Fresh meat (noob) - UK-Muscle Body Building Community

DAN85 · 10-03-2008, 10:46 PM

ok ive edited this with my routine to see what you all think, any tips and pointers welcome thank you.

based on a 3 day a week training pattern at 60-70 mins a time.

meals
6am wake up
6:30am oats with sliced banana and 3 boiled eggs and 3g creatine+5g glutamine
10am protein shake hand full of hazlenuts
12:30 pasta with either diced chicken breast or tuna and sweetcorn
3pm protein shake+ 5g glute and banana
5:30 home time (from work)
6pm creatine/potein drink+5g glute
6:30-45 training until 8:45 protein shake straight after
9pm 2 sweet potatoes and green veg +5g glute
10:30ish vitamin tablets,fish oils etc then bed.
oh and about 3 litres of water per day.

(protein i have is BulkPowders Whey Protein Isolate 90%)
(BulkPowders L Glutamine + BCAA)
(BulkPowders CEE HCL Creatine)
i can work on other main evening meals but this will be it for now

workout:

monday
CHEST:::::::
chest incline 3 sets 12-10-8 reps
flat bench barbell press 3 sets 12-10-10 reps
decline DB press 3 sets 10-10-8 reps
pec deck 3 sets 15-10-8 reps
cable x-over 2 sets 17-17-15 reps
TRICEPS::::::
close grip bench press 3 sets 12-10-8 reps
bench dips 3 sets 12-10-8 reps
seated EZbar 3 sets 10-8-6 reps
pressdown cable 4 sets 12-10-10-8 reps
ABS:::
sit ups on incline bench 3sets 20straight 20 round to left 20 round to right

WEDNESDAY
SHOULDERS::::::::::
seated barbell press 3 sets 12-10-8 reps
front DB raise 3 sets 12-10-8 reps
DB lateral raise 3 sets 12-10-8 reps
Bent over DB 3 sets 12-10-8 reps
DB shrug 3 sets 10-10-10 reps
LEGS:::::::
barbell squat 3 sets 12-10-8 reps
leg press 4 sets 10-8-6-6 reps
leg extension 3 sets 15-10-8 reps
leg curl 3 sets 15-10-8 reps
standing calf raise 3 sets 20-15-10 reps

FRIDAY/THURSDAY depending which my training partner is working.
BACK::::::
seated cable row 3 sets 12-10-8 reps
pulldown to front 3 sets 12-10-8 reps
T-bar row 3 sets 12-10-8 reps
bent over barbell row 3 sets 12-10-8 reps
BICEPS:::::
standing EZ bar curl 3 sets 12-10-8 reps
EZ bar preacher curl 3 sets 12-10-8 reps
Hammr curl 3 sets 12-10-8 reps
DB curls 3 sets 10-8-6 reps
ABS:::::: as monday

also try to fit in swimming either tuesday or saturday.

thats agian guys please fire away with your suggestions.

smithy26 · 10-03-2008, 11:04 PM

welcome mate, check the diet section out theres lots of info in there!!

**big** · 10-03-2008, 11:08 PM

Have a read of the links in my sig, they should get you started.

cellaratt · 11-03-2008, 12:05 AM

I'm an American, so I guess I won't be much help to ya...

wogihao · 11-03-2008, 01:24 AM

Best of luck with the training, If you can't get the regular meals in your looking at meal replacement shakes. There fairly easy to hide from the man so you should still be able to make some good progress without going on the dole.

DAN85 · 11-03-2008, 07:30 AM

Quote:

Originally Posted by cellaratt

I'm an American, so I guess I won't be much help to ya...

sorry its not all of you i know im sure your one of the few good ones

DAN85 · 11-03-2008, 07:32 AM

Quote:

Originally Posted by wogihao

Best of luck with the training, If you can't get the regular meals in your looking at meal replacement shakes. There fairly easy to hide from the man so you should still be able to make some good progress without going on the dole.

any good shakes you could recommend please and is there anything else i can have to keep the carbs/proteins/fats etc up without eating the big meals cheers

smithy26 · 11-03-2008, 08:20 AM

www.myprotein.co.uk

the mrp shakes are nice from there taste good easy to mix

irwit · 11-03-2008, 03:15 PM

milk and oats ( I use oatabix as they are alot easier to swallow) is a brilliant mrp. Add in a flavoured whey protein and youve got a well nice drink. If you wanna get fancy get some flax seed powder and throw that in aswell for some good fats.

I usually have just over a pint of skimmed milk, 2 oatabix, 1 and a half scoop gold standard whey ( with bcaa's and glutamine), flax seed powder, and if theres any room left in shaker fill with water. Shake it ever few mins for 15 mins then neck it.

DAN85 · 11-03-2008, 07:24 PM

Quote:

Originally Posted by irwit

milk and oats ( I use oatabix as they are alot easier to swallow) is a brilliant mrp. Add in a flavoured whey protein and youve got a well nice drink. If you wanna get fancy get some flax seed powder and throw that in aswell for some good fats.

I usually have just over a pint of skimmed milk, 2 oatabix, 1 and a half scoop gold standard whey ( with bcaa's and glutamine), flax seed powder, and if theres any room left in shaker fill with water. Shake it ever few mins for 15 mins then neck it.

so if i had that ^^^ for my 10am and 3pm meals that would be enough to keep everything goin the right direction? thanks again, oh and sorry for being daft but whats mrp?

dancemag · 14-03-2008, 09:11 PM

mrp = meal replacement powders

cellaratt · 14-03-2008, 09:15 PM

Quote:

Originally Posted by DAN85

sorry its not all of you i know im sure your one of the few good ones

Don't be so sure, I consider myself to be like most other Americans.

DAN85 · 14-03-2008, 09:18 PM

Quote:

Originally Posted by dancemag

mrp = meal replacement powders

kool thanks

ParaManiac · 14-03-2008, 09:28 PM

Quote:

Originally Posted by cellaratt

Don't be so sure, I consider myself to be like most other Americans.

cellaratt,does that mean you look like this?:rolleye11:love:

DAN85 · 14-03-2008, 09:30 PM

lol behave i dont want to start arguments

10-03-2008, 10:46 PM	#1 (permalink)
DAN85 under construction Join Date: Mar 2008 Location: chesterfield Posts: 32	Fresh meat (noob) ok ive edited this with my routine to see what you all think, any tips and pointers welcome thank you. based on a 3 day a week training pattern at 60-70 mins a time. meals 6am wake up 6:30am oats with sliced banana and 3 boiled eggs and 3g creatine+5g glutamine 10am protein shake hand full of hazlenuts 12:30 pasta with either diced chicken breast or tuna and sweetcorn 3pm protein shake+ 5g glute and banana 5:30 home time (from work) 6pm creatine/potein drink+5g glute 6:30-45 training until 8:45 protein shake straight after 9pm 2 sweet potatoes and green veg +5g glute 10:30ish vitamin tablets,fish oils etc then bed. oh and about 3 litres of water per day. (protein i have is BulkPowders Whey Protein Isolate 90%) (BulkPowders L Glutamine + BCAA) (BulkPowders CEE HCL Creatine) i can work on other main evening meals but this will be it for now workout: monday CHEST::::::: chest incline 3 sets 12-10-8 reps flat bench barbell press 3 sets 12-10-10 reps decline DB press 3 sets 10-10-8 reps pec deck 3 sets 15-10-8 reps cable x-over 2 sets 17-17-15 reps TRICEPS:::::: close grip bench press 3 sets 12-10-8 reps bench dips 3 sets 12-10-8 reps seated EZbar 3 sets 10-8-6 reps pressdown cable 4 sets 12-10-10-8 reps ABS::: sit ups on incline bench 3sets 20straight 20 round to left 20 round to right WEDNESDAY SHOULDERS:::::::::: seated barbell press 3 sets 12-10-8 reps front DB raise 3 sets 12-10-8 reps DB lateral raise 3 sets 12-10-8 reps Bent over DB 3 sets 12-10-8 reps DB shrug 3 sets 10-10-10 reps LEGS::::::: barbell squat 3 sets 12-10-8 reps leg press 4 sets 10-8-6-6 reps leg extension 3 sets 15-10-8 reps leg curl 3 sets 15-10-8 reps standing calf raise 3 sets 20-15-10 reps FRIDAY/THURSDAY depending which my training partner is working. BACK:::::: seated cable row 3 sets 12-10-8 reps pulldown to front 3 sets 12-10-8 reps T-bar row 3 sets 12-10-8 reps bent over barbell row 3 sets 12-10-8 reps BICEPS::::: standing EZ bar curl 3 sets 12-10-8 reps EZ bar preacher curl 3 sets 12-10-8 reps Hammr curl 3 sets 12-10-8 reps DB curls 3 sets 10-8-6 reps ABS:::::: as monday also try to fit in swimming either tuesday or saturday. thats agian guys please fire away with your suggestions. Last edited by DAN85; 15-03-2008 at 05:33 PM.

10-03-2008, 11:04 PM	#2 (permalink)
smithy26 chris Join Date: Sep 2006 Location: southampton , uk Posts: 987	Re: Fresh meat (noob) welcome mate, check the diet section out theres lots of info in there!!

10-03-2008, 11:08 PM	#3 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,511	Re: Fresh meat (noob) Have a read of the links in my sig, they should get you started.

11-03-2008, 12:05 AM	#4 (permalink)
cellaratt In the Cellar Join Date: Feb 2008 Location: VT, USA Posts: 1,914	Re: Fresh meat (noob) I'm an American, so I guess I won't be much help to ya...

11-03-2008, 01:24 AM	#5 (permalink)
wogihao Banned Join Date: Jun 2007 Posts: 2,352	Re: Fresh meat (noob) Best of luck with the training, If you can't get the regular meals in your looking at meal replacement shakes. There fairly easy to hide from the man so you should still be able to make some good progress without going on the dole.

11-03-2008, 08:20 AM	#8 (permalink)
smithy26 chris Join Date: Sep 2006 Location: southampton , uk Posts: 987	Re: Fresh meat (noob) www.myprotein.co.uk the mrp shakes are nice from there taste good easy to mix

11-03-2008, 03:15 PM	#9 (permalink)
irwit is realising, diet, traing, rest, supplements, 12 egg breakfasts are nothing without consistency Join Date: Mar 2007 Location: London Posts: 505	Re: Fresh meat (noob) milk and oats ( I use oatabix as they are alot easier to swallow) is a brilliant mrp. Add in a flavoured whey protein and youve got a well nice drink. If you wanna get fancy get some flax seed powder and throw that in aswell for some good fats. I usually have just over a pint of skimmed milk, 2 oatabix, 1 and a half scoop gold standard whey ( with bcaa's and glutamine), flax seed powder, and if theres any room left in shaker fill with water. Shake it ever few mins for 15 mins then neck it.

14-03-2008, 09:11 PM	#11 (permalink)
dancemag Gym Addict Join Date: Dec 2007 Posts: 148	Re: Fresh meat (noob) mrp = meal replacement powders

14-03-2008, 09:30 PM	#15 (permalink)
DAN85 under construction Join Date: Mar 2008 Location: chesterfield Posts: 32	Re: Fresh meat (noob) lol behave i dont want to start arguments

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