Need advice on routine - UK-Muscle Body Building Community

Midd70 · 03-09-2006, 12:46 PM

Hi all,

I am new to the board so here goes. I have read lots of threads with regards to building mass/muscle and have picked up some great info. I have been training in general for 2 years now and I want to gain some weight/size. I am stopping the cardio work to increase the amount of lbs I put on so would really appreciate some good advice on my diet. The problem is I don't seem to build muscle easily but do put on weight around my waist. My height is 5ft 7inch and currently 10stone 8lbs.
I have drawn up my new diet and here it is

Breakfast 7am
- 100g Oats
- 1 all-in1 whey protein drink with water

Snack: 10am
- 3 slices of brown bread
- 2 eggs

Dinner: 1pm
- 100g Whole wheat pasta
- 100g of chicken
- Small can of kidney beans
- 15ml olive oil
- banana
Post workout: 5pm
- Either an All-in1 meal replacement or whey protein drink with water

Tea: 8pm
- Baked Potato or 100g of Whole wheat pasta
- tuna or salmon steak with tomato sauce
-maybe a garlic bread

Before Bed: 11pm
- 1 Tin pilchards
- whey protein drink with water or All-in1 meal replacement drink I also drink lots of water and take multi vitamins and cod liver oil Capsules

All this roughly works out at –
Protein: 245g
Carbs: 270g
Fats: 60g
Calories: 2660

My routine is usually 4 sets of 6-8 reps for each of the following

Monday (chest and tri’s)
Flat db press
Incline db fly’s
Weighted dips
Tri pull down

Wednesday (Back and bi’s)
Cable seated rows
Lat pull down
Seated db curls
Seated hammer curls

Friday (shoulders and legs)
Seated shoulder press
Upright rows
Leg press
Leg extensions

Any advice would be greatly appreciated as I am not sure whether this is the right way to go?
Thanks!

BIG-UNC · 03-09-2006, 06:25 PM

all i can suggest is to lower your carb intake mate!

im sure one of the more knoledgable on diets lads will add to this

but imo you have too many carbs!!!

id put your shoulders with your chest and tris

if you can put some squats in with ya legs too!

bent over rows with ya back aswell!!!

oh and some sit-ups eod maybe or a little cardio too!!! get rid of ya pouch but once your diet is sorted out right you will b ok mate

invisiblekid · 04-09-2006, 01:00 PM

If you want mass you really need to be doing Deadlifts on back day and Squats on leg day if you can. I'd suggest some hamstring work also - maybe s/legged deads or leg curls.

The 10am snack - get rid of a slice of bread. 2 max I'd say. Will bring down your overall carbs by 15-20g.

Add Flax or even better Fish oils to your diet rather than just cod liver oil

Add some 50g carbs (dextrose/glucose/maltodextrin or even just oats) to your PWO. Use them here rather than having a Garlic Bread with your 8pm meal.

Ultrasonic · 04-09-2006, 03:03 PM

I'm a newbie, but a few thoughts...

To get 245g protein you must be getting a lot of that from whey? More real food would probably be better if you could manage it.

10 am snack - maybe add a couple of egg whites to the whole eggs? You're going a long time from 7am till 1pm without eating very much. Maybe eat some nuts here too?

Dinner 1pm - Maybe save the banana to have nearer when you start your workout (when is that?) to give you more energy then?

PWO whey and glucose would be better than the MRP here.

Tea 8pm - swap the garlic bread for some veg. e.g. brocolli (there's very little fruit/veg. in your diet at the moment)

Before bed - the pilchards are good, but I'd be interested to know whether people think it's worth having the whey too? You don't want an MRP here as you don't want the carbs just before bed.

Midd70 · 04-09-2006, 04:57 PM

Thanks for the replies and advice guys, I will change my diet and routine accordingly.
One thing that I am not sure about is cardio? would three runs a week be ok say between 3 and 5 miles or maybe a bike ride for a couple of hours at the weekend as I don’t wont to undo all the hard work.
Again thanks for the time with the replies.

Dudex · 04-09-2006, 06:59 PM

hey man, all good advice so far, for cardio do 3-4, 25-40 mins sessions a week. Try to keep the sessions at a moderate intensity. Maybe move the tin of pilchards to the 10am meal, if you want to take a shake before bed swap the whey for a slower releasing protein/protein blend.
As said drop some of the carbs, and replace some of those calories with good fats.

03-09-2006, 12:46 PM	#1 (permalink)
Midd70 Newbie Trainer Join Date: Sep 2006 Posts: 8	Need advice on routine Hi all, I am new to the board so here goes. I have read lots of threads with regards to building mass/muscle and have picked up some great info. I have been training in general for 2 years now and I want to gain some weight/size. I am stopping the cardio work to increase the amount of lbs I put on so would really appreciate some good advice on my diet. The problem is I don't seem to build muscle easily but do put on weight around my waist. My height is 5ft 7inch and currently 10stone 8lbs. I have drawn up my new diet and here it is Breakfast 7am - 100g Oats - 1 all-in1 whey protein drink with water Snack: 10am - 3 slices of brown bread - 2 eggs Dinner: 1pm - 100g Whole wheat pasta - 100g of chicken - Small can of kidney beans - 15ml olive oil - banana Post workout: 5pm - Either an All-in1 meal replacement or whey protein drink with water Tea: 8pm - Baked Potato or 100g of Whole wheat pasta - tuna or salmon steak with tomato sauce -maybe a garlic bread Before Bed: 11pm - 1 Tin pilchards - whey protein drink with water or All-in1 meal replacement drink I also drink lots of water and take multi vitamins and cod liver oil Capsules All this roughly works out at – Protein: 245g Carbs: 270g Fats: 60g Calories: 2660 My routine is usually 4 sets of 6-8 reps for each of the following Monday (chest and tri’s) Flat db press Incline db fly’s Weighted dips Tri pull down Wednesday (Back and bi’s) Cable seated rows Lat pull down Seated db curls Seated hammer curls Friday (shoulders and legs) Seated shoulder press Upright rows Leg press Leg extensions Any advice would be greatly appreciated as I am not sure whether this is the right way to go? Thanks!

03-09-2006, 06:25 PM	#2 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	all i can suggest is to lower your carb intake mate! im sure one of the more knoledgable on diets lads will add to this but imo you have too many carbs!!! id put your shoulders with your chest and tris if you can put some squats in with ya legs too! bent over rows with ya back aswell!!! oh and some sit-ups eod maybe or a little cardio too!!! get rid of ya pouch but once your diet is sorted out right you will b ok mate __________________ UKM's Uncle Hackskii's buddy To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by BIG-UNC; 03-09-2006 at 06:29 PM.

04-09-2006, 01:00 PM	#3 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	If you want mass you really need to be doing Deadlifts on back day and Squats on leg day if you can. I'd suggest some hamstring work also - maybe s/legged deads or leg curls. The 10am snack - get rid of a slice of bread. 2 max I'd say. Will bring down your overall carbs by 15-20g. Add Flax or even better Fish oils to your diet rather than just cod liver oil Add some 50g carbs (dextrose/glucose/maltodextrin or even just oats) to your PWO. Use them here rather than having a Garlic Bread with your 8pm meal. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results". Last edited by invisiblekid; 04-09-2006 at 01:05 PM.

04-09-2006, 04:57 PM	#5 (permalink)
Midd70 Newbie Trainer Join Date: Sep 2006 Posts: 8	Thanks for the replies and advice guys, I will change my diet and routine accordingly. One thing that I am not sure about is cardio? would three runs a week be ok say between 3 and 5 miles or maybe a bike ride for a couple of hours at the weekend as I don’t wont to undo all the hard work. Again thanks for the time with the replies. Last edited by Midd70; 04-09-2006 at 05:01 PM.

04-09-2006, 06:59 PM	#6 (permalink)
Dudex Gym Addict Join Date: Sep 2005 Posts: 120	hey man, all good advice so far, for cardio do 3-4, 25-40 mins sessions a week. Try to keep the sessions at a moderate intensity. Maybe move the tin of pilchards to the 10am meal, if you want to take a shake before bed swap the whey for a slower releasing protein/protein blend. As said drop some of the carbs, and replace some of those calories with good fats. __________________ Lack of will power has caused more failure than lack of intelligence or ability.

04-09-2006, 03:03 PM	#4 (permalink)
Ultrasonic Gym Addict Join Date: Jul 2004 Location: Around Posts: 123	I'm a newbie, but a few thoughts... To get 245g protein you must be getting a lot of that from whey? More real food would probably be better if you could manage it. 10 am snack - maybe add a couple of egg whites to the whole eggs? You're going a long time from 7am till 1pm without eating very much. Maybe eat some nuts here too? Dinner 1pm - Maybe save the banana to have nearer when you start your workout (when is that?) to give you more energy then? PWO whey and glucose would be better than the MRP here. Tea 8pm - swap the garlic bread for some veg. e.g. brocolli (there's very little fruit/veg. in your diet at the moment) Before bed - the pilchards are good, but I'd be interested to know whether people think it's worth having the whey too? You don't want an MRP here as you don't want the carbs just before bed.