could do with some guidance - UK-Muscle Body Building Community

loftgroover2 · 16-08-2006, 11:03 AM

hi people,
stats:
age 26
hight 5.11"
weight 16 stone 3 (as of monday)
muscle definition (sniggering tomyself now lol) none

just joined the site benn training now for 2 weeks (been training before just more determind now) the mon,wed,fri routine
mon: chest,biceps < would i be better doin tri's instead ov the bis? as i'm not far off doin them when i'm bench pressing?

wed:shoulder, tri's < same swap tri's with bi's?

fri: back, thighs

work outs are:
monday
benchpresses 3 sets 6-8 reps
incline bench 2 sets 6-8 reps
dips with added weight 2 sets 6-8 reps
barbell curls 3 sets 6-10 reps
dumbell curls 2 sets 6-10
hammer curls 2 sets 6-10 reps

wednesday
presses behind neck 3 sets 6-8 reps
uprite row 2 sets 8-10 reps
side lats 2 sets 8-10 reps
lying tricep presses 3 sets 6-10 reps
tricep pully pushdown 2 sets 8-10 reps

friday
lat pull to neck 2 sets 8-10reps
barbell bent over row 2 sets 6-10 reps
seated cable row 2 sets 6-10reps
squats 3 sets 6-10reps
leg curls 2 sets 8-10reps

food intake wise i've gone for 200g protien 333g carbs 133g fats a day based over the 6 meals its 33gp,55gc and 22gf each meal now then is this with the protien shakes included or do i add the protien shakes to it? i've been takein the protien shake after gym and before i go to bed am i going in the rite direction or is this all going pete tong?
i play football on a thursday 7.30 till 9 sat afternoon 90mins proper match and sunday morn 90 mins proper match. i've been takin sum eph 25+ to help me shift sum weight. but i'm begining to relise that i'm doin a big mistake in weight training and playing football trying to lose weight while tryin to put on muscle so as you can c i'm in a bit of a pickle any body with any tweeks for me and any heads up would be much apprecated thanks for looking
:lift:

invisiblekid · 16-08-2006, 01:07 PM

Not sure how you can play football the day after squatting and doing leg curls, i can barely get up - let alone down - stairs.

Try a push/pull/legs routine. Chest/Shoulders/Tris, Back/Bis, Legs. Maybe do it so your leg day falls on a Tuesday or Wednesday if you continue to play football.

25mg Ephedrine stacked with 200mg Caffiene and Baby Asprin will give you better results, but there isn't a real need to go down that route. Given your cardio routine (pressuming you play outfield), just shaping the diet slightly should give you good results - a guy called Hackskii who gives good diet advice here will no doubt give you an outline.

What is your Body Fat%?

I guess you need to tell us your goal - do you want to get big or just tone up and lose the BF?

loftgroover2 · 16-08-2006, 03:18 PM

size is what i'd like cuttin not really my goal. would like to stack on some lean muscle. as for bf mainly midrift area no matter what i do i just can't seem to lose it

16-08-2006, 11:03 AM	#1 (permalink)
loftgroover2 Newbie Trainer Join Date: Aug 2006 Posts: 2	could do with some guidance hi people, stats: age 26 hight 5.11" weight 16 stone 3 (as of monday) muscle definition (sniggering tomyself now lol) none just joined the site benn training now for 2 weeks (been training before just more determind now) the mon,wed,fri routine mon: chest,biceps < would i be better doin tri's instead ov the bis? as i'm not far off doin them when i'm bench pressing? wed:shoulder, tri's < same swap tri's with bi's? fri: back, thighs work outs are: monday benchpresses 3 sets 6-8 reps incline bench 2 sets 6-8 reps dips with added weight 2 sets 6-8 reps barbell curls 3 sets 6-10 reps dumbell curls 2 sets 6-10 hammer curls 2 sets 6-10 reps wednesday presses behind neck 3 sets 6-8 reps uprite row 2 sets 8-10 reps side lats 2 sets 8-10 reps lying tricep presses 3 sets 6-10 reps tricep pully pushdown 2 sets 8-10 reps friday lat pull to neck 2 sets 8-10reps barbell bent over row 2 sets 6-10 reps seated cable row 2 sets 6-10reps squats 3 sets 6-10reps leg curls 2 sets 8-10reps food intake wise i've gone for 200g protien 333g carbs 133g fats a day based over the 6 meals its 33gp,55gc and 22gf each meal now then is this with the protien shakes included or do i add the protien shakes to it? i've been takein the protien shake after gym and before i go to bed am i going in the rite direction or is this all going pete tong? i play football on a thursday 7.30 till 9 sat afternoon 90mins proper match and sunday morn 90 mins proper match. i've been takin sum eph 25+ to help me shift sum weight. but i'm begining to relise that i'm doin a big mistake in weight training and playing football trying to lose weight while tryin to put on muscle so as you can c i'm in a bit of a pickle any body with any tweeks for me and any heads up would be much apprecated thanks for looking :lift:

16-08-2006, 01:07 PM	#2 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Not sure how you can play football the day after squatting and doing leg curls, i can barely get up - let alone down - stairs. Try a push/pull/legs routine. Chest/Shoulders/Tris, Back/Bis, Legs. Maybe do it so your leg day falls on a Tuesday or Wednesday if you continue to play football. 25mg Ephedrine stacked with 200mg Caffiene and Baby Asprin will give you better results, but there isn't a real need to go down that route. Given your cardio routine (pressuming you play outfield), just shaping the diet slightly should give you good results - a guy called Hackskii who gives good diet advice here will no doubt give you an outline. What is your Body Fat%? I guess you need to tell us your goal - do you want to get big or just tone up and lose the BF? __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

16-08-2006, 03:18 PM	#3 (permalink)
loftgroover2 Newbie Trainer Join Date: Aug 2006 Posts: 2	size is what i'd like cuttin not really my goal. would like to stack on some lean muscle. as for bf mainly midrift area no matter what i do i just can't seem to lose it