Thanks for your detailed workout plan, dark. Well done and keep up the good work!

Hello badigol86,
Here are some points that I would like to share with you. Hope this would help:

1) Split major muscles group or body parts into different session, i.e Chest, Back, Shoulders, and Legs. For each body part, perform at least 3 to 4 different exercises

2) In each exercise, perform 3 to 4 sets with reps ranging from 8 to 12, depending on the variation of weights, i.e Biceps Curls: Set#1 - 2.5kgx12reps, Set#2 - 5kgx10reps, Set#3 - 7.5kgx8reps, and Set#4 - 10kgx6reps

3) Take a rest of 1 to 1 1/2 mins in between sets

4) You can mix the training for smaller muscles group into each session, i.e Chest + Biceps, and Back + Triceps, Shoulders + Calves

5) For abs exercise, you may start of each of your training session with crunches and sit-ups

6) Start of your routine with lighter weights. Avoid over-training yourself to avoid injury. Train under the correct form is very crutial

7) If possible, get a partner to train along with you, and if he/she has some basic knowledge on workout, that would be even better! Motivation and support plays an important role as well

8) Slot in some cardio exercises to improve your flexibility and endurance

9) Last but not least, adhere to a balance and healthy diet plan. Take rest and have enough sleep for muscle recovery

You are welcome, badigol86. I would say it is not necessary to take supplement nutritions as of now since that you are still new. Hit the gym more often first and as you get used to the momentum, and you can see some effects on your muscles (growing), perhaps you can opt for supplements. You may increase your carbs and protein intake a little bit during pre/post workout period. I think that is sufficient for newbies. Protein and creatine will come into play if you do workout a lot for better/quicker muscle recovery and for greater strength, respectively. If you take them and do not really go to the gym that much, then it will be useless.

Depends on your goals actually. To lose more fat, you need to do more cardio. To gain more lean muscles and strength, you need to workout. Not to be forgotten your food intake and rest as well. You can share with us your exercise & training plan and we will see if there is any improvement can be made.

Hello wallpaper89,
FYI, carbs is required by your body for your strength, while protein is for muscle recovery. Therefore, both also plays an important role in weight-lifting. Unless you really taking a LOTSSS of carbs at the moment, else you do not have to reduce it. Continue with your diet plan and your workout schedule. As time progresses, you will know what to do next, or any improvement can be made, based on the outcome.

You are welcome and thanks. Happy New Year to all. - Peace -

My bet is on (b).