Need help!!!! :)! - UK-Muscle Body Building Community

99problems · 13-09-2004, 02:01 PM

Right I have been eating a quite large amount of food recently.. (the right food) and having a cheat meal every saturday lunch time.. Now I am coming to the end of a 5day split I have been doing for a while.. Just an average 5day split with compound and isolation exercises.. Alternating reps and sets each week.. Now this ends in a weeks time, and I am meant to take a weeks break after that week. So once that is over I have decided I want to do 8 weeks of alot of bulking up, for strength and muscle mass.

So before I get onto the diet part of things I the first thing I need help on is a routine, obviously for muscle size and strength a compound based routine would be the best. However the gym I am at currently doesnt have barbells and the dumbells are not nearly heavy enough to do Squats and deadlifts.. Bench press with dumbells is fine.. But for leg exercises I have to use a cable machine mainly. So was wondering if anyone could point me in the direction for a good routine... I am thinking about an intense 8 week 5day split..

Also one thing has been troubling me for a while is my diet, see unfortunately I am one of those people who will only eat certain things.. so hear is my current diet..

Meal 1 : 2x eggs, WW toast, weetabix with protoplex shake
Meal 2 : WW Chicken Sandwich
Meal 3 : Chicken w/brown rice
Meal 4 : Protoplex shake
Meal 5 : Steak and Veg
Meal 6 : Protoplex shake (before bed)

My main problem is I dont know how much I am eating etc as in what portion sizes I should be eating, I want to bulk up like crazy so I know I am going to have to eat alot just unsure how big the portions should be etc...

I also take creatine everyday, any other supplements or anything I should buy for bulking up that u can recomend?

I've got 2 weeks before this starts, looking forward to it

Thanks in advance
Neil

megatron · 13-09-2004, 04:59 PM

I will try my best to help:

I would do 3 workouts per week, less even when doing compounds...

day 1 could be back and shoulders:

3X8 upright rows
3X8 cable pulldowns
3X8 military presses
3X8 seated rows
3X8 shoulder raises
3x8 Squats - I do em each time to get the test up.

........................

Day 2 chest + leg

3X8 bench
3X8 incline flys (dumbell)
3X8 seated flys (machine)
3X8 straight arm overhead barbell rasies
squats
deads
leg presses (as many as u can)

day 3 arms

3x8 chin ups
3x8 preacher curls
3x8 ez curls
3x8 skullcrushers
3x8 tri extensions
Squats again
..........................

Also Some may disagree but I would rather eat cottage cheese or even steak before bed than a shake which will be used by the body quite quickly.

13-09-2004, 02:01 PM	#1 (permalink)
99problems Newbie Trainer Join Date: Sep 2004 Posts: 61	Need help!!!! :)! Right I have been eating a quite large amount of food recently.. (the right food) and having a cheat meal every saturday lunch time.. Now I am coming to the end of a 5day split I have been doing for a while.. Just an average 5day split with compound and isolation exercises.. Alternating reps and sets each week.. Now this ends in a weeks time, and I am meant to take a weeks break after that week. So once that is over I have decided I want to do 8 weeks of alot of bulking up, for strength and muscle mass. So before I get onto the diet part of things I the first thing I need help on is a routine, obviously for muscle size and strength a compound based routine would be the best. However the gym I am at currently doesnt have barbells and the dumbells are not nearly heavy enough to do Squats and deadlifts.. Bench press with dumbells is fine.. But for leg exercises I have to use a cable machine mainly. So was wondering if anyone could point me in the direction for a good routine... I am thinking about an intense 8 week 5day split.. Also one thing has been troubling me for a while is my diet, see unfortunately I am one of those people who will only eat certain things.. so hear is my current diet.. Meal 1 : 2x eggs, WW toast, weetabix with protoplex shake Meal 2 : WW Chicken Sandwich Meal 3 : Chicken w/brown rice Meal 4 : Protoplex shake Meal 5 : Steak and Veg Meal 6 : Protoplex shake (before bed) My main problem is I dont know how much I am eating etc as in what portion sizes I should be eating, I want to bulk up like crazy so I know I am going to have to eat alot just unsure how big the portions should be etc... I also take creatine everyday, any other supplements or anything I should buy for bulking up that u can recomend? I've got 2 weeks before this starts, looking forward to it Thanks in advance Neil

13-09-2004, 04:59 PM	#2 (permalink)
megatron Just ignore him Join Date: Apr 2004 Posts: 3,754	I will try my best to help: I would do 3 workouts per week, less even when doing compounds... day 1 could be back and shoulders: 3X8 upright rows 3X8 cable pulldowns 3X8 military presses 3X8 seated rows 3X8 shoulder raises 3x8 Squats - I do em each time to get the test up. ........................ Day 2 chest + leg 3X8 bench 3X8 incline flys (dumbell) 3X8 seated flys (machine) 3X8 straight arm overhead barbell rasies squats deads leg presses (as many as u can) day 3 arms 3x8 chin ups 3x8 preacher curls 3x8 ez curls 3x8 skullcrushers 3x8 tri extensions Squats again .......................... Also Some may disagree but I would rather eat cottage cheese or even steak before bed than a shake which will be used by the body quite quickly. __________________ I feel that life is too short to worry about upsetting the general consensus when one thinks against the grain. I will speak my mind truthfully, even if it means making enemies. Although you may disagree with me - it is all simply opinion, no right or wrong. I won't lie to anyone in order to be accepted by the noisy majority otherwise I sacrifice my credability. If you choose to hate me as a result that is your issue not mine. "He who stands with me shall be my brother" Fight against NAMBLA: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.