Age: 22
Height: 171cm
Weight: 58kg +/-

Goals: Fitness, tone, health and stamina

Wednesday
Pull Down
25kg X 15 Reps
25kg X 15 Reps
25kg X 15 Reps

Arm Curl
5kg X 15 Reps
5kg X 15 Reps
5kg X 15 Reps

Sit-ups
15 Reps

Sit-ups with twist
8 Reps

Cross Trainer
Level 7 for 20 minutes

Diet
0900 Bowl of bran flakes with milk
1300 6" Italian BMT, Subway
1730 2 slices of soya and linseed bread
1930 Rice, curry chicken with potatoes and celery with tomatoes

* Please comment and give opinions

This post has been edited by DarXnight: Nov 11 2008, 06:12 AM

Spread ur meals across if you can.
You want mass or strength? Plan your workout

Thursday
Diet
1000 3 slices of soya and linseed bread with ham and butter
1300 Nandos
1630 Strawberry yogurt with banana
1930 Egg fried rice with cabbage and sausage

What do you mean by spreading my meals?
I prefer strength over mass.
The workout above is just a part from the plan given by the trainer at the gym.

Complete plan
Warm up
Bike

Cardio
Cross Trainer or Bike or Swimming


a
Pull Down
25kg X 15 Reps
25kg X 15 Reps
25kg X 15 Reps

Arm Curl
5kg X 15 Reps
5kg X 15 Reps
5kg X 15 Reps


b
Chest Press
20kg X 15 Reps
20kg X 15 Reps
20kg X 15 Reps

Arm Extension
17.5kg X 15 Reps
17.5kg X 15 Reps
17.5kg X 15 Reps


c
Shoulder Press
15kg X 15 Reps
15kg X 15 Reps
15kg X 15 Reps

Sit-ups
15 Reps
15 Reps

Sit-ups with twist
8 Reps
8 Reps

Plank
45 seconds normal
45 seconds knees


Stretch
--------------------------------------------------

It's basically [Warm up] + [2 X Cardio] + [a or b or c]

This post has been edited by DarXnight: Nov 8 2008, 01:29 AM

means eat more smaller meals than 3 huge portion of meals a day.
your training seems rather light to me even for a first timer.

Friday
Diet
1000 Bowl of bran flakes with milk
1130 Soya and linseed bread
1300 Tomato and egg soup with noodles
1700 3 slices of soya and linseed bread with ham
1930 Rice, pork steak and broccoli with garlic
2130 Apricot Yogurt

Any suggestions on my training?

---

Added on November 9, 2008, 5:54 amSaturday
Cross Trainer
Level 7 for 20 minutes

Arm Extension
17.5kg X 15 Reps
17.5kg X 15 Reps
17.5kg X 15 Reps

Chest Press
20kg X 15 Reps
20kg X 15 Reps
20kg X 15 Reps

Sit-ups
15 Reps

Sit-ups with twist
8 Reps

Diet
0930 Bowl of bran flakes with milk
1130 Strawberry yogurt
1500 3 slices of seeded bread with ham
1700 Chocolate muffin and blueberry muffin
2000 Rice, soup with fish ball and curry chicken
2100 Apricot yogurt

---

Added on November 10, 2008, 6:13 amSunday
Diet
1030 3 slices of seeded bread with ham and butter
1200 Blueberry muffin
1400 Roast vegetable & wensleydale bake
1800 Cherry tomatoes
2000 Rice with chili and salted pork

This post has been edited by DarXnight: Nov 11 2008, 06:25 AM

Monday
Shoulder Press
15kg X 15 Reps
15kg X 15 Reps
15kg X 15 Reps

Sit-ups
15 Reps
15 Reps

Sit-ups with twist
8 Reps
8 Reps

Plank
45 seconds normal
45 seconds knees

Cross Trainer
Level 6 for 20 minutes

Diet
1000 3 slices of seeded bread with ham and butter
1130 Blueberry muffin
1400 Tomato and egg soup with noodles
1730 Banana
1900 Chocolate muffin and blueberry muffin
2200 Apple and cherry tomato juice
0000 Late dinner/supper

as mentioned your workout is rather light to me.

Sat:
Arm Extension
17.5kg X 15 Reps
17.5kg X 15 Reps
17.5kg X 15 Reps

Chest Press
20kg X 15 Reps
20kg X 15 Reps
20kg X 15 Reps

Mon
Monday
Shoulder Press
15kg X 15 Reps
15kg X 15 Reps
15kg X 15 Reps

So sat is ur chest+arms day, from there, i can see that u are doing split workout. 3 sets per muscle group per workout and once a week? that's a bit too little....

Any suggestions to make it better?

Tuesday
Diet
1000 Bowl of bran flakes with milk
1200 Banana
1400 Tomato and egg soup with noodles
1700 Egg and mayo sandwich
2000 Salmon with green peas and broccoli
Late Apple and cherry tomato juice

Wednesday
Pull Down
25kg X 15 Reps
25kg X 15 Reps
25kg X 15 Reps

Arm Curl
5kg X 15 Reps
5kg X 15 Reps
5kg X 15 Reps

Sit-ups
15 Reps

Sit-ups with twist
8 Reps

Cross Trainer
Level 7 for 20 minutes

Diet
1000 Bowl of bran flakes with milk
1200 Apple and cherry tomato juice
1400 3 slices of seeded bread with ham and butter
1900 Rice with beef and egg
2100 Cherry tomatoes

Thursday
Diet
1000 Bowl of bran flakes with milk
1300 Tomato and egg soup with noodles
1700 2 slices of seeded bread with cherry tomatoes
2000 2 slices of seeded bread with fish fillet
2200 Apple

This post has been edited by DarXnight: Nov 14 2008, 08:49 AM

It doesn't look convincing that you're eating enough.

are you worn out after your workout?

Not really... I suppose.

This post has been edited by DarXnight: Nov 14 2008, 08:51 AM

..as expected, your workout is too light ...you either have to increase the weights or increase the sets, else you are just wasting your time hitting to the gym. nonetheless, if you just want to sweat then you might be doing the right thing.

Hmm... will try to increase the sets.

Friday
Diet
1000 Bowl of bran flakes with milk
1200 3 slices of seeded bread with ham and butter
1700 Crisps
1900 Rice with celery and steamed pork mince
2200 Apple and cherry tomato juice

This post has been edited by DarXnight: Nov 18 2008, 06:36 AM

Saturday
Cross Trainer
Level 7 for 20 minutes

Chest Press
20kg X 15 Reps
20kg X 15 Reps
20kg X 15 Reps

Arm Extension
17.5kg X 15 Reps
17.5kg X 15 Reps
17.5kg X 15 Reps

Sit-ups
15 Reps

Sit-ups with twist
8 Reps

Diet
1000 Bowl of bran flakes with milk
1300 3 slices of seeded bread with ham and butter
1600 Raspberry yogurt
2000 Rice with beef
2200 Apple and cherry tomato juice

Sunday
Diet
0900 Bowl of bran flakes with milk
1200 McDonalds
1600 Hot Chocolate with muffin
2000 Rice, tom yam soup, steamed fish, pork and vegetables
2200 Cherry tomatoes

Monday
Diet
1000 Bowl of bran flakes with milk
1400 Tomato and egg soup with noodles
1600 Raspberry yogurt
2000 Rice with pork, broccoli and tomato
2130 Green apple
0000 Supper

Tuesday
Diet
1000 Bowl of bran flakes with milk
1400 Tomato and egg soup with noodles
1900 German sausage
2000 Rice with pork

This post has been edited by DarXnight: Nov 26 2008, 07:35 AM

Wednesday
Shoulder Press
15kg X 15 Reps
15kg X 15 Reps
15kg X 15 Reps

Sit-ups
15 Reps
15 Reps

Sit-ups with twist
8 Reps
8 Reps

Plank
45 seconds normal
45 seconds knees

Cross Trainer
Level 6 for 20 minutes

Monday
Pull Down
25kg X 15 Reps
25kg X 15 Reps
25kg X 15 Reps
25kg X 15 Reps
25kg X 15 Reps

Arm Curl
5kg X 15 Reps
5kg X 15 Reps
5kg X 15 Reps
5kg X 15 Reps
5kg X 15 Reps

Sit-ups
15 Reps

Sit-ups with twist
8 Reps

Cross Trainer
Level 7 for 20 minutes

is that machine chest press or dumbbells chest press?
20KG is quite heavy


Chow

It's machine chest press.

Sunday
Cross Trainer
Level 7 for 20 minutes

Chest Press
20kg X 15 Reps
20kg X 15 Reps
20kg X 15 Reps
20kg X 15 Reps
20kg X 15 Reps

Arm Extension
17.5kg X 15 Reps
17.5kg X 15 Reps
17.5kg X 15 Reps
17.5kg X 15 Reps
17.5kg X 15 Reps