New here! Please help me out!

[aeboi1990]

Hi there,

Before I continue, I want to say that I know I'm not in shape and need to lose the fat and all that, and that's why I'm coming here...for advice on what kinda diet and workout I should follow. I only have some dumbells that have adjustable plates from 5lbs-45lbs. If you're just going to tell me what I'm doing wrong, I'd appreciate if you kept your comments to yourself. Otherwise I welcome your advice below are my photos so you can see where I need work and stuff

thanks.

http://img.photobucket.com/albums/v54/adamaddicted/back.jpg http://img.photobucket.com/albums/v54/adamaddicted/chest.jpg http://img.photobucket.com/albums/v54/adamaddicted/bicep.jpg

[President Wilson]

Welcome to abc!

[ QUOTE ]
that's why I'm coming here...for advice on what kinda diet and workout I should follow

[/ QUOTE ]

You have come to the right place. A great program to start is the 12 week to fat burning program. Here are the articles

12 weeks to fat burning diet (http://www.abcbodybuilding.com/fatlossdiet.php)

12 weeks to fat burning workout (http://www.abcbodybuilding.com/fat_loss_workout.php)

Those articles will not only assist you in your goals, they provide a solid basic overview of nutrition and training.

Because you only have dummbells you can adjust the workout to fit your set up with similar exercises provided in the exercise section of the site. However, you might also optimize training by joining a gym or obtaining a bit more equipment. But for starting, the dumbells will have a great effect.

[God's_Warrior]

<font color="green">Edit: LOL President Wilson you beat me to it as I was typing. </font>

Welcome!! You made the right choice coming for help here.
If you want to get rid of the fat try these.

12 Weeks to Burning Fat the Diet (http://abcbodybuilding.com/fatlossdiet.php) The following is the workout to this.
Fat Loss 12 Week Workout Program (http://www.abcbodybuilding.com/magazine/fat_loss_workout.htm)

13 Weeks To Hardcore Fat Burning - The Diet (http://abcbodybuilding.com/13weekstohardcorefatburningdiet.php)
This diet should be fine instead of the 12 week one. Hope that helps

[President Wilson]

[ QUOTE ]
<font color="green">Edit: LOL President Wilson you beat me to it as I was typing. </font>

[/ QUOTE ]

/forum/images/graemlins/grin.gif Of course I didn't post the other diet, so it makes for a great combo /forum/images/graemlins/wink.gif

Click Here for a nutrition guide (http://www.abcbodybuilding.com/howtoanalysizeyourself2.php)

[ryancostill]

Welcome to the site! The links President wilson has posted are first rate workouts and diets to get started with! they gave me some great results! Read them thoroughly and post your constructed diet in the nutrition forum for a detailed critique!

[aeboi1990]

Wow! Thanks for much for those articles and all your help/advice.

I've revised the workout plan to work with the equipment I have, Please tell me what you think. I'm also planning on getting a Gazelle sometime this week. You know, those Tony Little Things lol.

MONDAY-
Chest: Dumbbell Flat Bench Press,3 sets to failure ( 10,8,6 )
Dumbbell Incline Bench Press 3 sets to failure (10, 8, 6)
Dumbbell Flys 1 set of 10 reps to failure
Incline Dumbbell Flys 1 sets 10 reps to failure
Dumbbell Flys 12 reps. Shoulders: Seated Dumbbell Presses: 3 sets to failure 10-8-6
Standing Dumbbell Lateral Raises: 3 sets to failure 10-8-6

Triceps:
Dumbbell Kickbacks 3 sets to failure
Cardio:
30 minutes Gazelle

TUESDAY -
Abs:
30 lying leg raises
Crunches 50
Twisting Crunches 25
Crunches again 50
Cardio:
30 minutes Gazelle/Bike switch every week

WEDNESDAY-
30 mins Bike/Gazelle

FRIDAY- Back:
One Arm Dumbbell Rows 3 sets 10-8-6 reps
Bent Over Dumbbell Laterals 3 sets 10-10-10 standing/sitting (switch every week)

Biceps:
3 sets Seated Dumbbell Curls
3 sets Concentration Curls to failure 10-8-6 or Alternate Dumbbell Curls (switch each week)

WEEKENDS OFF!

[G o r t]

Don't go off the deep end! J/K

Ballance the chest and back better - need some chinups in there and drop one chest move.

The triceps need a overhead or lying down press movement more than kickbacks.

Don't forget those legs! Squats make the body grow, just hold your dumbells for now.

Other than that - go get em!

[littleamazon]

Oh Oh! What! No legs! Man, you haven't really trained until you squat and deadlift. There are a lot of suggestions for splits on this site. Here is a list of some I can recall. I am currently using something similar to #2:

#1

day 1 back/chest
day 2 legs
day 3 rest
day 4 bis/tris
day 5 rest
day 6 shoulders/traps/forearms
day 7 rest

# 2

monday - chest,shoulders,triceps
tuesday-rest
wednesday-back,biceps,forearms
thursday-legs
friday-rest
saturday- restart from begin.

# 3

monday - chest,shoulders,traps
tuesday - rest
wednesday -back,forearms,abs
thursday-legs
friday - rest
saturady - biceps, triceps
sunday – rest

[ryancostill]

LA is correct, it is essential that you train your legs! While you might say that its your upper body you want to improve most, training your legs will actually help acheive this goal as well! Training your legs, with heavy compund movement like squats, will cause the body to release generous amounts of growth hormone when you are recovering. this hormone secretion doesnt just benefit growth in your legs, but also growth in your whole body. Squats are a must in any bodybuilders exercise arsenal!

[TFairbank]

I see you have thursday not listed. Slip a leg workout in on wed and move the cardio/abs to that day. Working pretty good for me.

[aeboi1990]

Ohh, well thursday and tuesday are the same thing. my bad


see, all i have is some dumbells, a gazelle, and a bike...what kind of leg excersizes can i do with that equipment?

[littleamazon]

[ QUOTE ]
Ohh, well thursday and tuesday are the same thing. my bad


see, all i have is some dumbells, a gazelle, and a bike...what kind of leg excersizes can i do with that equipment?

[/ QUOTE ]

Check the exercise section of this site. There are animated slides that show the posture and execution of the exercise as well as programs developed around specific goals.

Go there first.

Amazon