Run out of weight at home, time for gym - help! - UK-Muscle Body Building Community

Tompson · 02-11-2007, 11:36 AM

Hi,

Been having a go at putting on some weight and upping the strength. I posted a while ago about compound routines with dumbells at home etc, quickly realised what was being said on here was true, had good results in some places doing dumbell work but isolated weak spots - elbows particularly so its off to the gym!

I've not been in years, so after some advise on what to do.

From reading here it look like

Mon:
Squats
Bench
Rows

Wed:
Deads
Pulldowns
Overhead Press

Fri:
As mon

is 5x5 the best way for building mass and strength?
Is this all i should be doing, just seems odd to me that this will be enough, but if its is then i'll happily give it my all!

Should/can i do a bit of isolation dumbell stuff at home on sundays maybe, or add some in at the gym, if so what - or is it really not neccesary?

Have posted my diet up here - http://www.uk-muscle.co.uk/food-diet...et-please.html and would appreciate some thoughts on it.

Overall aim is to bulk up and increase strength. I'm 6'3 started at just over 11st, now at 12st 9, but still look mega skinny. Being tall and light gives me gangly arms which stand out a mile off.
I'd think i've got another stone to add to get me in good proportion with my height. A little more wouldn't hurt, so overall aim i guess might be late 14's?

I do want to lose a bit of weight around midsection, thats the only place that looks a little weighty, so need some good cardio in there. Trouble is i'm going to be in the gym about 8pm - I've read cardio is best on an empty stomach. So what do i do? More of it, higher intensity? or is it pointless at that time of night.
the mental issue i have with cardio is that it might be a negative to gaining weight. I'm thinking cardio will eat the fat not the lean mass, but can you reasuure me on that......

Thanks again

Bulldozer · 02-11-2007, 11:40 AM

I like the routine a lot.

Its kinda mark rippetoes , bill starr based . (both awesome strength coaches)

It will be plenty if you work hard in those lifts, i would add some hamstring curls to it personally tho.

Others will hate the workout im sure tho lol

13stonetarget · 02-11-2007, 11:48 AM

Hi Tompson, you're right about the cardio, AM is best. You could always do some after your weights session, too though. This should help you drop a little fat.

Good luck!

ParaManiac · 02-11-2007, 01:58 PM

Hello mate,i wouldn't worry too much about cardio,concentrate on hitting the weights and sorting your diet(this will be the problem)

Adding the muscle you desire will automatically aid fat loss.

Anyhow at your height and weight you cant possibly be fat.

Tompson · 02-11-2007, 02:06 PM

Thanks, Nah defo not fat, but virtually flat chest and 36" waist so theres a little to come off there!

Any pointers on the diet, i put the link in the first post but i'll paste the relevant bit here too.

Meal 1 - 08:00:
100g oats (normally 4 Oatibix with some milk)
2 boiled eggs
2 slices wholemeal toast

Meal 2 - 10:00
Not really a meal, but a mega-mass shake, seems to work for me...
382cal, 21g protien, 60g carbs, 5.4g fat.

off to work

Meal 3 - 12:00
Baked potatoe with tuna

Meal 4 - 14:00
Yogurt and a banana

Meal 5 - 16:00
Chicken+mayo sarnie

Meal 6 - 18:00
Changable, normally fruit and yogurt again, maybe a nutrigrain bar thingy, depends what i can get my hands on.

Back home again

Meal 7 - 20:00
100-150g rice
2 chicken breast sometimes in a sauce, normally not
salad

Meal 8 - 22:00
Another mega mass shake

Cheers!

ParaManiac · 03-11-2007, 11:12 AM

Quote:

Originally Posted by Tompson

Thanks, Nah defo not fat, but virtually flat chest and 36" waist so theres a little to come off there!

Any pointers on the diet, i put the link in the first post but i'll paste the relevant bit here too.

Meal 1 - 08:00:
100g oats (normally 4 Oatibix with some milk)
2 boiled eggs need more protein,egg whites or 30g whey
2 slices wholemeal toast replace with fruit and nuts

Meal 2 - 10:00
Not really a meal, but a mega-mass shake, seems to work for me...
382cal, 21g protien, 60g carbs, 5.4g fat. whole food instead

off to work

Meal 3 - 12:00
Baked potatoe with tuna move meal 3 to 1300 ,sweet potato better

Meal 4 - 14:00
Yogurt and a banana lose this meal

Meal 5 - 16:00
Chicken+mayo sarnie similar meal to 3

Meal 6 - 18:00
Changable, normally fruit and yogurt again, maybe a nutrigrain bar thingy, depends what i can get my hands on. handful of almonds

Back home again

Meal 7 - 20:00
100-150g rice
2 chicken breast sometimes in a sauce, normally not
salad add some veg

Meal 8 - 22:00
Another mega mass shake replace with cottage cheese or casein shake with efa source(fish oils)

Cheers!

dont forget vits and mins,efa's and veg
use you mega mass shake pwo - too many simple sugars at other times

Tompson · 05-11-2007, 01:29 PM

Great, thanks for your help

Tom.

02-11-2007, 11:36 AM	#1 (permalink)
Tompson Newbie Trainer Join Date: Sep 2007 Posts: 10	Run out of weight at home, time for gym - help! Hi, Been having a go at putting on some weight and upping the strength. I posted a while ago about compound routines with dumbells at home etc, quickly realised what was being said on here was true, had good results in some places doing dumbell work but isolated weak spots - elbows particularly so its off to the gym! I've not been in years, so after some advise on what to do. From reading here it look like Mon: Squats Bench Rows Wed: Deads Pulldowns Overhead Press Fri: As mon is 5x5 the best way for building mass and strength? Is this all i should be doing, just seems odd to me that this will be enough, but if its is then i'll happily give it my all! Should/can i do a bit of isolation dumbell stuff at home on sundays maybe, or add some in at the gym, if so what - or is it really not neccesary? Have posted my diet up here - http://www.uk-muscle.co.uk/food-diet...et-please.html and would appreciate some thoughts on it. Overall aim is to bulk up and increase strength. I'm 6'3 started at just over 11st, now at 12st 9, but still look mega skinny. Being tall and light gives me gangly arms which stand out a mile off. I'd think i've got another stone to add to get me in good proportion with my height. A little more wouldn't hurt, so overall aim i guess might be late 14's? I do want to lose a bit of weight around midsection, thats the only place that looks a little weighty, so need some good cardio in there. Trouble is i'm going to be in the gym about 8pm - I've read cardio is best on an empty stomach. So what do i do? More of it, higher intensity? or is it pointless at that time of night. the mental issue i have with cardio is that it might be a negative to gaining weight. I'm thinking cardio will eat the fat not the lean mass, but can you reasuure me on that...... Thanks again

02-11-2007, 11:40 AM	#2 (permalink)
Bulldozer craving a pizza :( Join Date: Nov 2006 Location: Kent Posts: 2,393	Re: Run out of weight at home, time for gym - help! I like the routine a lot. Its kinda mark rippetoes , bill starr based . (both awesome strength coaches) It will be plenty if you work hard in those lifts, i would add some hamstring curls to it personally tho. Others will hate the workout im sure tho lol __________________ 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.

02-11-2007, 11:48 AM	#3 (permalink)
13stonetarget does this t-shirt make my cock look fat? Join Date: Aug 2007 Posts: 686	Re: Run out of weight at home, time for gym - help! Hi Tompson, you're right about the cardio, AM is best. You could always do some after your weights session, too though. This should help you drop a little fat. Good luck!

02-11-2007, 01:58 PM	#4 (permalink)
ParaManiac Yes,I have an addiction Join Date: Mar 2007 Location: Manchester Posts: 1,785	Re: Run out of weight at home, time for gym - help! Hello mate,i wouldn't worry too much about cardio,concentrate on hitting the weights and sorting your diet(this will be the problem) Adding the muscle you desire will automatically aid fat loss. Anyhow at your height and weight you cant possibly be fat. __________________ When a man opens the car door for his wife, it's either a new car or a new wife. Prince Philip To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

02-11-2007, 02:06 PM	#5 (permalink)
Tompson Newbie Trainer Join Date: Sep 2007 Posts: 10	Re: Run out of weight at home, time for gym - help! Thanks, Nah defo not fat, but virtually flat chest and 36" waist so theres a little to come off there! Any pointers on the diet, i put the link in the first post but i'll paste the relevant bit here too. Meal 1 - 08:00: 100g oats (normally 4 Oatibix with some milk) 2 boiled eggs 2 slices wholemeal toast Meal 2 - 10:00 Not really a meal, but a mega-mass shake, seems to work for me... 382cal, 21g protien, 60g carbs, 5.4g fat. off to work Meal 3 - 12:00 Baked potatoe with tuna Meal 4 - 14:00 Yogurt and a banana Meal 5 - 16:00 Chicken+mayo sarnie Meal 6 - 18:00 Changable, normally fruit and yogurt again, maybe a nutrigrain bar thingy, depends what i can get my hands on. Back home again Meal 7 - 20:00 100-150g rice 2 chicken breast sometimes in a sauce, normally not salad Meal 8 - 22:00 Another mega mass shake Cheers!

05-11-2007, 01:29 PM	#7 (permalink)
Tompson Newbie Trainer Join Date: Sep 2007 Posts: 10	Re: Run out of weight at home, time for gym - help! Great, thanks for your help Tom.

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