probably wont be the same things I eat through the week.

Any thoughts / constructive criticism?

[Morba]

NeMiSiS said:

I see no supplements.

You need a quality protein/carb shake, see Maximuscle ProMax products.

You need vitamin/mineral supplement intake.

You need to be more flexible, anyone sticking ridged to a routine is a fool, it is counter productive.

End game, what do you want?

That's a joke post, right?

Routine seems boring. Have a look at starting strength or stronglifts.

[Ordinary_Chap]

It's not a bad starter for 10!

Although my preference would be to do a hiit session after weights except on legs days.

[JFReturns]

A pint of milk seems a bit OTT. I would swap for something like shredded wheat with skimmed milk (not a pint). Try adding fresh fruit to cereal to make it more interesting.

[Ordinary_Chap]

JFReturns said:

A pint of milk seems a bit OTT. I would swap for something like shredded wheat with skimmed milk (not a pint). Try adding fresh fruit to cereal to make it more interesting.

I actually suspect he's going to be a little low on protein which we all know is what will help him gain some muscle from the diet he's outlined so a pint of milk will help.

[mcelliott]

Just quickly read your routine, seems ok, but as someone has already stated, perhaps a little too rigid. It might be worth throwing in a slightly different routine (or exercises) every three or four weeks, just to keep you mentally fresh as well as hitting the muscles from a different angle maybe. As you've already mentioned, stick to the more basic exercises and learn proper control of the weight. Also remember decent arms come with a decent chest and back, so concentrate on all areas rather than just one or two. Oh, and one more thing, unless you're in the top half percent of genetically gifted people, don't ever worry about leaving the gym too big, too ripped, or too shredded!

[FraserLFA]

NeMiSiS said:

You need a quality protein/carb shake, see Maximuscle ProMax products.

Surely it depends on your goal, and what you're eating?

Also, Maximuscle is overpriced. There are other products that do the same job for less.

[Morba]

Rigid regime isn't a bad thing if you stick to it and keep the intensity up. If your routine covers all bases then great.
Dorian Yates hardly changed the way he did things and look at how he turned out.

[pbirkett]

Cheers for the replies so far.

Right, to address some of the points made...

supplements: I'd rather spend the money on proper food tbh, I have to eat anyway and protein shakes, unless absolutely necessary, are just an extra expense. I'd rather try and ensure each meal is high in protein. That said I suppose at 25p for 30g from the internet it might be worth thinking about again.

Boring/rigid routine: its not set in stone, but for now this will get me started, and I quite like those movements anyway. Naturally I will need to do something else now and again, but this is to get me started. Its based loosely off mark rippetoes / bill starrs routine. Eventually when I get acclimated to it, I'll start with 5x5 either full body or splits but for now, I just need some consistency imo.

I will look in to tweaking the diet here and there, as with everything its not set in stone. Quite reassuring to know I don't have to give up the beer completely though

[thesyn]

Looking at the rep numbers for the weights, is the OP planning to up these to perhaps 8 x 3 or would the experts here say that 5 was enough?

Also seems like quite a lot of carbs in the diet and as pointed out little protein ( cheapest way to obtain first class protein would seem like whey shakes)

Depends what OP is aiming for but most people are aiming for fat loss and better fittness and muscle definition.

Have to disagree with the comment that a person knows what workout is right for them because I have wasted so much time on xs cardio with avoidance of free weights

[thesyn]

x2

Edited by thesyn on Wednesday 10th November 18:37

[shakotan]

I Love Lamp said:

Midday - 1 tin tuna
4 slices wholemeal bread
pepper, tabasco, 1 tbsp extra light mayo

Slightly off topic, but using 'light' or 'low fat' mayo is counter-productive, as you are substituting the reasonably 'healthy' fats of olive or soyabean oil with a jar full of crappy additives.

[DownUnder.]

I would say if your looking to gain muscle and not strength too much go for 3 x 8-12, 5 x 5 is predominantly used for strength but as you said in your OP its size not strength you want?

[pbirkett]

DownUnder. said:

I would say if your looking to gain muscle and not strength too much go for 3 x 8-12, 5 x 5 is predominantly used for strength but as you said in your OP its size not strength you want?

Yes size is what I am after most of all.

[samdale]

Not sure i'd be keen on doing squats every other day especially if you're doing low rep (and therefore higher weight) like this. At most i'd say 5x5 twice a week

[worsy]

You do realise by the time you hit 40 you'll be trying to shift all that and regret doing it?

[pbirkett]

worsy said:

You do realise by the time you hit 40 you'll be trying to shift all that and regret doing it?

Yes I hope it doesn't add too many inches to the old wasteline like, lol. Seriously though my calorie intake isn't enormous really, just a good amount of protein.