Hi Sxi16v,
Hang in there mate, you're doing fine!
You say that you can only do 30mins in the gym - that is OK, your natural levels of growth hormone peak around 30-45mins during intense exercise then start to taper off after about 1hr - so doing 30 mins is probably optimal for growth.
As Mutley says try and get encouragement from other gym users, to 'break the ice' try something like "Have you finished on the bench mate?" or "Alright Bud, how's it going?" that sorta thing, you'll soon be chatting with other gym users which usually reults in learning new ways of lifting etc.
Also, check out your nutrition, try to eat a ton of protein med carbs and low fat this way you'll put some lean size on.
Try to eat things like chicken/beef/tuna/salmon on a daily basis - a typical meal could be :
Baked potato with grilled chicken breast, salad and cottage cheese.
Don't try and eat too much in one go, it's better to spread your meals out over the course of the day, ie 5-8 small meals a day, this'll amp up your metabolism whilst providing your body with everything it needs to grow on a continual basis.
As far as supplements go I would just say grab some whey protein powder mix it with a pint of milk and drink three times a day (you can class this as one of your meals) with another protein shake immeadiately after training but mixed with lucozade - the simple carbs in the drink'll 'force' the whey into your muscles.
Finally (you'll be glad to know!!!) your workout looks fine, I started with pretty much the same workout and you will progress, I know it can be tough sometimes but you'll get there mate!
Sorry for the long post but hope it helps.
Cheers,
LM |