Started training for a month

xxchrisxx · Post by **xxchrisxx** » Mon Jul 06, 2009 11:19 am

Hi guys, just joined the forum & hopefully i'ma learn some things from you guys.

So i just started working out 4 times a week for a month now & goal is to lower body fat percentage, gain muscles & most of all get a 6 pack. abs workout aren't the best i assume since what i do is crunches,leg raises & sit ups. I was told that it's the least effective way to get the results i wanted, so i wanted to make sure. If so, please do tell me how should i change abs workout. Additional links to useful threads would be nice too.

I've also changed diet since i started working out.
Here's an example of what i eat: (Please do feel free to comment whether i should cut down / increase the calories)

Breakfast: 2 boiled egg whites
(Cereal or Oatmeal) w/ milk
Whey Protein Shake w/ fruit juice

Lunch: 3 boiled egg whites
2 Wheat Toast
1-2 types of fruit
Shake w/ milk (Only on workout days)

Dinner: Steamed Chicken Breast
3-4 types boiled veggies
Brown Rice or Potatoes

Supper: Shake

So that's about it, i'm going to be honest, i'm not veryknowledgable when it comes to this so please do help me out.
I'd be happy to provide more info about workout.

clem · Post by **clem** » Mon Jul 06, 2009 2:49 pm

what are you doing other than abs? work on your big lifts such as squats, deadlifts and overhead presses and this will improve your abs.

xxchrisxx · Post by **xxchrisxx** » Tue Jul 07, 2009 12:02 am

i do work on those as well but not everytime when i train. Should i do them all the time then?

Boss Man · Post by **Boss Man** » Tue Jul 07, 2009 11:47 am

Add more food. Add something in between Breakfast and Lunch, and Lunch and Dinner, so you're having 6 meals a day, not 4.

You could be having too little calories to fuel your exercise and achieve your goals.

It's basically simple stuff like small Sandwhiches, Low Fat Cheese, Peanuts, Nuts, etc etc, so you get a good mix of Protein, Carbs and perhaps some Fats.

Buy western grown Peanuts, if you're concerned about any Mould or Aflatoxin issues with asian grown.

xxchrisxx · Post by **xxchrisxx** » Tue Jul 07, 2009 12:10 pm

Hi Bossman,how much calories you think i'm taking right now? (cause i got no clue)
Do i really need more food since i'm not really an active guy except while working out. I'm 5'10" & weigh 150 pounds. After a month, weight hasn't decrease or increase.

clem · Post by **clem** » Tue Jul 07, 2009 4:32 pm

if your doing full body workouts then those exercises should be done frequently

Boss Man · Post by **Boss Man** » Tue Jul 07, 2009 6:32 pm

Rough guess, I'd say around 1,500 - 1,600. I'd say in your case, you definiely need to increase.

I'd suggest you get 6 meals a day, not 4, as suggested earlier, and see if that works out better. It should.

xxchrisxx · Post by **xxchrisxx** » Mon Jul 13, 2009 1:30 am

yeah, i've change diet by taking 6 meals a day & drinking loads of water like you said.
So about the squats, do i do it evertime i hit the gym? How many sets & reps should i do then? Are there any similar workouts like squatting, what about deadlifts? I'm pretty new at this so does it mean i should do more core training like others have told me to? One last thing, should i keep doing abs exercises then?

clem · Post by **clem** » Tue Jul 14, 2009 6:12 pm

I like the stronglifts 5x5 program. good for strength and putting on muscle http://stronglifts.com/stronglifts-5x5- ... g-program/ ....as for "core" training i feel that doing heavy lifts will work your abs enough but being able to see them will depend on your diet.