Geo Posted May 10, 2012 Author Share Posted May 10, 2012 Meal 1 - 5 scrambled eggs, 1 wholemeal bagel, 2 rasher's of streaky bacon. Meal 2 250g steamed chicken Breast, 50g cous cous Meal 3 250g chicken breast with a portion of uncle bens egg fried rice, Meal 4 steak at night with peppercorn sauce, and Veg Meal 5 80g oats, 2 scoops protein, milk. Meal 6 natural yoghurt and some fruit Peanuts in between meals and the only fluid I have is milk with my shakes and water. As for training I generally go 4 nights a week and try and split it into Chest and shoulders Legs Arms and back Abs Like I say I'm new to this so any help is apreciated I'd split up your training mate, chest and shoulders. Your gona be fried from doing either one first same with arms and back. As far as diet goes i've made what changes i'd do in black. Quote Link to comment Share on other sites More sharing options...
Kaan W Posted May 10, 2012 Share Posted May 10, 2012 Just flicking through and saw a couple of comments about (JUICE)... Do not follow the big guys that rapidly decrease there life expectancy through the usage of anabolic steroids. Its good while it lasts I suppose is a fair comment, or while YOU last should I say. Train for health not looks and you`ll be alot happier when you do see results than forever chasing the size of the next big guy. Anyway my 2 cents to this thread would be focus on protien and lots of it! I aim for 2 grams per pound of body weight. The reason being is, your body will burn 3 grams of fat and 1 gram of carbs just to digest 1 gram of protien. This is a great way of getting lean as well as building rock hard solid mass. Also you want double the protien intake in carbs to give you the energy required to digest all the protien and for the fuel needed for training and recovery. As for training focus on 1 major and 1 minor muscle per day such as (Chest - Abs) (Back - Forearms) (Shoulders - Traps)(Upper legs - Calves) (Biceps - Triceps) etc. I do this monday to friday with sat and sun off then repeat for every 6 weeks then change the exercises slightly. You should aim for around 8 exercises per workout doing 3 sets of 8 - 12 reps with 30 seconds between sets. With all this info given, I followed this for three years non stop with no fancy supliments or gainers just simple protien powder and lots and lots of tuna sandwiches! The results I saw were not monsterous but over all I was a healthier person and I increased my bodyweight from a shrimpy 9 stone to 12 with a fat percentage that even girls would say "err thats horrible". But thats the look my training gave me. Although I have not trained for a few years now Ive only lost a stone and still look healthy. If what you do is similar to the above then I dont see any problem why you shouldnt reach your goals if you stick to it and train religously. Dont over do it just keep it plain and simple and eat well! Hope this helps a few people... Quote Link to comment Share on other sites More sharing options...
Geo Posted May 10, 2012 Author Share Posted May 10, 2012 Just flicking through and saw a couple of comments about (JUICE)... Do not follow the big guys that rapidly decrease there life expectancy through the usage of anabolic steroids. Its good while it lasts I suppose is a fair comment, or while YOU last should I say. Train for health not looks and you`ll be alot happier when you do see results than forever chasing the size of the next big guy. Anyway my 2 cents to this thread would be focus on protien and lots of it! I aim for 2 grams per pound of body weight. The reason being is, your body will burn 3 grams of fat and 1 gram of carbs just to digest 1 gram of protien. This is a great way of getting lean as well as building rock hard solid mass. Also you want double the protien intake in carbs to give you the energy required to digest all the protien and for the fuel needed for training and recovery. As for training focus on 1 major and 1 minor muscle per day such as (Chest - Abs) (Back - Forearms) (Shoulders - Traps)(Upper legs - Calves) (Biceps - Triceps) etc. I do this monday to friday with sat and sun off then repeat for every 6 weeks then change the exercises slightly. You should aim for around 8 exercises per workout doing 3 sets of 8 - 12 reps with 30 seconds between sets. With all this info given, I followed this for three years non stop with no fancy supliments or gainers just simple protien powder and lots and lots of tuna sandwiches! The results I saw were not monsterous but over all I was a healthier person and I increased my bodyweight from a shrimpy 9 stone to 12 with a fat percentage that even girls would say "err thats horrible". But thats the look my training gave me. Although I have not trained for a few years now Ive only lost a stone and still look healthy. If what you do is similar to the above then I dont see any problem why you shouldnt reach your goals if you stick to it and train religously. Dont over do it just keep it plain and simple and eat well! Hope this helps a few people... Ok the Big Guys as you call them, tend to know what there doing(well some of them do) i mean i picked the biggest bloke in the gym with huge legs and asked him to train me on my weakest part(legs) and my legs have grown big time. So go figure????? 2g of protein a day is loads of food bud, so in your eyes i'd need 2g x 220lbs = 450g of protein to grow??? I aint even close to that amount and im growing. Ok 12st on a bloke with low body fat(and a 6pk) is like a fat chick with big knockers...... Agree on training to a degree. And on that note im off to eat some steak and sweet pot, before hitting shoulders later. Quote Link to comment Share on other sites More sharing options...
Kaan W Posted May 10, 2012 Share Posted May 10, 2012 Ok the Big Guys as you call them, tend to know what there doing(well some of them do) i mean i picked the biggest bloke in the gym with huge legs and asked him to train me on my weakest part(legs) and my legs have grown big time. So go figure????? 2g of protein a day is loads of food bud, so in your eyes i'd need 2g x 220lbs = 450g of protein to grow??? I aint even close to that amount and im growing. Ok 12st on a bloke with low body fat(and a 6pk) is like a fat chick with big knockers...... Agree on training to a degree. And on that note im off to eat some steak and sweet pot, before hitting shoulders later. I see where you coming from fella. I would class myself as a hardgainer so these are the extreme lengths you can go to without using such enhancers if you do struggle to add weight like myself. But everyones body is different some people can eat breakfast and not eat all day and put weight on when I was eating near to 5 thousand calories a day and about 350grams of protien and I still struggled. It took over my life really but I was fed up of being the little guy lol. Any advice is good advice so thought id stick my bit out there Quote Link to comment Share on other sites More sharing options...
Geo Posted May 10, 2012 Author Share Posted May 10, 2012 I see where you coming from fella. I would class myself as a hardgainer so these are the extreme lengths you can go to without using such enhancers if you do struggle to add weight like myself. But everyones body is different some people can eat breakfast and not eat all day and put weight on when I was eating near to 5 thousand calories a day and about 350grams of protien and I still struggled. It took over my life really but I was fed up of being the little guy lol. Any advice is good advice so thought id stick my bit out there Remember consistency is key bud, food, training, sleeping etc etc. what the hell were you eating to hit 5k calories? Quote Link to comment Share on other sites More sharing options...
Kaan W Posted May 10, 2012 Share Posted May 10, 2012 Remember consistency is key bud, food, training, sleeping etc etc. what the hell were you eating to hit 5k calories? Mainly tuna and mayo sandwiches cause mayo has about 1500 calories in 5 sandwiches with 3 tins of tuna. And 2 protien drinks each have 500 Its all fun and games... Consistancy sure is everything mate. Quote Link to comment Share on other sites More sharing options...
Geo Posted May 10, 2012 Author Share Posted May 10, 2012 Mainly tuna and mayo sandwiches cause mayo has about 1500 calories in 5 sandwiches with 3 tins of tuna. And 2 protien drinks each have 500 Its all fun and games... Consistancy sure is everything mate. Not being funny here, but em ^^^^^^ maybe thats why you didnt grow. Quote Link to comment Share on other sites More sharing options...
Kaan W Posted May 10, 2012 Share Posted May 10, 2012 Not being funny here, but em ^^^^^^ maybe thats why you didnt grow. Whys that? that was just while im out and about and cant cook. This wasnt my meal plan just an example of how it all adds up lol Quote Link to comment Share on other sites More sharing options...
Geo Posted May 10, 2012 Author Share Posted May 10, 2012 Whys that? that was just while im out and about and cant cook. This wasnt my meal plan just an example of how it all adds up lol Why's that? Well you said mainly tuna and mayo sanies, i dunno what else you eat? you never said anything else but sanies. whats wrong with grabbing chicken breast, and some cous cous or some healthy meal, easy to find in shops these days, Instead of tuna mayo sanies bud? just saying....... Quote Link to comment Share on other sites More sharing options...
nige-rz Posted May 10, 2012 Share Posted May 10, 2012 All this talk of tuna Mayo sandwhiches has made me fancy one now Quote Link to comment Share on other sites More sharing options...
Kaan W Posted May 10, 2012 Share Posted May 10, 2012 Why's that? Well you said mainly tuna and mayo sanies, i dunno what else you eat? you never said anything else but sanies. whats wrong with grabbing chicken breast, and some cous cous or some healthy meal, easy to find in shops these days, Instead of tuna mayo sanies bud? just saying....... lol I know. I cant eat tuna or chicken in bread on its own too dry so I have alot of mayo with it. I know chicken and tuna etc are the best form of protien but calories come from anything as long as your getting enough of it. Its like saying dont eat rice stick to pasta. Its the people that train then eat 1 meal then go out clubbing all weekend and still put on weight that gets me. I do eat alot though and it is mainly tuna but for dinner is meat, spuds, veg most nights and breakfast is usually just a couple of bananas and a protien shake. Ive been a fan of the gomad diet too which is Gallon Of Milk A Day. Although a gallon seems alot but I have a glass with every meal and that usually about 5 pints! Another good meal is fresh mince meat with pasta and loads of cheese. Or ham cheese and onion omelette. These are all meals I eat often and give me enough nutrients to last in the gym. Everyones different tho.. Quote Link to comment Share on other sites More sharing options...
Geo Posted May 10, 2012 Author Share Posted May 10, 2012 Shoulders and calves smashed in under 1 hour. Warm up side laterals 7.5kg 2sets @ 15reps(getting blood in there) Long Cable Laterals 6sets 15reps going up in weight, last set was a drop set down to 3 blocks Seated press 4 sets heavy Standing one arm side laterals, left arm, then right arm 1set @20reps Calves standing calve machine 6 sets @ 20reps medium weight(burn the holy hell out them) Seated calve machine 3sets @ 15reps(slow and squeezing) Food today Meal 1 5 eggs, 4 streaky bacon, 1 bagel, coffee, all my vits. meal 2 200g mayo chicken, 50g cous cous meal 3 200g mayo chicken, 50g cous cous, plus 2 dohnuts meal 4 250g lean mince bef, veg, sweet pot meal 5 1 banana, 2scoop protein in water meal 6 get that later, be yoghurt and strawberries meal 7 1 scoop protein middle of night Quote Link to comment Share on other sites More sharing options...
Kaan W Posted May 14, 2012 Share Posted May 14, 2012 Shoulders and calves smashed in under 1 hour. Warm up side laterals 7.5kg 2sets @ 15reps(getting blood in there) Long Cable Laterals 6sets 15reps going up in weight, last set was a drop set down to 3 blocks Seated press 4 sets heavy Standing one arm side laterals, left arm, then right arm 1set @20reps Calves standing calve machine 6 sets @ 20reps medium weight(burn the holy hell out them) Seated calve machine 3sets @ 15reps(slow and squeezing) Food today Meal 1 5 eggs, 4 streaky bacon, 1 bagel, coffee, all my vits. meal 2 200g mayo chicken, 50g cous cous meal 3 200g mayo chicken, 50g cous cous, plus 2 dohnuts meal 4 250g lean mince bef, veg, sweet pot meal 5 1 banana, 2scoop protein in water meal 6 get that later, be yoghurt and strawberries meal 7 1 scoop protein middle of night NOW THATS HOW TO DO IT ^^^^ Started training today and JESUS, I cant believe how weak ive become since having a few years off! Started off today just doing abs and chest with light weights just to get the fibres moving again. Im not going into the weight I was lifting but lets just say it was an embarrassment! I knew I would be weaker but not to the point of feeling like a helpless salmon getting stuck under what looked like washers on either end of the bar. At one point In my life I could nearly deadlift 3x my bodyweight being a short guy so hopefully I can get back up there and start posting some gains in results over the next few months! Quote Link to comment Share on other sites More sharing options...
Geo Posted May 14, 2012 Author Share Posted May 14, 2012 NOW THATS HOW TO DO IT ^^^^ Started training today and JESUS, I cant believe how weak ive become since having a few years off! Started off today just doing abs and chest with light weights just to get the fibres moving again. Im not going into the weight I was lifting but lets just say it was an embarrassment! I knew I would be weaker but not to the point of feeling like a helpless salmon getting stuck under what looked like washers on either end of the bar. At one point In my life I could nearly deadlift 3x my bodyweight being a short guy so hopefully I can get back up there and start posting some gains in results over the next few months! Baby steps mate, muscle memory is a fantastic thing, just wait and see. Quote Link to comment Share on other sites More sharing options...
probrox Posted May 31, 2012 Share Posted May 31, 2012 I've started a weight lifting routine again this week after not doing anything for 3 years, so I'm after a bit of advice on diet. I weigh about 18st at the moment at 5ft11ft, so i'm hoping to lose some fat as well. The routine I'm using is one that Axle wrote for me a few years back and I'm working out mon/tue/thu/fri. My diet has been pretty terrible lately, mainly through laziness, but after starting to get into a routine again I'm going to try to stay committed. I'm at work 7.30 - 5pm in different offices so i can only really eat once, maybe twice, while i'm there. Any help and advice much appreciated. Quote Link to comment Share on other sites More sharing options...
Matt H Posted May 31, 2012 Share Posted May 31, 2012 I'm working out mon/tue/thu/fri That's exactly what I do as well. Muscle group 1 on Mon, group 2 on tues, then group 1 again on thurs and group 2 on Fri Quote Link to comment Share on other sites More sharing options...
Matt H Posted May 31, 2012 Share Posted May 31, 2012 Food today Meal 1 5 eggs, 4 streaky bacon, 1 bagel, coffee, all my vits. meal 2 200g mayo chicken, 50g cous cous meal 3 200g mayo chicken, 50g cous cous, plus 2 dohnuts meal 4 250g lean mince bef, veg, sweet pot meal 5 1 banana, 2scoop protein in water meal 6 get that later, be yoghurt and strawberries meal 7 1 scoop protein middle of night Have you had your cholesterol checked of late? Is it ok or high? Quote Link to comment Share on other sites More sharing options...
Geo Posted May 31, 2012 Author Share Posted May 31, 2012 Have you had your cholesterol checked of late? Is it ok or high? Why do you ask bud? I get checked out every 2 months with GP. All is sweet on that front including BP. And I get deep tissue massage and chiropractor to see me monthly. Quote Link to comment Share on other sites More sharing options...
Geo Posted May 31, 2012 Author Share Posted May 31, 2012 suppose a wee update is in order - Well my weight is currently 99kg - 218lbs - 15.6st with the weather being so dam warm, my appetite has been nonexistent, been try to force feed food down me, oats, protein, milk, even then im struggling. So at the moment im getting 4 larger meals down me instead of the smaller meals im used to until my appetite comes back. See a chiropractor just now, as i have an on going lower lumber problem, he's having me change how i sleep, sit, stand etc, to start to cure the problem or the very least correct it. Also seemed to have picked up a small injury on my right leg doing heavy squatting, seems i've pulled a small tendon/muscle i'll get this worked on soon as my physio comes back from Holiday. All going good at present, but still shy of 7lbs to hit 16st, bloody weight eludes me, but i will get there. Quote Link to comment Share on other sites More sharing options...
probrox Posted May 31, 2012 Share Posted May 31, 2012 That's exactly what I do as well. Muscle group 1 on Mon, group 2 on tues, then group 1 again on thurs and group 2 on Fri I'm on a different muscle group each day. I'm thankful for that today because there is no way I could exercise the muscles I did on Monday today, they still hurt too much. Quote Link to comment Share on other sites More sharing options...
Geo Posted May 31, 2012 Author Share Posted May 31, 2012 you really should train a different muscle group each day. if your still sore and your training the same muscle group again that means your not fully recovered..... Quote Link to comment Share on other sites More sharing options...
probrox Posted May 31, 2012 Share Posted May 31, 2012 Thats what I'm doing. I couldn't train the same muscles again if i tried but I think thats mainly because I only started this week and its been a bit of a shock to the system. Have you got any diet advice Geo? Quote Link to comment Share on other sites More sharing options...
Geo Posted May 31, 2012 Author Share Posted May 31, 2012 Thats what I'm doing. I couldn't train the same muscles again if i tried but I think thats mainly because I only started this week and its been a bit of a shock to the system. Have you got any diet advice Geo? Have a sit down bud, and write down what your eating day in day out, leave nothing out. That includes any fluids you take in. I'll have a look at it, and change it if you want? Probably need to add in some cardio here to get your weight down bud, but lets change the diet first. Quote Link to comment Share on other sites More sharing options...
Rob_Mitchell Posted May 31, 2012 Share Posted May 31, 2012 Good thread! your a animal Geo lol. Started early pre season for footie last night, im mega unfit. 12 weeks hardcore cardio for me or ill end up on the bench with no £30 a game bonus lol Quote Link to comment Share on other sites More sharing options...
probrox Posted May 31, 2012 Share Posted May 31, 2012 For the last few months it has just been junk hence my weight now: Skip Breakfast (maybe a sausage roll at work if someone buys them) Sandwich for lunch (with whatever cakes/biscuits are around the office) Generally unhealthy dinner followed by evening snacks Fluids - generally about 4 cups of coffee, 4 cups of tea and diet soft drinks. Since starting on training though I have had the following: Breakfast - Protein shake and 5g creatine Lunch - Protein shake and 5g Creatine Dinner 5g Creatine and Chicken breast or steak with salad No snacks Fluids - 2 cups of coffee, 1 cup of tea and about 7 glasses of water (been getting pretty thirsty, due to the creatine I think) I haven't been intentionally starving myself, I just haven't been hungry with the shakes. I'm happy to eat, just haven't bothered because I wasn't sure what I needed to eat to get results. I need something fairly quick for breakfast and some ideas on what to eat at lunchtime. I'll probably stick with meat and salad for dinner and add in a sweet potato for the carbs. With the cardio I was hoping to diet some of the weight off first and then begin cardio. At the moment if I go out running etc I tend to get lower back problems due the high impact. Due to how unfit I am, I'm pretty shattered after doing the weights. Quote Link to comment Share on other sites More sharing options...
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