LeverageL1

Awesome responses cheers guys Awesome full body it is thanks for clarifying. I've decided to go with your suggestion of 3 sets of 10 instead of 5 sets of 10. I will add the planks (I like planks). I'll check out the other exercises and see what I like as long as I know they are working the same muscle group it will be all good. That is what I was worried about. Thanks so much for helping me work on all this so much help! I was also concerned that things were missing hence this topic and I'm very glad that I wrote it. For the next month I think i'll stick with full body and then revise and change as necessary. As for the push ups while swimming I have decided to remove them completely what your saying makes sense! I will also be sure to allow adequate time between sessions. I would like to now post my work out plan which will start I guess tomorrow don't know why I want to start everything on a Monday. If you guys wouldn't mind having a quick look at it and seeing what you think that would be amazing. Workout Plan Day 1 | Strength Bench Press: 40kg - 3 sets of 10 reps. Squats: 3 sets of 10 (pick your weight). Walking Lunges: 3 sets of 10. Plank: 3 sets of 30 seconds. Side Planks: 3 sets of 30 Seconds (Each side). Chin ups: Will have to test not sure how many I can do. Pull ups: Will have to test not sure how many I can do. Day 2 | Cardio Swimming Laps: 4 x 25m laps. Day 3 | Rest Standard rest day. Thoughts - I feel like i'm almost there Getting excited now. Just to clarify the exercises in day one hit the major muscle groups right I am not missing anything important? - Day 2 will be quite simple in comparison to Day 1 but I expect Day 1 to be a good cardio workout anyway haha. What do you guys think of the plan? Because if it is good I will lock that in a smash it for a good month. Look forward to reading your replies!

Hey guys, On the 12th of December I respawned! The motivation came out of no where but i have lots of it right now and i'm getting myself set up to really smash it. I have another topic in the workout section where I have put quite a bit of information about myself, where I am at and where I want to go. @Mike_d85 has helped me almost perfect my workout that I want and while I continue with that I now want to sort out my diet. I understand the concept of Paleo and I have read some of what Steve has posted (So much reading!) and I have basically done this. Removed Dairy, Bread, Cake/Sweets etc Drink only water with the exception of 1-2 cups of coffee a day (Home made on water bit of milk, 3 sugars) Focusing on eating Protein (Mainly Fish cooked in tin foil with lemon and a bit of butter and Chicken), Salads and vegies. What I am not sure of is the portions. I am mindful not to go crazy but still unsure of where the right mark is. I want to lose body weight percentage so I am ensuring a caloric deficit but also want to build muscle which means I need to eat more. In my head they contradict each other hence the confusion. Any help regarding this would be much appreciated. Thanks, Leverage.

Interesting but I would like to finish setting up what @Mike_d85 has started to help me set up. I will look at your link though, thanks for the suggestion.

Appreciate the advice, yay! I haven't met my mate IRL before but i've known him online for a few years (Gaming clan). So unfortunately I won't be able to meet him or goto a gym. The closest gym is a good hour away. Once I have the exercises set in my plan as well as weight amount and sets/reps I will have no issues just smashing it. I am happy with all those exercises so that's cool. Questions | About Day 1 Is it ok the work so many muscle groups on one day? (Upper Body and Legs) Can I do 5 sets of 10 for Bench Press and Squats? Should I put Side planks in as well (3 sets of 30?) What do you mean by "Rotate 3 sets of 10" ? As for picking another exercise can I just lock one in a do that? About Day 2 Should I continue to increase the intensity or keep it the same? I swim tomorrow and was going to keep it the same till next Monday (4 sets of 4 laps with 5 push ups in between). Should I remove the push ups since I'm working upper body with weights on the weights day? Thanks so much for assisting me with this I really appreciate you taking the time to help me.

Hey guys, I'll keep this short because I wrote up a full topic about myself yesterday which can be found below but to be completely honest I am starting to get overwhelmed. I feel like I am on my way but it could be improved and I am missing things. I want to be confident with what I am doing. I am feeling very motivated at the moment to a point that I haven't felt before and I want to take advantage of it. I don't currently work and want to dedicate the necessary time to achieving my goals. If anyone could take some time to really show me the way and get me going i'll be fine from there. What I really need is a fitness partner even if it's just online. Thanks, Leverage.

Update 21.12.16 | Yesterday I started my first bench press and it went surprisingly well. I wasn't comfortable with 40kg so I did 30 and it was relatively easy so I might up it to see what the intensity is like. My mate who is giving me guidance says I only really need standard bench press and leg exercises... He knows more then me but I'm thinking ok but surely I am missing important muscle groups and I am afraid of gaining muscle and missing something important.

It is a weighted bar and I have 50kg of plates that I can add to it. The weight pack I purchased also has a dumbbell bar so I can make my own dumbbells to the desired weight. As for using them I haven't started yet. Hope this answers your questions.

Hey guys, I'm going to put a lot of information in this topic in the hope to explain a bit about myself as well as what I am looking for and what I have problems with. If you do take the time to read this I thank you in advance and any advice is very much appreciated. History | I have never really been very overweight or even looked unhealthy however based on things that happened during high school it has been very hard for me to push forward, stay motivated and not be faced with depression and anxiety on a daily basis. I am now 25 years old and I feel the years ticking away and I am not moving forward which really brings my mood down. I have hovered at a fitness point where it's just average and nothing to be proud of and I have really had enough of it which has fueled my re spawn and my attempt to sort myself out. Current fitness level | Age: 25 years old Gender: Male Height: 6"0' Weight: 84 kg or 185 pounds Injuries: Nil Current fitness workout | Swimming is my go to for cardio and just love being in the water. My current mentality is that I am not happy with my weight and need to lose some so I have basically been working to ensure a caloric deficit which I think is going well as I lost about 1kg last week and feel great. I have thrown in a few small runs as well as push ups and some dumbbell work. More specifically: Started last week! [1 lap = 25m] Mon - Fri: 10 laps (5 sets of 2 laps break as needed) Sat & Sunday (Rest) While Sunday was my rest I got bored so I started the week early and upped the intensity by doing the following. 3 sets of 4 laps then 5 push ups which I found to be a lot harder. I did that today as well. Today I also purchased a weight bench and a 50kg weight set so that I take advantage of that and start doing bench presses and other exercises. ------------------------------------------------------------ Current Advice Received | A mate of mine is a body builder who competes as well. I went to him before purchasing the weight bench to get his opinion as well as what exercises I should do. We only discussed it quickly tonight as he was busy but we ended up making this as a rough plan. Day 1 | Weights - Bench Press: 5 sets of 10 with 40kg Day 2 | Swim as usual Day 3 | Rest - Repeat - This in my opinion requires some revision and improvement hence me begging for help here. Nutrition | It's lacking I am sure of that. I am staying clear of obvious unnecessary foods and eating mainly stuff like fish and meat, vegies and salad. I am trying to keep my carbs down which I think is the right thing to do and I am not drinking calories only 2-3 coffees per day with 3 teaspoons of sugar in each. Coffee keeps me sane. sugar might be a bit much though... ------------------------------------------------------------ What I am looking for | There are a lot of videos,guides and articles out there and i'm sure most of them have quality information but what I want is a detailed and strict plan and I mean strict. I don't want to make additional decisions, I want to do this on this day and eat this. I would like to have a detailed goal as well which is low body fat % to show abs and build some muscle. 1. Workout plan 2. Nutrition plan Equipment available to me | - 25m Swimming pool - Dumbbells with interchangeable weight - Chin up bar (one of those door frame ones) - Bench press with up to 50 kg of wight ------------------------------------------------------------ Summary | I hope the information I have provided gives you an idea of what is happening with me and the direction I would like to head in. I'm tired of moving a few steps forward to then go back 3 but that is motivating me and I want to take hold of my life and get it done! If anyone could assist me I would appreciate it soooo much I am excited to do this and hitting some hard goals. For whatever reason I feel that I can go all the way this time. If you want to know anything please ask. Thanks guys, Leverage.