I need workout advice guys

[calitwink916]

Hey guys so I'm gonna try to give as much detail as possible so you give me the best advice. First I'm 18, 135 pounds, 5'11, 6% body fat. I recently got a gym membership because we only have a treadmill at my house and I was wanting to also lift and do yoga classes. So my problem here is that I'm completely motivated and ready to go into the gym regularly but I have no idea what exactly I should be doing when I get in there and how much exercises I should be doing, all of that reps lingo confuses me lol.

I'm also vegetarian but before I workout I do eat two boiled eggs and after my workouts I have a protein shake I drink so I think I'm consuming a good amount of protein but if not let me know! I wouldn't say I'm a health nut but I've been blessed with that fast metabolism so I pretty much each anything and don't see my weight rise.

Now in the gym I'm really looking to get more definition and muscle growth. I can somewhat see the top of my abdominal muscles and this is without much working out. I really want those killer abs but the place where most of my fat is stored is my stomach and I have a few little rolls of fat covering the lower area. Now I'm not trying to act like I'm fat lol so don't get mad at me but I need to really burn off that fat. I'm also wanting to get great pecs and arms.

I have a friend who does personal training who trained me once before she left so this is where I got my current workout routine from, I tried to remember what we did that day and have been repeating it. She unfortunately moved to another gym so I can't workout with her any longer and she gave me a discount, so I can't afford a new trainer at the gym and they also make you sign all these binding contracts.

So for my gym 'routine' so far. I go into the gym and start with some cardio, usually running at 5-6 mph and I run at least 2 miles which is around 20-23 minutes of running. I've heard for abs you need to do cardio. I then go to the ab stretching area and lay on the mat and do the plank exercise and hold it for about 30 seconds, and then do about 20 leg raises, I can usually already feel a huge burn haha. Then I switch to crunches for 20 and then sort of repeat the 3 exercises a few times but I don't think I'm doing enough of them. Next I usually go and do some dumbell bench presses I can only do about 15-20 pounds right now but I do about 20 or so lifts then switch to push ups and dips and a tricep kickback. I have no idea how many of each exercise I should be doing and all that. It throws me off in the gym when I'm exercising to be thinking what I should be doing and all the other guys know how to lift and stuff but I'm super motivated. I also have been trying to do cable crossovers but have no idea how to do them properly and how many I should be doing.

Okay I think that was a lot of rambling and information haha but I hope that gives you a good idea so you can help me looking hot by summer I'm including some pictures so you can get a visual of what my body is looking like right now, tell me if you think It's possible to be looking noticeably better by this summer. Thanks guys.

Let me also note that in these pictures I'm sucking in haha trying to show my abs, this isn't what I look like just standing around

 

[kallipolis]

It is important that you do not obsess. Your well being, and overall health should also be factored in to your programme to become healthier, fitter and more attractive.

In my experience as a weight trainer, over very many years, the secret of my success is to treat weight training as an easy hobby, rather than an obsessional, compulsive rush to sculpt a body that competes with images that appear on another forum on this site.

There is a treasure trove of information for weight training enthusiasts on You Tube that will provide you with video of every work out imaginable. Browse and educate your self.

Remember not to become another gym control freak working out in a gym seven days a week. Such enthusiasts predictably burn out after 12 months of fretting over their absolute need to build Mr. Universe.

Good luck, and here's a sample of what you can find on You Tube:

[ame]http://www.youtube.com/watch?v=1pG9C-a6BC4[/ame]

 

[calitwink916]

Yeah I've used some YouTube videos for help but everyone has different advice it confuses me lol. Also do you think I'm eating enough protein and stuff? Thank for replying man.

 

[kallipolis]

Yeah I've used some YouTube videos for help but everyone has different advice it confuses me lol. Also do you think I'm eating enough protein and stuff? Thank for replying man.

Just do it. Make up your own routine to address your needs. You are the person best able to know what you need to work on to realise your aspirations to sculpt a more attractive physique.

I note that you declare your self a vegetarian. You may need to compromise a little to address your absolute need to feed your body with sufficient proteins from a variety of sources. This is not only important for building muscle but also for ensuring that you receive adequate nutrition for your well being and good health.

Eggs, and cheese are ideal sources for high quality protein. You do not need to eat meat. Protein shakes are also highly recommended for those whose diet needs reinforcement. Unless you intend to compete on the body building competition circuit there is no need for you to consume more than two/three protein shakes each day combined with a highly nutritional diet. A daily intake of two, or three eggs and a sizeable slice of cheese is recommended. Ensure that you consume sufficient fibre every day such as vegetables, fresh fruit and for breakfast, porridge is highly recommended.

Whole wheat pasta should be consumed at least three times weekly for energy building purposes.

Your photographs inform me that you are an ideal candidate to build a lean, mean and attractive body. Your body is your foundation and platform for you to design and create a body worth your investment in time and sweat. Let it be a life time's dedication rather than a flash in the pan obsession that burns out after six months. Work out every other day to allow time for your muscles to recover from your weight training schedule. Occasionally even allowing for a couple of days rest before resuming your programme.

Remember to rely on your own inner inspired ideas for your work out programme. The more advice you seek from others the more difficult it can be to make decisions. Learn to trust your self. Your confidence will grow when you begin to notice the results of your hard work.

Dedication and self discipline will reward you with a body that will encourage you to grow greater self esteem and even encourage you to avoid unhealthy habits that may compromise your commitment to living a healthy and rewarding life.

Keep up the good work, and in three months post a few more photos for us to appreciate your appealing good looks.

 

[KaraBulut]

I'm also vegetarian but before I workout I do eat two boiled eggs and after my workouts I have a protein shake I drink so I think I'm consuming a good amount of protein but if not let me know! I wouldn't say I'm a health nut but I've been blessed with that fast metabolism so I pretty much each anything and don't see my weight rise.

You're one of those guys who is going to have to ignore the scales and instead get out the tape measure and track your growth with measurements and pictures.

Adding muscle is a slow process. If you're a vegetarian, you're going to have to pay attention to eating an adequate amount of protein. In general, most people in the western world get more protein than they actually need. It's when you start doing intense weightlifting that you need to eat more protein in order to facilitate adding muscle.

I really want those killer abs but the place where most of my fat is stored is my stomach and I have a few little rolls of fat covering the lower area.

There's a trend at the moment to be very thin. It's setting an unrealistic view of what men look like. A certain amount of fat on the body is normal and healthy. You're not going to be able to add muscle if you're worried about fat. To add muscle, you have to consume more calories- lots more calories. And you can't eat adequate calories for muscle growth and not have a certain amount of fat.

I have a friend who does personal training who trained me once before she left so this is where I got my current workout routine from, I tried to remember what we did that day and have been repeating it.

You should vary your routine more. Start with a basic routine that works different muscle groups on different days. Allow 1-2 days per week for general rest (and to enjoy life). Periodically, change the routine to do new exercises. The human body adds mass when challenged, so don't do the same exercise the same way week after week. For example, you might do dumbbell flys for pecs for a month or so, then switch to cable flys then switch to using the pec machine then switch back to dumbbell flys adding incline/decline this time. Each of these exercise work pecs but in slightly different ways so that your body is challenged.

When you go to work or to school, you pretty much know what you're going to do when you go there. The gym should be the same way. You should know what you're working out and you should have a pretty good idea of what your routine for that day will be. It takes about 15 mins to plan a weekly routine. It makes your gym workout faster and more efficient. And it will remove that uncertainty about not knowing what you're doing while you're there.

If you're not seeing results, hire a trainer for a few sessions to help put together a better workout plan.
There's some very good videos at the link below- just follow the link for exercise videos.
http://www.physicalfitnet.com/

 

[calitwink916]

Thanks for the advice so far guys, I know when your trying to add muscle your supposed to eat a lot of calories but at the same time to get abs aren't you supposed to burn fat in your stomach? Lol it's confusing me but a lot of guys have big arms and pecs and have a good pair of abs.

 

[Hello-Good-Bi]

I would be deliriously happy to have a body like yours so be of proud what you have already! I have been working with weights for the last few months so I am straddling the line of not wanting to eat a lot because I'm still losing weight but at the same time trying to build muscle. Tricky!

In my internet travels I stumbled across Scooby. I changed up my whole routine according to his advice and he seems like a really genuine guy. He never wears a shirt either! He is 50 years old and looking at his chest its amazing to find out that he hasn't did a bench press in over 2 decades! I'm nowhere near the idea of getting a 6 pack but he does have an extensive section concerning abs.