airforce1

Hi all, first post so go easy on me

6.30am - bowl of bran flakes with milk. maxi cyclone with bcaa's
8.30am - oat cereal bar
9.30am - tuna sandwich and apple
12.30pm - tuna sandwich and banana
3.30pm - myprotein meal replacement shake
5.45pm - bcaa's with water
6pm - gym(strictly weights)
7pm - cyclone with bcaa's
7.30pm - meat(chicken/steak/fish) with rice and veg
9.30pm - myprotein meal replacement shake

get just under 8 hours sleep in the week.
training for about 50mins 4 or 5 times a week. usually....

mon - back n shoulders
tues - arms
wed - rest
thurs - chest n tris
fri - back n shoulders
sat or sun - legs


im only 5ft 8, 8stone 10lbs, very lean though.

any recommendations on my diet and training programme?(just rearrange what should be done on the days, i enjoy researching exercises!)

thanks all!!

ParaManiac

Not a good training routine for gaining weight - cramming too much into 7 days so not enough recovery time.Diet needs tweaking - esp brekky,have oats and eggs/protein powder(lose the cereal bar)

day 1 - chest/shoulders
day 2 - rest
day 3 - legs
day 4 - rest
day 5 - back/biceps
day 6 and 7 - rest
day 8 - repeat

Up the complex carbs and add healthy fats to gain weight and do yourself,and your pocket,a favour,and replace the maximuscle products.

airforce1

tell me about with the maximuscle products!! was just recommended by a friend who said theres not really a all in one replacement apart from myprotein hurricane....but i was just picky and didnt like the flavours on there!!!

is there not sufficient protein in cyclone for the morning?

thanks for the training plan, i did suggest doing 3 times a week but i got told to hit it hard as much as poss thats why ive been goin so much. am i burning off extra calories im eating by going too much??

also how can i up my complex carbs? i have brown bread with my sandwiches. wat other stuff could i take to work? i find im eating pretty much all the time when there. maybe just more rice/pasta with my dinner???

thanks again

ah24

Woah 10meals!

I used to have around 7-8, now im tying this new 'bolus dosing'. Iv'e cut down to like 5 meals a day, the theory behind it is that by keeping these meals going in every 2-3 hours the body becomes un-responsive to protein synthesis due to constant high level of amino acids.

Where as having slightly larger meals 3.5+ hours a part but supplementing with branch chained amino acids, should help spike the protein synthesis.

Nothings proven, but its just a theory at the moment, im trying it and it seems to be working fine!

ParaManiac

Wholegrain rice/pasta,sweet potatoes,oats,wholemeal bread(not just brown) or better still wholemeal pitta.

Try"Extreme build and recover" instead of Cyclone.

airforce1

yea i meant wholemeal when i said brown sorry pal. with the supplements am i just looking for whey protein to have in the morning and post workout?

also with the training plan u suggested....would that be 3 exercises per muscle group?

ah24

As far as supplements are concerned id recommend whey protein, creatine mono and a good multi-vit. Don't need anything flash so long as your diets good.

I think i can speak for para in that the 3 exercises would depend on the bodypart - smaller bodyparts like biceps and triceps may need less, bigger mucle groups like the legs would need more. Depends what training style your going for though.

ParaManiac

As above,you have to find a routine that works for you.So to just specify a number of exercises per muscle group would be bad advice as what works for me will not necessarilly work for you.

Stick to compound movements(bench press,squat,BB rowing,BB shoulder press etc.)for maximum growth.

Whey protein is more suited to Pwo.A blended protein at other times.

airforce1

yea i do tend to do compound movements with a few exceptions for extra exercises for bis n tris...

sorry to be a pain any chance u cud quickly draft me out a training plan or point me in the direction of any gd links. lookin to bulk up obv...

ParaManiac

Search "how to grow" by Big.

airforce1

cheers pal, just gave that a read. im not convinced tho... 2 intense workouts per week? surely that wont work.

DaPs

You really need to eat more anyway, you are well underweight.

ah24

Sorry, but shut up mate. What great results have you got?

From the look of his diet there, aslong as the portion sizes are of a decent size he will grow - aslong as he's being 100% honest and gives it time.

Daps, its not just a case of 'oh im underweight i must go eat sh1t loads'...he needs to get his maintenance cals worked out and then his macronutrient ratio's.

If you have any more advice why not back it up and tell him what he needs instead of just saying he's underweight and needs to eat more?

toxictoffee

lol at this thread

simpe enough...

eat in a surplus = growth
eat in a deficit = get smaller

ah24

Not quite. If it was that simple everyone would look great.

If you just said that to someone who doesnt know what they're doing, how would they know where abouts a surplus and defecit was?

Or meal timings? Amount of meals? Macro ratios?

Even if you were to tell someone how many cals they should have, they can still fill up with empty cals or trans fats. Same applies with slimming down, why do you think most people do it unsuccessfully?

Nutrition is not something i would call simple.