Need some good workout routines?

February 8th, 2010 by Workout Fiend Leave a reply »

I started working out about 2-3 months ago. I dont know a lot about training muscles and proper diet but i try.

I am a healthy eater i think, but dont really think about what is full of all the good stuff ineed to increase strenght. (I do NOT eat fast food or french fries. chik-fil-a isnt fast food to me :) but should be in that catagory.)

I usually do the machines as they have an explanation of what muscles they work out.

Does anyone have any suggestions for what i should do in the weight room. I want to get off of machines and move to free weights.

ANY SUGGESTION WILL HELP.
If this is important. Im 22 and have 10% body fat
Trying to gain weight, not drop it.

no external links please, just some help.

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  1. simeon_bg7 says:
    February 8, 2010 at 10:58 am

    Check this web site for work out http://www.exrx.net/Lists/Directory.html
    Do cardio for 30min 4 times a day and work different muscles every one of those days
    Don’t work out more than 1 hour and 30 min./day

    here is the list of foods, separated into 3 categories:
    - good sources of protein
    - good sources of carbs
    - good sources of fat

    Good Sources Of Protein

    Chicken (without skin)
    Turkey (without skin)
    Lean cuts of beef
    Lean cuts of pork
    Lean cuts of lamb
    Lean cuts of veal
    Egg whites
    Tuna fish
    Salmon
    Shrimp
    Lobster
    Flounder
    Sardines
    Snapper
    Swordfish
    Trout
    Crab
    Clams
    Scallops
    Milk (skim)
    Cottage cheese (non fat)
    Yogurt (non fat)
    Tofu
    Black beans
    Garbanzo beans (aka chick peas)
    Kidney beans
    Lentils
    Lima beans
    Navy beans
    Pinto beans
    Miso
    Soybeans
    Peanuts
    Almonds
    Cashews
    Hazelnuts
    Pecans
    Pistachio nuts
    Natural peanut butter
    Pumpkin seeds
    Sunflower seeds
    Protein powder, protein shakes and protein bars

    Good Sources Of Carbs
    Brown Rice
    100% whole wheat bread
    100% whole wheat bagels
    100% whole wheat pita bread
    Whole wheat/whole grain pasta
    Sweet potatoes
    Yams
    Oatmeal
    Buckwheat
    Bulgur
    Bran cereals
    Garbanzo beans (aka chick peas)
    Kidney beans
    Black beans
    Lentils
    Navy beans
    Pinto beans
    Lima Beans

    (Fruits And Vegetables)
    Apple
    Orange
    Plum
    Banana
    Grapes
    Strawberries
    Peaches
    Pears
    Cantaloupe
    Pineapple
    Broccoli
    Brussels sprouts
    Cabbage
    Asparagus
    Spinach
    Lettuce
    Romaine lettuce
    Avocado
    Cucumber
    Eggplant
    Tomato
    Cauliflower
    Celery
    Turnip
    Bok choy
    Mushrooms
    Peppers
    Green peas

    Good Sources Of Fat
    Salmon
    Mackerel
    Herring
    Anchovies
    Sardines
    Scallops
    Halibut
    Fish oil supplements
    Peanuts
    Almonds
    Walnuts
    Cashews
    Natural peanut butter
    Olive oil (extra-virgin)
    Flax seeds
    Flax seed oil
    Pumpkin seeds
    Sunflower seeds

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