CraigE18

Hey All,

I'm a Brand New Addition to this forum and looking forward to getting to know you guys and Girls. I'm 18 Years old, have been Training on and off now for 2 Years. I've recently reached the point where I dont want to settle with being just 'average' and have bigger aspirations, such as taking Bodybuilding that step further, and maybe even competing in my early 20's.

I'm on my GAP year at the moment - Studying Personal Training and Fitness in Southampton Solent University in 2008. I'm a highly determined guy and will achieve any goals which I set myself.

I will be posting on here as a regular, and it would be Great if other members could help me along the way.

Thanks for taking the time to read. You'll be hearing from me soon!

Take it easy.

Craig Evans

gym rat

welcome dude, you'll learn alot from the guys on here

Con

welcome...

atm-12

Hi mate. These forums are really helpful and im sure you will learn a lot!

genesis

welcome

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CraigE18

Thanks guys, thats much appreciated.

I've been searching through a few threads and found a couple (Ok, 1) post which says newbies should introduce themselves and include their height, weight, goals etc. Which I didnt do, so here goes:


Age: 18
Height: 5'8 - 173cm
Weight: 168 lbs
Body Fat % - Last time I had a skin caliper test i was 12%. I stopped training for a month or so, but have been back into it and back to my previous shape. So I'm guessing around 12%
Diet - Previously, I havn't taken this too seriously. At the present though, My diet is as follows (this doesnt include my slip-ups, which happen too regularly, but I am getting better at preventing this from happening):

9:00 - Banana, Teaspoon of Peanut Butter, Flaxseed oil capsule (1000mg), 1 Scoop of Holland and Barret 'Body Fortress' Whey Protein

12:00 - Chicken breast, White Rice, Mixed Veg

(Post - Workout) 3:00 - 1 Scoop of Whey Protein

6:00 - Tuna in Brine, Baked Pot. Mixed Veg.

8:00 - 1 scoop of Whey Protein

Training Plan - I won't detail the exact exercises that I do. But basically my typical week is as follows:

Abs - 2 Compound Supersets of Upper and Lower abs. Mon - Sat. First thing in the morning.

Cardio - 20-30mins running first thing in the mornings on an empty stomache. I wont eat for an hour after this run, only drink water. I do this through Mondays to Saturday. Sunday is my REST day.

Monday - 3 Compound Supersets of Chest & Back. 1 Compound superset of Shoulders & Calves
Tuesday - 3 Compound Supersets of Triceps & Biceps. 1 compound superset of Shoulders
Wednesday - 4 Compound Supersets of Lower Body

The next three days are the same so Thurs: Chest/Back/Shoulders, Fri: Bi's/Tri's/Shoulders and so on....However, on Thurs/Fri/Sat I mix up my workouts. For instance, On Wednesday I would do Barbell Squats, and on Saturday I would do Ballet Squats, on Thursday I would do seated Low-Pulley, whereas on Monday I would do Dumbell Pullovers.

Sorry if this is really complicated!

Supplements - Body Fortress Whey Protein from Holland and Barrett. Cod Liver Oil capsules. Creatine Monohydrate; 3 Caps Before Workout - 3 Caps After. Flaxseed Caps.

Goals - Basically, My goal at the minute is to reach around 8% Body Fat. But this is proving hard as I regularly miss my morning runs.

Okay, so thats a pretty comprehensive summary of myself and surrounding factors. if anyone has any constructive criticism to add to this, I would be more than happy to apply their advice to my programme, diet etc...

I hope this helps a few of you to get to know me a bit better. I'm not one of these 1 posters. I'm here to stay, learn, and progress, with the help from you people with better and more experience. Thanks for reading.

Con

If your looking to tone up your program is good if your looking to get bigger it needs to be totally changed.

CraigE18

Yeah I'm looking to Sculpt. thanks for the feedback!

ParaManiac

Welcome Craig.

Why,if you have aspirations of competing,are you trying to lose weight?

Looking at your stats you are very lean.Why not take advantage of your natural growth levels and build a solid base now?

Your diet also needs attention regardless of goals.

Oats at breakfast with more protein - whey or eggs

PWO - carbs and protein

2000hrs - have another meal

Before bed - fats and slower release protein

Also,find yourself a better quality protein powder - use a board sponsor.

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CraigE18

Hey PARA -

Thanks for the feedback. Much Appreciated.

To be honest, i don't really know what to do at all. I'm confused myself. Thats sort of why I joined this forum to get as much help along the way as possible. When you say build a solid base, do you mean to bulk up and gain more muscle mass - which i can then sculpt later on?

I will definately use your advice on my diet. oats in the morning are a great idea.

And as for the Protein - I need help in this area too - I usually get Holland & Barretts because its the cheapest I can find. £12 per 908g tub, which lasts me around 16 days. I can't really afford much more at the moment. Is there any Good quality protein, at a great value for money?

Thanks again

ParaManiac

Exactly.

While you are still young make the most of your opportunity to naturally grow.

Id recommend a 3 day push/pull/legs routine incorporating compound movements.

Eat 6-8 predominantly healthy meals a day and drop 90% of that cardio.

Have a look at www.myprotein.co.uk for your supplements.

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CraigE18

Thanks man, I'l look into this.