Noob Routine help

[UND]

Ok Thanks for opening the thread and reading. I have been reading around still unsure about some things.
Currently 18 yrs, 91 kg and 5'5-'6

Joined gym in 05 December to loose weight and gain muscle. Started of good (noob gains? and lost muscle, felt great, i enjoyed going to gym ( 1 hour weights and 1 hour cardio afterwards) But in April went overseas for approximately 1.5 weeks and didn't really eat much, got sick. When i came back i realized lost about 10kgs ( 90 to about 80)I don't think it was fat, muscle?) but then did not go to gym for approx 1 month. After that i couldn't be bothered by going to gym maybe going 1-2 times a week, everyday feeling so tired couldn't really concentrate on studies either. For last 2 months i changed, been going 3-4 times a week. I must admit have not made any muscle gains since April, Actually gone down.

Since it's the new year, i started to do things properly. I have been reading here and asking people in the gym, and realized i have not any of big lifts (Bench, Squats and Dead lifts), just use to do mostly isolation exercises.
I have decided to change but don?t not know about the big lifts as risk of injury is great and don not know where to start. Any suggestions?
Just another question on workout splitting. Is something like this good?
Morning cardio 40 minutes(around 8-9 am, not on empty stomach, usually have eaten something like weatbix), I can't say what intensity it is but for e.g. I can run on treadmill for a distance of about 1.7k -2k on speed 9kmph after that i have to stop and afterwards walk (5 kmph) for about 400-500m and then run about 600-1000m . Do that about 40m.
I sometimes use cross trainer and bike splitting each for 20,20,20 so go about a hour.

At evening (anywhere around 5-8pm) weights. And after that i was thinking doing HIIT ( don't know how long i could do but on treadmill i can run about 400m on speed 16 after that lol i ******)
This is what i got from reading around here and asking people, so it?s not randomly put together. What do you guys recommend?
The split- In order
Tuesday and Thursday and saturday1 hour cardio morning or evening.
Monday
-- Morning Cardio
-- incline, Flat and decline bench press 5x5
or should i leave out Decline?
-- Cable Crossover 3x 10
-- Fly's (The machine where you sit down(vertical) and pull it in from sides) Kind of like Butterfly but you hold wide out and bring it in and it says it also works out shoulders and tri?s from memory. 2x 10
-- Pulldown or close grip bench press? 3x12
-- Dips - Triceps Version or the Dips machine (which is better?) 3x12
-- HIIT cardio
Wednesday
Morning Cardio
-- Don?t know the name of this one but you pull it back, It works out the back, shoulders, tri?s and bi?s 5x5
? Bent Over Barbell Row 5x5
-- T-Bar Row 3x 10
-- Seated Cable Rows 2x10
-- Barbell Curl 3x10
-- Cable Preacher Curl (or should i do it with the ez bar) 2x12
-- HIIT cardio
Friday
-- Squat 4 x 8-12
-- Barbell Deadlift (here or Wednesday?) 4 x 8-12
-- Smith Machine Behind The Neck Press(Is it better sitting or standing ?) 5x5?
-- Upright Barbell Row 3x10
-- shoulder press machine 2x10
-- Barbell Shrug 3x10
-- Seated Calf Raise 3 x12
-- Leg Extensions 3 x12
-- Leg Curls 3 x 12
Am i going to be doing enough/too much exercises?
Should i also be doing abs to get body balance just asking since i have a very big gut?
Also after weights session, should i eat anything before doing hiit cardio? like a banana or something?
Sometime my friends like to do 40 minute cardio after weights session, is it alright if i after hiit just go on the bike are around 50rpm on level 1, or would be better just to wait for them to finish?

[GuiYoM]

Welcom to the board, UDN!

Keep thing simple, you're a beginner, all right?

Don't do something because somebody is doing it when you don't know why he's doing it. That's how I see training.

First, let's talk about youre current goal;
You're training to gain muscle mass? To be stronger? To train for a specific sport?

A little bit about you;
Do you have feet problem? any pass injury ? Are you doing any sports?
Do you have any bizarre pain when you're doing any exercises?
Did somebody shown you how to have the proper exercise form?

Do you know how to eat proprely? or at least some knowlegde?

The more information we have, the best help we can give!

[UND]

Thanks for reply. Well i have had no major injuries, but i think i significantly damage by bi's, About 2-3 months ago, on my warn up reps after doing 6-8 reps it felt like i had done my usual workout till failure. And i kept on pushing it further like doing my normal routine but with less intensity thinking it would get better. Since it did not, i took 2 weeks off working out biceps, did not feel right then 2 weeks ago stooped weights and cardio.

They still do not fell great. For e.g. if sitting and flex it does feel after a workout to failure.
My diet has been alright, not fantastic but i have been trying.
I do not take protein by itself, from my diet i don't think i would be getting 200g of protein (1-1.5 g per pound or kg, can't remember), should i be taking whey protein by itself, not sure, my main goal is to fat loss (I'm 200 pounds and . I don't mind loosing muscle but want the fat off, it would be nice to build muscle aswell but guess since i'm 18 still time afterwards.



I usually play cricket sat and sunday +soccer with friends but still work up sweat like my cardio sessions.

How should i structure my routine.

	protein

[GuiYoM]

There's alot of post here about training, for the weight lost concern read this;
MUST READ: Fat lost tips&tricks by Poliquin

For the training, you can go 5x5(Doggcrapp) on the major muscle group. And doing specialisation workout for the harmstring, back, ruff, etc. After some experience, go HST.

[jsonbrent]

he's not ready for doggcrapp.....you need years of training in hand before starting that to get the full benefit.....trust me.....you really need to know your body and recovery etc......I'd say 5x5.....its challenging.....in fact I'm doing it right now and it is owning me...lol

[UND]

I tried 5x5 for flat, incline and decline bench, feel alright now.
I'm taking 2day off. Tomarrow i will do that back and bi's. Is that workout alright?

[GuiYoM]

Originally Posted by jsonbrent

he's not ready for doggcrapp....

5x5 is an ol' shit, men. I don't know anything on Doggcrapp method.
But good ol' 5x5 work well on major body parts.

If DC methode is to use 5x5 on every muscles, it can't work.

[jsonbrent]

Originally Posted by UND

I tried 5x5 for flat, incline and decline bench, feel alright now.
I'm taking 2day off. Tomarrow i will do that back and bi's. Is that workout alright?

on all 3 lifts at 1 time?!?!?!??!?! that must have taken you forever....5x5 means you pick 1...1 lift and do 5 sets of 5 reps at the heaviest weigh you can....but you must complete all sets of 5 reps.....with that same weight.......if you can do 5x5 with all 3 lifts in 1 workout then you are using enough weight......

[jsonbrent]

Originally Posted by GuiYoM

5x5 is an ol' shit, men. I don't know anything on Doggcrapp method.
But good ol' 5x5 work well on major body parts.

If DC methode is to use 5x5 on every muscles, it can't work.

i am trying 5x5 on everything cept triceps.......and the 5x5 I do is something like this.....pick 1 lift per bodypart and do 5x5...then pick 2 more movements for that bodypart and do 2 sets of 8-10 reps.......so you get a heavy low range then the 8-10 as well.....its a great program.....

[UND]

Thanks.
How should i go about going the Deadlifts and squats, since i have never done them before