silent

Hey all, firstly like to say a big hello:lift:

glad to see a place that i can come to look about and find out some valuable experiences,

what ive got to say is i have been off n on at the gym, but never got into a proper routine which i am now just wanting to do.

im set for compound weight lifting at the moment and going gym 3 times a week...

i baught some Optimum Nutrition 100% Whey to get me started i know it isn't going to work on its own, so i was wondering, any advice that can be given on a weekly diet plan?:confused:

i go gym
mon: chest/triceps
tues: back/biceps
wed: off
thurs: legs/shoulders
fri/sat/sun: off
Training program at the moment:
will try and look up the names of each exercise and update, but doing 3 sets of 10 on each area, things like deadlifting, benchpressing, cant think of the other names....will update

Im 21 years of age, im 5ft 7inches, weighing in at 9.6 stone, im having a my body fat ratio is 10%. Looking to bulk up!

Current diet really doesn't follow a pattern,

Breakfast: useally an apple on walk to work, and/or if i do have something before i leave its a ceriel like shreddies or cherios, or toast with butter.
useally have a snack at the sandwich van at work, ie cornish pasty, sasauge roll, or bagettue (gammon/lettuce/tomatoe/cucumber)

lunch: brown bread sandwich always, dont like white bread, pretty much always ham with lettuce, salad cream. Sometimes have chicken if/when i bother to get it.

dinner: varies but balanced in my eyes, meat, a salad, and boiled potatoes useally what goes down, meat varies from pork, chicken, beef, steaks


snacks during the day tend to be avoided, never really have any.
im drinking plenty of water a day, 4 small bottles of evion(if thats how you spell it)


so thats all in total, any advice on what i should adjust? Im going to start a taking down a mon-sun weekly eating plan so i know what im physically eating 7 days a week because i've probally missed out afew things there.

eddiehitler

welcome mate,

it would help if you could you post your current diet up along with a few stats, i.e age, weight, height, bodyfat if you know it. and importantly, the training program you are about to begin, are you squattin, deadlifting, benching etc? i'm no expert myself but i'll try to advise you as best i can, but the advice of some of the guys on here will be more than useful. best of luck pal.

ed

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cellaratt

Welcome to the board...the sooner you post your stats the quicker you will get a responce...Cheers

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I'm like a Super Hero with no powers or motivation.

silent

updated post..

Lost Soul

Its actually doing you the reverse

snack all day, keep it mainly clean and big and you will grow

red meat, fish, eggs, porridge, pasta, veg, nuts,seeds, oils, fruit

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silent

so your saying i should be snacking on red meat, fish, eggs porridge etc between meals?

stomach will need some adjusting as not use to it but ill give it a go and see what goes - also, will get another assessment done to see any progress on weight, bodyfat % and try to be increasing weights where ever i can - is this right? and how often before i would notice any difference in weight for example, should i get assessed in 4weeks after all this diet/gym exercise or give it 6weeks, 8 weeks??

thanks so much for all this by the way!

Lost Soul

I am saying if you weigh 9 stone then you need to eat more and the best way of doing that is splitting your food intake over the day into 5-8 servings to include, amongst others, the foods i outlined

you are 9 stone because you cannot bend the laws of thermodynamics

what goes in must match what goes out or your weight changes

eat more = more weight
eat less = lose weight

train more and eat more = better body composition with more weight
train and eat like a dead mouse = stay small and post in a years time ****ed at having no gains

lifting is your porsche, food is your high octane petrol, without the latter the beast will sit dormant on your drive

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cellaratt

great example

__________________
The little men who live behind my eyes and scream directly at my brain told me to tell you hello.
The only thing more expensive than education is ignorance.
On the journey of life I choose the psychopath
If your not part of the solution than your part of the problem.
I'm like a Super Hero with no powers or motivation.