Please Help...

[NZ Kiwi]

Hi all,

I am new to weight training and regular exersize and would love some advice or direction to help me achieve my intended goal.

I want to loose fat and build muscle ASAP. I dont want to be huge but want a nice big strong myscular physic.

I am a 37 year old Male and I am mindfull of not going overboard as I dont want to risk injury as I am not as young as I used to be

I want to keep all of my training sessions to around 30 minutes each.

My diet is good (now it is!!) and I get plenty of rest.

I like basic compound excersises so I am not spending too long working out and risk loosing interest.

I have created the following workout programe and was wondering if someone could please let me know if I am on the right track.

Weight Training - Monday / Wednesday / Friday.

Dumbell Press 3 sets of 15 -20 reps.

Seated overhead press 3 sets of 15 - 20 reps.

Barbell bent over rows 3 sets of 15 - 20 reps.

Barbell curls 3 sets of 15 - 20 reps.

Lunges with dumbells 3 sets of 15 - 20 reps.

Cardio - Tuesday / Thursday / Saturday or Sunday.

Crunches 4 sets of 20 reps.

5 km run - done in an average time of 25 minutes.

All of the above is done upon waking at 5.30am.

I use Balance 100% Whey Protein with water immediatly after my weight training and thats it. Is this ok?

Very basic I know but hopefully effective???

Any help / pointers or advice would be much appreciated.

Thanks

[Northland Powah]

Hey NZ Kiwi

Congrats on starting your new lifestyle choice! in terms of advice, there is pleanty for you to learn on this site if you keep an open mind. Here is some things to consider initially...

1) Your goal is not specifc how will you know when you have achieved your goal? Getting some initial measurements would be beneficial, whether you want to measure in terms of %body fat, girth, or just your strength levels or any combo you want. Make a goal from those initial measurements. for example getting below 10% body fat.

2) you say you like compounds? You are missing the big 3. Squat, bench and dead lift.

3) Notice how I said lifestyle at the top? thats because it takes time and dedication to transform your boday for the better. Wanting it all right now is only going to end in burnout. Take your time and enjoy the process. Its fun watching your hard work pay off.

Anyway like I said, There is plenty to learn around here, stroll through the workout journals and other forums and learn from people who have been been in the same situation as you.

Best of luck

NP

[NZ Kiwi]

Hi NP,

Thanks for the great advise. Yes I do need to set some goals to work towards so I can monitor progress.

I thought that Dumbell press would be as effective as Bench press? I thought that as they are a combination of Flys and Press I would "kill two birds with one stone". Do you think I should replace them with straight Benchpress?

I also thought that lunges would do the same this as squats, do you think I would be best to replace them with squats?

Thanks