Im planning on stepping up my training at the gym because of the last month i reckon ive been doin a pretty soft effort because i havent noticed as much results as i was before. I was gonna ask the Pt's at my gym cos they are all very helpful unlike some of the douches ive been hearing bout on here but my gym is fairly small and only costs me $400 a yr which i reckon is a great deal and dont know any others near me that even come close, But yeh you guys seem to know the right things and thought id develop up my own plan using your help.

Food - I know this is one of the most important parts but im still at home and my parents do the cooking and i cant complain cos i just dont have time to cook, main food cooked is chicken and occasionaly lamb, Cant eat beef or pork and have never eaten seafood due to personal choice, I know this makes things harder lol.

Training - Been doin the program they gave me and tailored it to myself after the first 2 weeks and noticed good results but time to change.

Protein - Been using some musashi crap which someone pointed out to me was mainly a meal replacement, so i fcuked that up but i reckon it did help out. Thinking of switching to this CLick Link - Optimum Nutrition 100% Whey Gold Standard This seems like the best all rounder that most others are using.

Im bout 169cm tall, weight about 68.7kg, bodyfat about 17%

I pretty much want to gain more muscle but also need to lose the fat around my stomach and upperchest. Is the best method to bulk up and start cutting or somethin like that, heard it sumwhere :S lol.

Planning on starting on sunday so whatever suggestions you have throw em at me, im goin on holidays for 3 weeks in december so ill be keeping it up right until i leave

thanx in advance, if you need any more info let me know, also i know that there have been individual topics related to some of the things but this seems alot easier for me to gather up information i need and also to get it before sunday.

Honeslty I think the best and easiest way for you to find out any info is to read the relevant topics already in this section, then ask questions?
All the important things have been covered.
Start a training log in the "training log section" List your exercise program, what you eat e.t.c (get into specifics) and people will comment on it and will hopefully help you out.

edit: write your routine up in this thread, it will probably get more views. Once it's sorted then start a log.

Maybe also tell us your age, I'm assuming fairly young, and be a bit more specific with what you eat and at what times?

ahk yeh my current routine though isnt worth writing up i reckon cos its just going from one machine to another and doin like dumbbell chest press for free weights, its pretty useless routine i reckon etc. I was plannin of just starting a whole new routine that had worked for others and see how it goes

Also im 19 and yeh same with food just wanted a general idea of what types of food to eat cos what im eating now is just those rubbish packaged foods that you chuck into the oven or frypan and theyre cooked in 10mins, eat em in a sandwich or with minimal amount of vegies. Occasionaly there will be a cooked from scratch meal such as lasgane,chicken and leek pie etc but its mainly the time issue which results in eating the packaged foods.

Ill check out the other threads as well, i went in to ask if the PT's could help and there was some 16yr old girl sittin behind the desk with no clue what was goin on and ended up bookin some appointment on wednesday at a time which i cant go lol , meh

With routines, I reckon you should do days of abs/back tris/bi's etc...

Not that I'm one to do that because I'm mainly cardio but jst a suggestion.

And log your progress.

Shouldn't mention "those who should not be named" here you'll be banned from this section.
Yeah, it seems there arn't too many decent PT's around and most of us have a pet hate for them.

No, seriously you should start searching around the net before you start anything (especially here)
also check out this website;
http://www.exrx.net/
Heaps of good info here to help you start.
For begenners who haven't done mutch training I would say start on a 4 day split. upper body 2 days, lower body 2 days for a couple of months just to build a foundation and learn all the techniques (especially squat, deadlift, bench, overhead press and row)
Maybe even 3 days a week full body workouts.
Then you can really get into it.

check this site out man www.muscleandstrength.com it has everything u need. Already made workouts for beginners wanting strength or muscle mass, has the right diet and everything.

http://www.ptcfrankston.com/doc/newsletter..._IssueNo37.html

Wasn't a bad read that.

not sure why that is.. hopefully i can rep for decent ones existing.. lol

im a PT and tbh it seems like you (thread starter) could do with a few sessions to get a good understanding of exercises, form, technique and posture..

if ur current one planned has u lifting lots of free weights ie. dumbell bench i think u mentioned? if ur a beginner thats definately not for you.. it needs to be simple initially to get your body use to it all, wont take long. and can be reviewed again 6-8 weeks later.. unless i have misread and your far from a beginner..

have you trained before? and how long have you been training for this time?

yea ive been goin to the gym about 5 times or more a week since i joined in april(probs classed as beginner dunno?), mainly because i just had too much energy after i finished tafe, last year at school i was getting about 2-3hrs of outdoor exercise such as touch footy and basketball and union on wednesdays which would add another 80mins onto that, but i think ive gotten to a stage where i need to set out doin triceps,biceps one day, legs another etc instead of this all round generic thing and also maybe up the weights or somethin just to burn off more energy, ive started goin to the oval with a footy and doing sprints and kick chases which is alright but bit borin by yourself

what ive said could be right or wrong but i just need to start doin more stuff or up the intensity i think