Compound Exercises + Cardio

[spah3089]

Hi there, Im looking to start a training program and I need some advice before beginning.

I want to lose fat and gain muscle. Im also incorporating a diet of mainly protein + vegetables
and carbs only on weight training days. My weight is 96 kg and my height is 181cm. 

I've done a little research and Im thinking of doing full body workouts using only compound
exercises 3 times a week and cardio 3 times a week. I only have a bench press at home with 
2 dumbbells and plates of up to 100kg and a pull up bar. Im looking to do this for 3 months
and then maybe move onto changing my program up a bit. Heres what Im thinking:

Mondays, Wednesdays, Fridays - Squats, Deadlifts, Bench Press, Pull Ups and Overhead Press.
Tuesdays, Thursdays, Saturdays - 20min Run + 10min of skipping rope.

I will also be supplementing with the following:

- Creatine
- Protein
- Glutamine
- BCAA
- ZMA
- CLA
- Fish Oil
- Maybe a multi vitamin

I understand that I probably don't need to waste money on most of these but it's just for
piece of mind, knowing I will be doing everything I can to achieve my goals. I also trust Ill be 
getting most of my vitamins/minerals from vegetables and some fruit in my diet.

Any constructive advice will be appreciated. Thank you.

[Pseudonym]

That all looks generally pretty good. Two points though:

I suggest you be more detailed in planning your diet. That's going to be the key to you making (and continuing to make) the progress you want. At the moment it looks like, though you've cleaned your diet up, it's a big unknown as to how many calories you'll be getting. Check this article out, and use the calculator I've uploaded:
http://www.gymnation.co.nz/forum/diet-nutrition/best-diet-articles-i-have-ever-read

I know you've said those supplements are for peace of mind, but honestly, most of them will make minimal difference at best. Here's what I suggest you take, in order of importance:

- Protein
- Fish Oil
- Men's multi vitamin (this will effectively have ZMA in it anyway)
- Creatine, but only if you really want to spend that money

[Skeletor]

That does seem like a lot of compounds to do one after the other 3 days a week.  It might be sustainable at first while lifting lighter weights but thats gonna destroy you once you get the poundages up. Id break it down to the following myself

Monday = Bench and Squats

Wednesday = Deads , Pullups and Overhead press

Friday = Squats and bench

Just one possibility.

[Cameron_R]

Hi there, Im looking to start a training program and I need some advice before beginning.

Any constructive advice will be appreciated. Thank you.

How long have you been working out, ie how experienced are you, is this your first real attempt?

 

I ask because if it is your first real true go at loosing fat, then in my opinion you would get more benefit from 'just doing it' rather than planning it out soo much (that is unless you are of the slightly obsesive compulsive type). ie, don't constrain things quite so much. Start working out, eating well, track your food intake with an app like MyFitnessPal, and see what happens, then learn and adjust as you go. It just seems like a very full on plan if it is your first attempt.

 

If you already know what you're doing and have been working out for some time, then ignore all this :-)

[tyreguy]

Hi have you read up on 5x5?...its what im doing at the moment, mind you if your pretty experienced..

[Musicas]

Nice one spah, I'm on a similar journey to yourself. One thing though like others have asked, what's your experience in lifting weights? Depending on how heavy you plan on going with your compound lifts, doing bench, DL AND OHP may be too much volume if you're planning on doing 70-80% RM range.

Also from a home gym, squats will be very difficult and 100kg will not be enough for deadlifts (need to keep these in mind). If you are a uni student, uni gyms are quite good and are very cheap.

[Realtalk]

Hi have you read up on 5x5?...its what im doing at the moment, mind you if your pretty experienced..

5x5 for anyone bro dnt have to be beginner. All my strength in my journal been built from a basic 5x5 program 

[tyreguy]

Thanks for that RT..always inspiring journal to check into btw....churr.