9 months on..help please!!! - UK-Muscle Body Building Community

spreadercraig · 17-07-2007, 11:18 AM

Hi all.
I've been training for 9 months now and I'm gutted I seem to have made hardly any gains.
Please see before and after, and below for my diet / routine.

Please help me!!!

October 06 http://i187.photobucket.com/albums/x...aig/Craig1.jpg

July 07 http://i187.photobucket.com/albums/x...aig/Craig2.jpg

Routine:
Mon: Chest (Flat bench 3x10, Incline 3x10, Cable crossovers 3x10)
Shoulders (Standing military press 3x10, Upright rows 3x10)
Tris (Pushdowns 3x10)

Tues: Back (Lat pulldowns 3x10, Rows 3x10)
Biceps (ez barbell curl 3x10, alternate dumbell curl 3x10)

Weds: off

Thus: as Mon
Fri: as Tues

I'm not currently doing legs as I used to get called 'tree trunk legs' etc, and they are a wee bit disproportionate to my upper. Also had a disc out so that cuts out heavy squats.

Diet:
Usually each day is: 8.00am 1 weetabix, skimmed milk and a protien shake
10.30 pre workout 4 egg whites 1 toast and an apple
1.pm Shake just after training
3.pm Chicken breast or ham on 3 slices bread
6.pm Shake
9.pm 2 cod steaks with scoop of peas
12.00 4 egg whites 1 toast

Actually looking at that seems unadequate, but I'm paranoid about gaining more on my gut. I see myself as fat anyway.

We have a takeaway, say twice a week and I can't stay off the booze (a bottle of red wine a night)

I do cardio in the mornings before 8.00 2 - 3 times a week

Constructive criticism needed badly!!!
Thanks

rubduckofdeath · 17-07-2007, 11:25 AM

You've got a couple of answers in there already mate!

Cut out the booze & takeaways as much as possible, halve it maybe if you're going to find it hard to drop it completely?

You don't look like you're getting enough protein in your diet there. Drop the weetabix and get some oats in there. Skip the ham, not much protein in it, go for more chicken or some tuna or something similiar.

No chance you can do some leg exercises, even light squats / deads without damaging your back?

Liam · 17-07-2007, 11:29 AM

I'm just a beginner, but i can't see a massive probem there with your training / diet.. it has the basics so i would have thought you might have had more gains than that in 9months - althought some gains are clear.

Also do you stick to that diet as i would have thought in 9 months you would have lost more bodyfat than you appear to have if you do cardio 3 times a week.

One thing i can reccommend is work out, using your bodyweight, the amounts of protein / carbs / fats your body needs. Using this you can work out what your body needs each day for growth and just provide it with that.

It means you'll have to weigh all your meals, annoying at first (i havent even done it yet) but that way you don't under or over eat.

Hope this helps, ive tried... lol

edit: Just say the take away / red wine bit... - have a take away 1 once a week.. say weekend - somethng to lookforward to?
and try and cut down on the wine, maybe a glass a night to help you relax rather than the bottle?

spreadercraig · 17-07-2007, 01:25 PM

Hi and thanks for the input.

I perhaps could introduce some light squats...would this help? I suppose with correct form my back would only get stronger.

I forgot to mention, I haven't done cardio for the whole 9 months, only the past couple. And I do some light abs, 3 sets of crunches to (near enough) failure 1 or 2 times a week for the past couple of months.

So, cut out the booze (perhaps in the week?) add more protien to the diet.

Bulldozer · 17-07-2007, 01:45 PM

http://www.uk-muscle.co.uk/general-a...-how-grow.html

Check that thread out mate.

Your diet and training need attention IMO

Ollie B · 17-07-2007, 01:47 PM

mate u gotta cut out the booze and takeaways or you will get bitch tits!!! :beer1:

eventure · 17-07-2007, 01:54 PM

ollie is right. u need to change your diet or else you will be going backwards on yourself. replace the booze with continous protein shakes. Replace the takeaways for chicken breast, fish, salmon etc. Its up2 u m8. i just hope u dont do gear or else your liver is in serious trouble.

Alex

Ollie B · 17-07-2007, 01:56 PM

Alex is right but im sure u dont do gear mate. LOL!

spreadercraig · 18-07-2007, 12:07 AM

Thanks all.

This makes me more determined to train like an animal, and watch the diet much more!

I'm off the booze then for at least 6 out of 7 nights, and concentrating on good basic compound training.

One thing I also think I've neglected is constantly adding more weight wherever possible. I reached a plateaux and stayed there. Not anymore.....

ALake · 18-07-2007, 03:57 AM

Take away cebabs, whats that, about 100g of fat right there, along with crap quality proteins for muscle growth. .. might have probs there.

megatron · 18-07-2007, 01:14 PM

Quote:

Originally Posted by ALake

Take away cebabs, whats that, about 100g of fat right there, along with crap quality proteins for muscle growth. .. might have probs there.

Depends, a good shish kabab or even better chicken kebab with a SMALL amount of sause and lots of salad is a good BB meal.

Bulldozer · 18-07-2007, 01:24 PM

I have about 2 chicken kebabs a week

kevo · 18-07-2007, 02:13 PM

Man I love chicken kebabs, with loads of chilli sauce, no mayo or gunk, just chilli and lots of salad!

Conrad · 18-07-2007, 02:37 PM

Quote:

Originally Posted by megatron

Depends, a good shish kabab or even better chicken kebab with a SMALL amount of sause and lots of salad is a good BB meal.

Megatron you have to be kidding me.... the chicken in chicken kebabs is terrible processed crap, full of fat and addatives. Id stear clear of them full stop. If you really have to do take aways then Ckicken tika - you know the dish without the sauce is alright... its maranaded and cooked in a clay oven...although d still just stick to turkey and chicken breasts.

kevo · 18-07-2007, 02:42 PM

Quote:

Originally Posted by Conrad

Megatron you have to be kidding me.... the chicken in chicken kebabs is terrible processed crap, full of fat and addatives. Id stear clear of them full stop. If you really have to do take aways then Ckicken tika - you know the dish without the sauce is alright... its maranaded and cooked in a clay oven...although d still just stick to turkey and chicken breasts.

Not at all mate, well, the chicken anyway, my local is proper marinaded chicken chunks cooked in a clay oven!! But that might just be my local one lol!

17-07-2007, 11:18 AM	#1 (permalink)
spreadercraig Newbie Trainer Join Date: Jul 2007 Posts: 25	9 months on..help please!!! Hi all. I've been training for 9 months now and I'm gutted I seem to have made hardly any gains. Please see before and after, and below for my diet / routine. Please help me!!! October 06 http://i187.photobucket.com/albums/x...aig/Craig1.jpg July 07 http://i187.photobucket.com/albums/x...aig/Craig2.jpg Routine: Mon: Chest (Flat bench 3x10, Incline 3x10, Cable crossovers 3x10) Shoulders (Standing military press 3x10, Upright rows 3x10) Tris (Pushdowns 3x10) Tues: Back (Lat pulldowns 3x10, Rows 3x10) Biceps (ez barbell curl 3x10, alternate dumbell curl 3x10) Weds: off Thus: as Mon Fri: as Tues I'm not currently doing legs as I used to get called 'tree trunk legs' etc, and they are a wee bit disproportionate to my upper. Also had a disc out so that cuts out heavy squats. Diet: Usually each day is: 8.00am 1 weetabix, skimmed milk and a protien shake 10.30 pre workout 4 egg whites 1 toast and an apple 1.pm Shake just after training 3.pm Chicken breast or ham on 3 slices bread 6.pm Shake 9.pm 2 cod steaks with scoop of peas 12.00 4 egg whites 1 toast Actually looking at that seems unadequate, but I'm paranoid about gaining more on my gut. I see myself as fat anyway. We have a takeaway, say twice a week and I can't stay off the booze (a bottle of red wine a night) I do cardio in the mornings before 8.00 2 - 3 times a week Constructive criticism needed badly!!! Thanks Last edited by spreadercraig; 17-07-2007 at 11:22 AM.

17-07-2007, 11:25 AM	#2 (permalink)
rubduckofdeath Newbie Trainer Join Date: Jan 2007 Posts: 72	Re: 9 months on..help please!!! You've got a couple of answers in there already mate! Cut out the booze & takeaways as much as possible, halve it maybe if you're going to find it hard to drop it completely? You don't look like you're getting enough protein in your diet there. Drop the weetabix and get some oats in there. Skip the ham, not much protein in it, go for more chicken or some tuna or something similiar. No chance you can do some leg exercises, even light squats / deads without damaging your back?

17-07-2007, 11:29 AM	#3 (permalink)
Liam Getting HUGE! Join Date: Jun 2007 Location: Newcastle Posts: 1,279	Re: 9 months on..help please!!! I'm just a beginner, but i can't see a massive probem there with your training / diet.. it has the basics so i would have thought you might have had more gains than that in 9months - althought some gains are clear. Also do you stick to that diet as i would have thought in 9 months you would have lost more bodyfat than you appear to have if you do cardio 3 times a week. One thing i can reccommend is work out, using your bodyweight, the amounts of protein / carbs / fats your body needs. Using this you can work out what your body needs each day for growth and just provide it with that. It means you'll have to weigh all your meals, annoying at first (i havent even done it yet) but that way you don't under or over eat. Hope this helps, ive tried... lol edit: Just say the take away / red wine bit... - have a take away 1 once a week.. say weekend - somethng to lookforward to? and try and cut down on the wine, maybe a glass a night to help you relax rather than the bottle?

17-07-2007, 01:25 PM	#4 (permalink)
spreadercraig Newbie Trainer Join Date: Jul 2007 Posts: 25	Re: 9 months on..help please!!! Hi and thanks for the input. I perhaps could introduce some light squats...would this help? I suppose with correct form my back would only get stronger. I forgot to mention, I haven't done cardio for the whole 9 months, only the past couple. And I do some light abs, 3 sets of crunches to (near enough) failure 1 or 2 times a week for the past couple of months. So, cut out the booze (perhaps in the week?) add more protien to the diet.

17-07-2007, 01:45 PM	#5 (permalink)
Bulldozer craving a pizza :( Join Date: Nov 2006 Location: Kent Posts: 2,393	Re: 9 months on..help please!!! http://www.uk-muscle.co.uk/general-a...-how-grow.html Check that thread out mate. Your diet and training need attention IMO __________________ If fifty million people say a foolish thing, it is still a foolish thing. ~ Anatole France 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.

17-07-2007, 01:54 PM	#7 (permalink)
eventure Gym Addict Join Date: Jul 2007 Location: North London Barnet Posts: 86	Re: 9 months on..help please!!! ollie is right. u need to change your diet or else you will be going backwards on yourself. replace the booze with continous protein shakes. Replace the takeaways for chicken breast, fish, salmon etc. Its up2 u m8. i just hope u dont do gear or else your liver is in serious trouble. Alex

18-07-2007, 12:07 AM	#9 (permalink)
spreadercraig Newbie Trainer Join Date: Jul 2007 Posts: 25	Re: 9 months on..help please!!! Thanks all. This makes me more determined to train like an animal, and watch the diet much more! I'm off the booze then for at least 6 out of 7 nights, and concentrating on good basic compound training. One thing I also think I've neglected is constantly adding more weight wherever possible. I reached a plateaux and stayed there. Not anymore.....

18-07-2007, 03:57 AM	#10 (permalink)
ALake Gym Addict Join Date: Feb 2007 Location: Norwich Posts: 204	Re: 9 months on..help please!!! Take away cebabs, whats that, about 100g of fat right there, along with crap quality proteins for muscle growth. .. might have probs there.

18-07-2007, 01:24 PM	#12 (permalink)
Bulldozer craving a pizza :( Join Date: Nov 2006 Location: Kent Posts: 2,393	Re: 9 months on..help please!!! I have about 2 chicken kebabs a week __________________ If fifty million people say a foolish thing, it is still a foolish thing. ~ Anatole France 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.

18-07-2007, 02:13 PM	#13 (permalink)
kevo Getting HUGE! Join Date: Aug 2003 Location: North Wales Posts: 1,272	Re: 9 months on..help please!!! Man I love chicken kebabs, with loads of chilli sauce, no mayo or gunk, just chilli and lots of salad! __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

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