I don't know how necessary this is; maybe those who focus on working out spend there time at Bodybuilding.com. But I don't visit there much, as the atmosphere (well, at least in Misc.) doesn't really motivate me to eat as properly as I should and (esp.) exercise.
Bodybuilding.com has gone to the trolls. Shit, I think people there troll more than they discuss about working out. Any attempt at asking for helpful advice tends to get called out as being ignorant, in spite of having read the stickies. And don't even get me started on Misc...
But back on topic, I've been working out on and off for about 7 years already. I haven't gotten to the desired mass because real life often gets in the way, especially during my 2 years of national service, which caused me to put my training on hold. Working hours were irregular, and once I had to stop training for months after injuring my wrist while servicing a tank.
These days I hit the gym 3 times a week, but I'm going to try and incorporate one more day in there for legs (squats, calf raises and deadlifts). My current schedule on a perfectly normal week (where I sleep well, don't stay up later than I should playing games etc) is as such: Monday
: targets are forearms, chest and triceps. Got chest covered with 3x8 dumbbell flys, or 2x8 dumbbell flys + 2x8 bench press. Triceps will be 3x8 skullcrusher. Forearms will be reverse grip curl. Wednesday
: Got back and posterior delts covered with this. Typically 2x8 lat pulldowns + 2x8 seated row; posterior delts will be reverse fly. Friday
: Mainly shoulders here. Dumbbell raise for anterior, lateral raise for lateral.
For biceps and forearms, I just pick any day when I'm not at the gym and do 3x8 curls with a set of dbs I have at home. Same with core, anytime I'm at home, I'll just randomly find time to do 2 sets of side planks and 3 sets of crunches.
My aim right now is first and foremost to make sure I'm training right. Only 4 years after my first work out did I realize that I'd been doing it wrong all along. I could bench 60-80kg back then but didn't realize I'd been doing it all wrong.
Be specific. For me personally (and quite a few others), losing fat is done most efficiently by increasing protein and fat intake, and cutting WAY back on carb sources that aren't green vegetables and small amounts of fruit. If you're into intense weight training at all or aspire to be, "carb cycling" works well also. Increasing
fat intake? I'm assuming you're not referring to saturated fat. ;)
No offense, but I don't feel like getting too specific right now; however, I'll give you another gist of my meals today: no breakfast, although I did have a banana around 10:30 (probably the worst fruit to have, eh?) - for lunch 1/2 sub with 2 slices of fake turkey, 2 pieces of cheese, some mayo, lettuce and tomato; roughly two cups of some pasta salad consisting of those curved noodles, some kind of dressing and chopped up veggies like cucumbers, onions, etc.; a cookie; and one of those mixed berry juice boxes - and for supper, 3 waffles and some peaches. (I did about 40 min of swimming tonight, too.)
(BTW, I'm not into the real /intense/ weight training.)
Don't skimp on the breakfast man. It'll make you feel like shit i.e. horribly lethargic. Plus when you wake up in the morning, your body goes into catabolic state and will breakdown more muscle than fat tissue. You need to have some carbs, preferably high fibre, to keep it out of that state.