First of all, I just want to thank everyone who replied -- I really appreciate it, guys.
@pdellorto: Thanks so much for the 'Rippetoe: Starting Strength' link (http://forum.bodybuilding.com/showthread.php?t=998224
). I've had a look through (going to have a full read tomorrow) and followed some of the links on this style of workout plan and it looks really interesting.
@ranemanshoe: I think that's a good idea, yeah -- I'm going to keep a log of exactly what I eat and exactly what I conquer at the gym. ;)
@Ironman: Yeah, after having a look around the Internet it seems that the split he gave me was indeed rather... $h1t. Compound exercises here I come. >_<
@Stephen Johnson: To be fair, I don't trust the scales that I'm using to weigh myself (they're very old and cheap) so I can't be sure exactly what my weight is. I do, though, trust my eyes, and when I take my shirt off I can see (and grab hold of :P) layers of fat around my stomach region. But yep, I agree with the compound exercises, and that they will change my body composition.
@Onlyethic: Thanks for the motivation, heh. I know what you mean, this last part is the really hard bit, but I'll do it. And yeah I've treated my recent bad eating days as a reboot of my programme and my fat-burning will be kicked back in action tomorrow when I start my new regime. Regarding cardio, I'm going to put that into my new plan (see below).
@TimD: I left you until last because reading your post and the link you provided made me realise that the main thing I need (and want) to do is lose the fat. That's more important for the summer :P I can build up properly later; I'm in for the long-haul, after all. Coupled with the Rippetoe link that pdellorto provided and the suggestions of compound exercises by the other guys, I've decided to change my programme to the following -- coupled with really good eating -- in order to facilitate fat loss:
Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Monday: Workout B
Wednesday: Workout A
Friday: Workout B
On the Tuesday, Thursday and Friday off days I'm going to do some relatively light cardio (probably jogging) for 20 mins. Sundays will be completely off days. So it'll be: ACBCACX BCACBCX (where C is the cardio). This extra cardio might be quite a lot so I might leave it a few weeks before I throw it in -- any thoughts?
3x5 Bench press
3x5 Standing military press
3x5 Pendlay rows
2x15 Abs (different from workout A)
Resting: 60-90 seconds between sets... ?
Warmup: 5 minutes on bike. Stretching.
What do you guys think?
The questions I have now are:
- You all talk about good diet, and I understand that for fat loss this is primary factor, but what exactly is a good diet for fat loss? Can anyone link to any resources on what sort of foods to eat, or plans? What foods should I avoid, etc.?
- What two exercises (one for workout A, the other for B) can I do for my abs that will work all the muscles well (upper and lower rectus abdominis and obliques). Crunches & hanging leg-hip raises? And what about the number of sets/reps I've got for the ab exercises?
- How do you do warmup sets for said programme? I haven't really ever done a programme like this that involves lots of compound movements, and I've never done warmup sets before. I found http://forum.bodybuilding.com/showpost.php?p=10347183&postcount=226
posted for warmup sets, but does this really mean you do 5 warmup sets?! Surely I'd be knackered before I even do my 'work' sets. I was thinking 2 warmup sets at the most... ?
- What sort of rest would you have between sets? For this Rippetoe programme, people seem to say 1-5 minutes, but if I'm doing it for fat loss, do I need a smaller rest period? I think I'm being silly here; it should probably be 1-2 mins.
- Warmdown stretching and bike for 5 mins for warmdown?
Again, I apologise for the rambling nature and the million or so questions I've asked!