jimbp

Hey,

I've been going to the gym seriously for about 7 months now but feel my gains are very slow. I have put on about 6 or 7 lb over this time which I feel is a bit rubbish for this stage. I am naturally slim (currently 5ft 9 and 9st 6lb/60kg) and have a fast metabolism so am not expecting huge gains but just wanted some advise to make sure I am not missing anything.

Im know my diet plays a big part and currently I am not monitoring my food intake but am trying to eat much more and much better. One of the PTs at the gym who is a similar slim build has told me that guys such as us should just eat as much as we can in the day, it necessarily matter if its all protien and carbs, as long as you eat heaps. I'm not sure if this is completely true but he seems to get the result that I dont ( I guess working in a gym helps ).

Currently my general food diary is:

Meal 1 (9am) : Banana and/or breakfast cereal bar
Meal 2 (11am) : Peanut butter and cheese sandwich
Meal 3 (1pm) : Rice & Chicken or Tuna and pasta
Meal 4: (6pm or 9pm) : Peanut butter sandwich
Meal 5: (6 - 8pm) : Something with vegetables and Quorn

I also have a whey protien shake after workout.

I know the diet isnt perfect but it as close as I can get it at the moment due to work, and my fiancee being vegeterian and on a diet.

My workout at present is:

Day 1:
DB Incline press (3 x 12)
DB Flat Chest press (3 x 12)
DB Incline Flies (3 x 12)
Cable crossovers (3 x 12)
Skull Crusher (3 x 12)
Tricep pushdowns ( 3 x 12 )

Day 2:
Close grip chin ups (3 x failure)
Roing mahcine (3 x 12)
Lat Pulldowns (3 x 12)
Deadlifts (3 x 12)
Hammer curls (3 x 12)
BB Curls (3 x 12)

Day 3:
DB Shoudler Press (3 x 12)
Front raises (3 x 12)
Side raises (3 x 12)
Squats (3 x 12)
Leg Ex (3 x 12)
Leg CUrls (3x12)
Calf raises (3 x 12)

My first thought is to lower the reps, I was told to try to get to 12 reps to start with to make sure you stick to good form before you lift the heavier wieghts so this is something I will try soon. I also like to mix it up every few weeks by doing different body parts on different days and throwing in some super sets but dont know if I need a more structured approach to see an improvement.

So.... Please rip into me, let me know if you can think of any adjustments or improvements.

YetiMan

I think your diet is a bit poor mate, I am a bit busy at work but I am sure some one will help you out in that.
I would say no where near enough protein in that diet by the looks of things.
No excuse for saying thats how it has to be. Geo has a thread somewhere in which he shows you how to make chicken and rice in 10 mins or something and it tastes good and you can eat hot/cold

gymfreak182

hi your no where near eating enuff food mate. check out the DIET forum. just remember calories build muscle & diet is the key, good look bro

borostu82

hi mate, im no expert but your diet is very poor. look here then have a think and plan and post a new diet.

http://www.uk-muscle.co.uk/food-diet...-beginers.html

you defo need a better breakfast, i like oats and eggs first thing.

irwit

Your diet is really awful mate, your gym routine probbaly is too much aswell. Its not about quantity in the gym mate, its quality. 3 really good sets of squats or deadlifts will promote sooOOOOOO much more muscle growth than tens of sets of isolation moves like tricep pull downs or side raises.

Do yourself a HUGE favour and get reading in these forums, as many posts about diet and routine as possible and get yourself an idea or what you should be aiming for, then come back witha proposed diet and routine and then people can help. Still 7 pounds of muscle ( assuming you havent put on any fat ) is still good goping with that awful diet !!!

Jonferimonic

Hiya,

Yep as the others have said your diet is terrible. Peanut butter sarnies and cereal bars arent going to put meat on your bones. You said you dont monitor your food intake, well thats the first problem. Second problem is the PT telling you to just eat heaps - that doesnt then mean you can get away with filling your belly up with a huge loaf of bread and peanut butter twice a day. Learn what your body needs as fuel.

Ive got a high metabolism too and used to be super skinny at 5'11 and 62kgs about 5 years ago. I decided being skinny sucked so changed my diet and voila the weight leapt on, i think about a stone in 6 months.

You dont really need to be anal about counting calories and all that at this stage, but my advice is work out how much you should be eating a day to put on weight and then chop and change the diet day to day roughly based around that plan.
Also dont rely on protein shakes to make you bigger, its a trap, they are a supplement not a gaurantee.

Dont get stuck with fancy routines at the gym either, heavy deadlifts, heavy squats and bench press and you should get stronger.

If you want any diet tips feel free to PM me. Ive got a great shake recipe!

Mrdaveyk

yep its all in the diet mate

alot more carbs, fats and protein!

jimbp

Cheers guys, I definately see a theme here. Ill check out the links and see what I can find out.

As far as the routine goes, do you think it is best to go heavier on 8 -10 reps and hammer the compound exercises or continue with what I am doing?

Thanks again.

Jonferimonic

I think so, nail your basic compunds because they are the ones that will build you a solid frame, thighs, chest, shoulders and back. And heavy lower reps work for me.
Ive also just started using a notebook at the gym to record the weights i use, that way you wont go backwards if you forget what you did the week before.

dru0111

V. poor diet mate. need more of everything. Try to eat reasonably cleanly but if you need to eat the odd cake or mcdonalds to cram the calories in its not the end of the worl in your position. Training looks a bit mental to, cut it down to just the basic compounds and add in some clean and press's.

squats, deads, clean and press, chins, dips, bench, bent over rows.

YetiMan

I think Con said in another post, you are roughly aiming for 1.5g of p/c per 1lb of weight and 0.5g of fat per 1lb of body weight. I could be wrong but sure I saw him say that as a rough guide.

No excuse about the fast metabolism, my friend has put on 2 stone in the past year (totaly new to training) from eating more and training. He eats **** loads, more than me. 2 stone heavier still with abs showing. He has worked hard and gets sick to death of food lol

irwit

Proposed routine, 3 sets of 10, plus a warmup set or 2 at half weight or body weight.

Legs day Squats, calf raises and stiff legged deadlift

Push day : bench, dips and military press

Pull day deadlift pull ups ( weighted or assisted depending your level )

Your goal is solid reps, nothing half ****d. But every week you want to add weight, this is key to gaining size.

Diet wise, e xample could be

Meal 1: 100grams oats, 30 grams whey, 2000mg fish oil

meal 2 : 5 eggs

Meal 3: Fish ( tuna salmon mackrel ) vege's and rice

Meal 4: same as 3 or could have chicken

meal 5: Id say a "proper meal" spag bol, chilli, roast, etc REAL food though, none of thsimicrowave or ready meal ****

meal 7: Cottage cheese or eggs


Aim for 30 grams of protein per meal.