Need help before I end up breaking body

[cyrax_101]

Before I explain case I should give some history first.
I am 24, 5'10'' and weigh 183 pounds. Exercising/ working out was something that I wasnt consistent with. For example : I would do cardio exercises and dieting for 2 months and then would get busy with something and stop it altogether. I am not fat, although I got quite a lot of deposits of fat on the stomach and thighs.
Anyways I joined the gym recently coz I thought I should serious about it now. I read almost all posts on the forum as well the list of exercises on shapefit.com and I thought of joining the gym and following the routine as many experts here have suggested. The first day, the trainer tells me a list of exercises which he wanted me to do. I thought "What the hell. Let me try out his schedule".
So here is what he wants me to do
15 mins on stationery bike
15 mins elliptical
Abdominal crunches
Flat bench abdominal leg raises
Flat bench abdominal leg pull-ins
Seated leg curls
Lying leg curls
Inclined barbell benchpress
Barbell bench press
Pec deck butterflys
Smith Machine Front Deltoid Presses
Smith Machine Behind The Head Deltoid Presses
Two Arm Palms Up Wrist Curls
Cable preacher curls
Seated Dumbbell Extensions

Each exercise has to be performed 10 reps x 4 sets. Now when I saw that this is what I have to do it seemed pretty different.
Since I was joining the gym after a long time, I thought of taking it easy. So the first set I did for any exercise, I put either the lowest weights or no weights at all (in case of barbells). But the trainer comes along puts weights after the first set or sometimes the second set. I was still able to do the exercise but it was much harder. Yesterday I had pain in left shoulder. Now that has gone but I feel the muscles at hips are stretched and it hurts quite a lot.
Another thing : the trainer says I need to come everyday, which surprised me coz I thought it would be good to take some days off in the middle.The trainer also says I should be taking a rest of max 30-40 seconds between sets. I just feel something is wrong
As far diet is concerned, I have drastically reduce the amount of fat intake(just reduced not eliminated), increased intake of solid protein and included more salads and fruits into meals. I hope this part I got it right. idea is to reduce the amount of fat in body and once that is done add more muscle. Or should I do that simultaneously? Please advise
Also : I wanted to know what is the best item to consume (1)Before a workout (2)During the workout (3) After a workout

Thanks

[Karim.W]

if you're working with weights, you'll burn fat and develop muscles; this is why weight training is considered the most effective exercise.
if you want to boost your workout, start sprinting, instead of walking/jogging. any other form of interval training will do as well.
don't eliminate fat and carb from your diet altogether. its unhealthy.
eat right after weight training.

[Bonnie]

Weight training is not the most effective exercise for fat loss.However 1 lb of muscle DOES burn approximately 45 extra calories, just by standing or sitting still, as well as bone density, stabilization of the skeletal system etc, hence weight lifting is very beneficial. Cardiovascular training & a clean healthy eating style will reduce body fat.I don't have recent pictures on page, but have burnt off 28 lbs in the last year & packed on a considerable amount of muscle as well & believe it or not I didn't do ANY crunches ( I have a six pack )..the above workout seems ridiculous to me & the behind the head one, is NOT okay to do, they banned those from most gyms at least 10 years ago, the risk of injury far outweighs any benefit from those. You could try a full body workout, not sure if you are familiar with free weights..if not I will add a machine based alternative..

3 Sets of 8 - 12 ..or in some cases with heavier weight, perhaps sets of 5 - 8

Squats..or leg press
with
bench press...seated press

Shoulder press with DB/Bar or ...seated shoulder press
with
Lat pull downs..pull ups ( squat cage bar above )

DB rows..or seated rows

If you want some isolation exercises then add

Bicep curls DB or machine based
Tricep press downs, extensions on machine or DB kick backs, skull crushers etc

AB work only on weight days

Planks, prone, side for a count as long as you can hold, working up to 1 min.
Leg raises/knee raises ..lying, hanging etc

Just a basic format..if you can do chin ups those are advised, some people have a hard time with those.Dead lifts also are great, if you can do those.

In the diet ..try to limit the fruit to one or two servings, preferably after your workout.
I don't eat during workout, after wards you can use protein shake or just eat, lean protein, veggies, whole grains & healthy fats.

Interval training is great for fat loss.

[Boss Man]

You're doing way to much Pressing stuff. 4 pressing exercises, coupled with direct Tricep work to boot.

I don't see much for Quads.

Behind the Neck stuff is likely to increase rotator Cuff injury incidence.

You look like you're doing Cardio plus 520 reps per session. 52 sets in total.

Way too much, just way too much.

Apart from Bench Press, there's not many standard compounds like Squats, Deadlifts, Chins, Bent over Barbell Rows / Cable Rows in there.

Wrist Curls are pants. It has nothing to do with using a pronated hand position, supinated hand position, or the angle you positon the Arm at, or whether you alternate the hand position used each set.

The fact is you're working with a very small area, where the weight is right there.

You could possibly increase the risk of things like Tendonitis, (Tenosynovitis), Trigger Finger, Carpel Tunnel Syndrome, Ulna and Scaphoid problems. If you're lucky, you might have very low risk of getting Quervains Disease in your Thumb. Only due to the fact you're not repeatedly using a persistent grip / regrip movement, like you would say with Hand grips, but don't be too sure on that one.

The whole routine is a mess and too much work. The trainer sounds possibly like a guy who might be on a sales commission. Crap workout, that goes nowhere much, suddenly decides you might benefit from some supplements, gets you on some, giving him a commission, then provides you with a workout that actually works.

However the supplements may or many not work, either way he'd get his commission and you'd get results, then potentially keep buying supplements that may possibly be good, but worse could be crappy, not relavant to your training and / or expensive as well.

Assuming that is your gym sells Supplements quite a lot. Obviously I don't go there so I don't know.

[cyrax_101]

Alright !
Now I am in a state of paranoia. Its been almost 3 weeks since I joined. I dont have any pains anymore. I am still following the same schedule( even though I am skeptical about it) 'cause I dont know what to follow. Obviously trainer sucks. So I want you guys to give your opinions. Before here are a few points I think you should know
1. I am slightly overweight. But target is not losing a lot of weight. I want to lose fat AND build muscle.
2. The fat deposits are mainly located at the abdominal area and some of it at the thighs.
3. I want a workout that covers all parts but gives special focus to abs, glutes , buttocks and hamstrings

[Boss Man]

Do the normal compund type stuff then, with a bit of other stuff thrown in and go for alternate days.

Squats, Lunges, Deadlifts, Bench Press, Bent over Rows, E-Z Bar Curls, Skullcrushers, Shoulder Presses, bit of direct Abs stuff like Planks and there you have it.

Don't exceed 6-10 reps per set.

I'd go for 3 sets on the big muscles for now and 2 on the smaller ones, because you're already working Biceps to some extent with Row movements and Triceps with Pressing ones, but as you're used to weights, but will need a few weeks to readjust your training.

So 21 sets in total, 22 if you include the Planks. Much more manageable and doesn't involve any really fancy or advanced stuff like Military Presses, Arnolds, Cleans etc etc. All those exercises, are ones I think you might get, as part of a beginners routine.

[Bonnie]

If this is more about body composition, then follow the weights prescribed above & please post what your DIET currently exists of on a daily basis.It is impossible to with fat percentage loss without knowing what your eating.

[Carlos1980]

wow... trainers these days...

The best thing for training is to always go full bodyworkouts using only compound exercises done at max speed. No need for ab exercises.

For your diet, I would cut unhealthy fats not all of them and cut your carbs intstead.

[Bonnie]

How can you say that when you've no idea what he eats & really full speed reps are not as effective as the contraction from slower well performed ones..count of 1..2 up..1..2 down.I can't believe the speeds which people bang out their reps in the gym & think they are actually doing them correctly, the faster you go, the easier they are & less effective.

[cyrax_101]

Heres the diet plan (sort of)
viewtopic.php?f=2&t=10254&p=78173#p78173" onclick="window.open(this.href);return false;

One extra thing I would like to say is that, it is really hard to know how calories are present in a food item. Its not just chicken or just vegetables. There are spices and herbs and oils (yea you guessed it , I am from India) so really hard to know how many calories are there in a food item.
Both parents are docs and they always have been pretty strict about the amount of oil or salt in the food, so anything that is very oily just ends up ruining by stomach. But despite all that, the food does have some amount of oil in it. Thats just something you cant eliminate, just control the amount.

[cyrax_101]

I will post pictures soon so that everyone here actually gets a good idea.

[cyrax_101]

ok how do u upload pics on this ??

[Bonnie]

Gosh if you are following a cassie recommended diet, I'm sure it is great As for calorie content, you can use fittracker at your home page of this site, for information.I have no idea how people post in the thread.You can upload pictures through your home page also.