BlitzAcez

Alrite all,

Ok, well I've only just recentally started at the gym on a program, although I've done programs for like 3 month period's before then stopped over the last 4 years and also alot of bicep curls at home. I'm serious about staying in the gym this time round as I really enjoy it now.

I'd just like advise on what food I should eat, if my program seems decent and if I should take any supplements etc. Appoligies if I post info that's not needed.

Currentally I'm 22 and exactally 10 stone. I've been 10 stone around 2 years, won't move.

My aim is to gain as much muscle is the shortest amount of time and put on some weight, but not so that I look fat. More like brad pitt out of fight club? ha. I'm not sure what weight I'd like to be, maybe 12 stone would be a good start to aim for then eventually 16 stone :confused:

This is my workout:

3 sets of 10

Day 1:

(Chest and Triceps)
- Dumb Inc Chest Press
-Dumb Inc Pec Fly
-Close Grip Dumb Inc Chest Press
-Dip Assist
-Tricep Ext (Stand)
-Tricep Ext (Sup)

Day 2:

(Back and Biceps)
-Chin up (Assist wide)
-Inc Cable Close Grip Row
-Cross Cable Rev Fly
-Bent Over Cross Cable Rev Fly
-Ez Bar Bicep Curl
-Barb Bicep Curl
-Dumb Bicep Curl

Day 3:

(Shoulders and Lower Body)

-Dumbbell Shoulder Press
-Dumb Lat Raise
-Trap ''' pull
-Squat
-Lunge
-SB AB Crunch

Supplement: I've just bought this Super Whey Protein, and then was told to then use a weight gain one after that finishes, then back to super whey, then weight one etc.

Creatine? (doesn't this just add water to your muscle, which is pointless unless u wanna do competitions or something?)

Also are things like testrogain or tribulus terrestris pointful? My friend takes them together, he has no clue what they do though.


My diet:

Well it is very varied, usually something like:

Cereal
Anything in the day can be pasta or just like mcdonalds lol.
And sir fry at night with chicken sometimes mince meat with spagetti sometimes fish like samon or haddock. Very random though.

Cheers for any advise!

shauno

do a simple push pull legs split imo.

Push
dips
incline bench
Oh press
skull crushers

pull
deadlift
chins
row
bicep curl

legs
squat
lunge
calf raise

shauno

no need for creatine.

use whey post workout

eat plenty of food. eat every three hours and get some decent forms of protein in there plenty of fruit and carbs/fats too

BlitzAcez

Ok kewl, so you think my program has to much in it? It's all very complecated to understand what to do, I've had like three different programs now because different gym instructors say they have a better one than the previous.

Yeahh so any one elses input would be excellent!!

Edit: seeing 40 views and only one person responding makes me feel very unwelcome lol :(

warren_1987

hi mate there is alot there on your routine, have a look at a thread on here called ''beginer compound basic routine'' or something close to that lol. by TH&s he knows is stuff and has a very good reputation. the programme is excellent.

dont worry too much about supplements but if you did want to get some creatine it wnt do no harm i found it was very helpfull to me, but get the diet spot on first.

good luck

cellaratt

Welcome to the forum. The thread by TH&s is a great place to start. I re-read them often. Here's the link.

BlitzAcez

I've noticed over the last 9 months I've gained from 12 to 12.5 inches around my bicep, is that good? lol

big

That's because what shauno says is right, and there's no need to for 39 people saying "I agree".

Your diet is probably your biggest problem IMO. It's rare that people gain decent mass and stay lean by eating "cereal and then anything in the day... pasta or mcdonalds". That (and your training routine) are the things you need to change ASAP.

Lux

Heres my lazy input, just pasting a link to very useful article for you to read
http://www.uk-muscle.co.uk/food-diet...-beginers.html

BlitzAcez

This is just what I needed, to be spoon fed, I mean I am afterall a baby in this whole thing, ive just started out

Cheers bud.

shauno

to hard to tell mate.

progress is progress though