perryhogan

Hey all. First post on this site. Been on the forums for bit and been gaining some good knowledge from here too.

Im 21 years old and Im about 5ft10 and weigh about 12 1/2 stone. Not entirely sure what my b/f is but ill post some pics up. I imagine its quite high

I been training for about 3 months now and have noticed increase in strength but not soo much size.

I have been doing Dougs 4 Day Split Workout if any of you guys know it. Its from muscle and strength.com

My diet is well ok but not as good as I want it. Im a very fussy eater and because I work shifts its sometimes hard to eat the right food. I recently brought some creatine and Pro Mass from CNP. I probably only take about 100 g protein a day and prob the same for Carbs. As I said I am very fussy with my foods. Im not even keen on oats. Anyway any advice would be appreciated.

Ill up load pics below.Might take me a while wont let me upload to this server

perryhogan

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cellaratt

Welcome aboard...

perryhogan

thanks.

Pagie

You cant be fussy when trying to grow mate !! If your only getting 100g protein and carbs a day you are not going to grow. I try to aim for:

1.5 g protein per lb bodyweight
2-3g carbs per lb bodyweight
0.5g fat per lb bodyweight

And Im now heading in the right direction. I split that up into approx 6-7 meals a day, I cant eat food all the time due to work etc so I also use supplements. What does your current diet consist of ??

dan-mel

Hey welcome, i am really fussy like you but you just have to try and make your self eat what you need. Or replace it with shakes but thats not really the best option.

Either way good luck mate and you will see the gains you want if you stick to a good diet and routine... the help on here is awesome there is lots of good info in the stickys aswel

perryhogan

lol ermm well i allways have a weetabix in morn with skimmed milk no sugar.i have a protein shake directly after.then my next meal isnt till lunch time which i usually have a jacket potato.its the only decent thing in the canteen which comes with pasta and beans.then for dinner i usually have chicken and rice then after my workout a shake and then a shake mixed with milk this time for sleep.its bad i know but i have only just started.guess no one is perfect at the start.but i do want to to get thier.

Anyone recommend a decent routine or is the one doing ok?

Pagie

Your diet doesnt sound too bad in my opinion you could probably do with eating something between breakfast and lunch. And how long is it between lunch and the time you train, possibly slide something in there also. Your on the right lines anyway. As for routines, I do Chest Tri one day, shoulders legs on day and back bi one day.

kieren1234

I agree with Pagie, its not "too" bad. Even if you could eat a tin of Tuna in between breakfast and lunch it would be a bonus. I train Chest and tris, Back and bi's, Shoulders, Legs on a 4 day week. I fit in abd three times a week and do traps on shoulder day.

Best of luck, i am also 21, 5ft 10 and 12 stone and i am noticing great gains on my 4 day workout.

perryhogan

lol member me saying im fussy i hate fish lol.would fish oils be a good replacement?

South Champ Jnr

agree with the above posts, your diets actually quite good for just 3months of training. im also a very fussy eater, but dont worry, ive actually found that to be a huge help, as im not tempted to eat loads of foods that may not be that beneficial to me.
Quality calories, quality gains.
If you like rice and you like chicken, then you'll be fine.

With regards to oats, put them in a blender with your protein shake in the morning and you wont even notice them. i work shifts to and eating doesnt have to be a problem at all, i have a shaker cup with MRP already in it, i dont see how thats different to carrying say a bottle of water at work. i also use protein bars and things like mixed nuts, wholemeal bages with peanut butter in the offseason.

Stay consistent and stay positive, dont treat it like a race to gain size, enjoy your training. im 21 and ive taken nearly 8 years to get to where i am!

perryhogan

thanks every1 for help and info.lol dont like nuts or peanut butter but gotta just eat what i can stomach.thanks for the tip with the oats and blender will be trying tommorow :d

Pagie

Im not the greatest fan of nuts and peanut butter either and dont have either. And I seem to be doing OK. Stick to the basics, rice, potatoes, chicken you will be OK. Keep up the good work.

perryhogan

Just an update as I have had 2 weeks off for holiday.

Managed to extend my diet slightly and went for a PWO shake which consited of 4 scoops whey, 2 eggs raw and 300ml of milk. I know that milk digest slower than water so would this be a no no for PWO and something better for going to bed?