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whatcott1 · Joined: 14 Jul 2008 Posts: 5

So, I've spent 3 weeks doing a basic dumbbell strength training regimen I found online. If I don't come on these strength training forums, I feel like it's going to be a positive thing. However, once reading through the demolition of some other much more intensive regimens, it makes my confidence in mine pretty much shot.

I need something I can believe in. I'm working with limited space, and a set of dumbbells. Currently, I am 19, 6'3", and weigh about 178 lbs. Most of my life I've been the skinny guy, but in the past 6 months to a year I've been adding fat right around my waist line, which is definitely something I want to get rid of. I've been eating much better these past 3 weeks, however I still find it extremely difficult to follow the nutrition guide in that forum.

My main goals are to eliminate the fat I described above, and to build up some muscle I never had before. I'm working with a set of dumbbells and small space, and am willing to workout as many days a week as you see fit.

Can someone just spit out a workout routine I can follow?

Mark

swanso5 · Posted: Mon Jul 28, 2008 10:30 pm Post subject:

which diet are you following (post)?

how heavy are your db's? are they challenging enough for you?

whatcott1 · Joined: 14 Jul 2008 Posts: 5

Daily eating generally comes in the 3 meal form, which I know you disagree with, but I'm working towards your 7 meal plan. It just wasn't possible at my job I was working. Breakfast usually consists of a breakfast sandwich and a fruit of some sort. Lunch and dinner are generally either a grilled chicken wrap or grilled chicken salads. Most often it is fast food products, which is a direct cause of my work schedule as well. Directly post workout, I've picked up a whey protein powder I'm taking.

As for the dumbbells, they seem to have done the job so far. I've got a basic set of 10, 15, 20, and 25 pounds that seems to fit most of the workouts of I've been doing thus far. But then again, I'm not real confident in what I've been doing.

Here's the regimen, as I assume you'll ask:

Monday

dumbbell bench press 3x8
incline dumbbell press 3x8
dumbbell squats 4x10
alternate dumbbell curls 3x12
dumbbell pullover 3x12

Tuesday

Basic low intensity cardio

Wednesday

arnold press 3x10
alternate front dumbbell raises 3x12
dumbbell rows 3x10
dumbbell stiff legged dead lifts 3x12

Thursday

Basic low intensity cardio

Friday

dumbbell dead lifts 4x12 (not real sure what the difference is between this and squats)
incline dumbbell press 3x10
dumbbell lunges 3x12
alternate dumbbell curls 3x12
one arm dumbbell extensions 3x12

If I'm going to do the 7 meal plan, which if I recall right includes 3 meals or carb/protein followed by 4 meals of vegetables/protein, what are some examples that you eat to fill those needs? I have a hard time visualizing many possibilities for that.

Edit: I've been doing lots of reading on the Waterbury method, and it sounds intense. On some other forums it's been harped on pretty badly, is it worth taking a look at adopting it?

Also, in 3-4 weeks I'll be back in school and have full access to a full size gym 24/7, so possibilities will be opening up soon.

swanso5 · Posted: Tue Jul 29, 2008 4:33 am Post subject:

- keep working up to those meals then...i'd say add an extra meal every week until at 7...make them small then once all 7 meals are in there, increase the size of them the same way
- waterbury method will work best with bb's so wait until school starts..until then use something like this:

1 - deadlifts...bench...db row...handstand shoulder press all 4 x 6...prone ab brace 3 x 2mins

2 - reverse lunge...incline bench...chest supported row...squat and shoulder press all 5 x 8...side ab brace 3 x 45secs

3 - static lunges...3 point row...push up row combo all...reverse cruches all 3 x 15

sprints on 2 other days 5 x 50m, 30secs rest 1 day and 3 x 100m, 3mins rest another

- is there protein, fruit and veggie options in the article? i'm sure they're is...just pop whatever it says in their place and off you go

vamp · Joined: 01 Jan 1970 Posts: 693

protein = fish, beef, pork, chicken, beans, soy lol. Saying that ideas are, salmon steak, 3 peices of perch, steaks, chops, chicken legs, breasts, bean soups or salsas etc....

veggies = green are awesome, cabbages, peppers, cucumbers, carrots, turnip, brocoli (awesome in salades), cawliflower etc.

mix it up, salades, soups, steamed, roasted or sauteed veggies mmmm

sometimes it helps to make the meals a day ahead just before bed so all you do is heat them up or pull them outa the fridge and go to. Easier to manage the diet and plan you're daily intake.

Cheers