Lankdude

First of I'd like to say what a really cool forum this is, been lurking for a while now and have started to expand my knowledge quite rapidly from all the helpful posts.

Okay, I'll introduce myself now. I'm 21, 6ft6 weigh 13.2 stone, 34 inch waist. Ive been training since mid January now and have managed to get myself in a pretty good routine - my gym is conveniently located perfectly next door to my office so I have ZERO excuses for slacking off!

However, about four weeks ago I had my program written by one of the female trainers - was really looking forward to it, but left with severe doubts.

When I met her, she told me frankly that with my height, genetically the best I could hope for was some "slight definition" and that I would have to be realistic and know that I would "never look big". She in turn decided to tailor my program to suit that. This has put a bit of a cloud over my hopes. I realise it will be alot harder for someone of my height but to think it will be impossible is slightly upsetting. As being really big is something Ive always wanted.

I also had my body fat measured for the first time, which scared me as it was pretty high, 22%. I am unfortunate enough to look stick thin whilst also having a spare tire around my waist which is visible when I take my clothes off. I used to weigh 18.5 stone (in fat) 5 years ago, but through a keto diet and rigorous cardio I came down to the weight I am today and have maintained it ever since.

Currently am back on my keto diet, but am seriously doubting if this is the right way of eating to follow now my body is so different. Am consuming less than 20g of Carbohydrates a day, ****loads of protein, and ignoring calories (I know this is bad).

The trainer has recommended I do high sets of low to moderate weight... 12 sets of 2-3, all on machines. I really really want to learn the free weights, but she has recommended I only stick to hammer curl now and then for now.. Is this good advice?

My strength is embarrassing :(:(...

Tuesday, Thursday

shoulder press: 15kg (3 sets of 12)
Pectorial: 25kg (3 sets of 12)
arm ext (triceps) 30kg (3 sets of 12)
bicep curl 30kg (3 sets of 12)
Lat pull down 35kg (3 sets of 12)

Wednesday, Friday

Leg ext (cant remember...oops)
Abs 50kg (5 sets of 12)
Upper back 30kg (3 sets of 12)
chest press 25 kg (3 sets of 12)

Cardio
6 mins warm up on cross trainer
3 mins high intensity then 3 mins low intensity for 12 minutes on bike
3 mins high intensity then 3 mins low intensity for 12 minutes on cross trainer
(do this before weights)

I also walk 8 miles every day.

Sorry My post is so long, just need someone to point me in the right direction, and perhaps try and convince me that it is possible for someone like me to achieve their dream. I know I'm not going to be M.r Olimpian or anything, but I just want to know it's at least slightly possible.

Thanks for your time guys!

cellaratt

Get a new trainer...fast

thestudbeast

Wow personal trainers really can be poor.

Here it is, straight down the line, if you want to get big you'll have too:

1. Eat more than a smaller guy
2. Stick to more compound movements than the smaller guy
3. Be more dedicated than the smaller guy (never miss a meal)
4. Train less opften than a smaller guy.

but you'll look good when your big and the small guy will still be short!

So here it is you've got fat round the mid section so you'll need to be carefull about what carbs you eat as your carb sensitive; sweet potato's, brown rice, oats, backed potato's, new potato's, yams and quinoua (SP).

Protein with each meal (plenty of it as it will balance your blood sugar and help build muscle and eat 6 times a day. Fats from oily fish, lean cuts of red meat (argentian beef from tesco rocks), dairy (whole milk drunk between meals and anchor cheese are top), extra virgin olive oil, unprocessed nuts, whole earth peanut butter, whole free range eggs and anchor butter.

Free weights hell yeah, machines are for girls, tell her that, squats may well be hard for you at your height but the following should be main stays

Chins
Pullups
Dips
Deadlifts
Bent over rows
bench press
shoulder press
Leg Press
Squats if they feel comftable to you.

wogihao

If i had acess to hammer strenght machines I would use them as well. I think there very good.

Training should be a mix of machines and free weights, dont let your body get used to training in one way.

The training routine that you have been given is a cookie cutter program that will produce some quick inital gains but it will frustrate you in the end.

If your going to train 4 days a week fine - just make the workouts worth it.

say Day 1:

pullups/chins (watch the ghetto workout video on how to do these, people might laugh but with all the variations you can do your never get bored with this.)

rows (do them with a dumbell, barbell or hammer strenght machine)

pulldowns (behind the neck or infront its your choice).

Bicep curls (dumbell, barbell, cable, machine)

Day 2:

Hammer chest press (these are my fav)

Incline press (dumbell or barbell)

flys (dumbell, cable), or do dips.

Overhead tricep press (barbell, dumbells, cable)

press downs or skull crushers

Day 3:

Front squat (smith machine, barbell)
Leg press (single or togeather) or hack squat
Hamstring curls (lying or standing)

Leg extentions
Abductor (yes the womans machine)


Day 4:

Overhead miltary press (barbell, dumbell, machine)

*next time do push press.

lateral rases (cables or dumbell)


Now I would say keep your reps fairly high its not going to make a big diffrence at the begining if you use 5 or 8 or 10 or 12 its safer for you to learn the movements properly with higher reps plus theres always time for low rep stuff later.

sets i would probably do 5 sets each exersise with 1-2 set warmup with the exception of the miltary press or push press do 10 sets for that one.

between each set stretch the muscles that you are useing useing isometrics to create resistance this will strenghten your tendons and make you have a much better pump.


with stuff like chins/pullups do as many as you can untill you make 50 repetitions.

Do calves every session (3 sets of 20) alternate between seated and standing calf rases (and if you have friends donkey calf rases)

Tall

22% at <20g Carbs ED...? Heck...

Good job on the 5stone of weight loss. Bad news is it sounds like you will have lost a shed load of muscle and upset your metabolism.

Have a look at this: http://www.uk-muscle.co.uk/getting-s...beginners.html

And post up your current diet please.

Lankdude

I must sound like such a newb guys.. sorry.

Wow thats alot of stuff to take in, thanks so much for your help. Just to clarify the woman was not my personal trainer, I didn't pay.. it's just part of the gym service. Am starting to think it's probably a good idea to get someone more knowledgeble and pay?

Typical example of diet:

Breakfast: 2 eggs, qtr lb of chorizo, few cubes of cheese, water

snack: 100g of macadamia nuts

Lunch: qtr lb of chicken, olives, diet fizzy drink

snack: meat snack such as pepperami or chicken bites, low carb protein shake

dinner: steak with green beans

However, I'm finding I often don't have much energy in the gym at times and thinking it's due to the lack of carbs. But scared to eat them in abundance incase I get fatter.

I think the reason why my bf% is so high but my weight is relatively low is because I had a bad time last year caused by depression and was eating very very little. Sometimes only one meal a day, then binging on **** over the weekend. I can be an extremely focused person, but I just need to know exactly what needs to be done in front of me.

Am going nuts youtubing all the excercises so I can learn proper form. I'm thinking it might be a good idea to get some freeweights before, so I don't embaress myself in the gym?

And yeah.. my main question.. I'm guessing you guys think she was wrong to tell me it was genetically impossible for me to get more than "toned" ?

oh yeah.. and I can see squats are going to be scary already with my height:boohoo:

Snorbitz1uk

you really dont need to pay antone just read on this site you will get some great advise

Tall

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