need some advice from someone if poss pls - UK-Muscle Body Building Community

londona1 · 24-05-2005, 05:12 PM

Hi i wonder if someone could possible help or give me some pointers
im not sure where to start so i will try with my goals

at present im 6ft 2 , 13st 10 not to sure on b/f % but im not to fat not to skiny

ive been training for about 3 months i know im not going to see massive results already and that the road to success is a long one but even tho im training as much as possible and eating far more than i was before i seem to be losing weight but not gaining to much muscle.

I would really like to start putting on size then in time to come cut that down to how i would like to be and am hoping for some pointers to get me there on a faster track.

Training-

Monday - chest + Legs + abs
Tuesday - shoulders + back
Wednesday - arms + abs
Thursday - rest
Friday - as monday
Saturday - rest
sunday- rest

meals-

my meals tend to change day to day but this is a typical example-

9am - weetabix , protein shake
12- post workout - protein shake
1pm - chicken salad sandwich
4pm - tuna jacket spud
7pm - chicken or steak with potatos and peas
11pm- protein shake

i tend to snack or nuts or fruit

supplements

when i have my protein shakes i normally add an extra carb powder i was told this my the company i got the protein from is this right ?

i also take creatine in the morning and post workout.

sorry to ask so many questions this is the last one i know kebabs are bar but is there really that much wrong with a lamb or chicken shish with no pitta but extra salad ? everyone is telling me its cheating as its at but i dont see how

any help would be great

many thanks

steve

Bigdav · 24-05-2005, 05:38 PM

You need a bit more detail in your workouts and diet before anyone could make an honest opinion of what youre doing mate, you dont say what exercises you are doing or how much o each thing your eating

londona1 · 24-05-2005, 06:06 PM

ahh sorry
well to be honest just heavy weights i dont have a set workout plan just do basic excercises such as dips , bench press , cable rows etc i normally do 3 sets , 8 reps last one to failure with the weight being heavy

sorry to be so brief

shovel man · 24-05-2005, 09:34 PM

monday-chest & shoulders
tuesday-rest
wednesday-legs & biceps
thursday rest
friday-back & triceps....... im no expert & theres loads of diffrent routines you coulds try if your training for size & eating for size imo i wouldnt train legs & chest twice in 5 days you grow when you rest not when your in the gym

Jock · 25-05-2005, 02:56 PM

Go into a little bit more detail about your training, its hard to tell whether you are doing the right kind of thing. As a rule of thumb you should leave 24 hours between sessions to give your body time to recover, (you grow outside of the gym, not in it). Your should build your routine around the 'big 3' lifts (squat, deadlift, bench press) and incorporating a few others to build mass (military press etc).

Looking at your diet very quickly I would say you are probably a little too reliant on supplements add maybe 1 more meal and drop one of the protein shakes.

Only take your 'carb powder' with your protein shake immediatley (at least 30mins) after you finish your workout, this is the anabolic 'window' where the carbs will greatly increase the speed of protein absorption as your body will be depleted of glycogen and simple carbs will cause a large rise in insulin.

Best of luck, Jock

ChefX · 25-05-2005, 03:08 PM

It's your diet...

To be close to ideal (for starters) Every meal should have...
A lean protein (chicken, turkey, beef, pork, tuna, salmon ect ect)
A fiber vegetable or fruit (broccoli, cauliflower, spinach, salad, apples, berries, ect ect)
A small amount of starch (baked potatoes, rice, whole wheat psta ect ect)
A good fat (like olive oil or butter ect ect)

aim for a good balance by percentage of 33%p/33%c/33%f in calories of protein, carbs and fat to start (or give or take 10% of those 23% to 43% each macronutrient)

set your calories in this case maybe try for 14 times your bodyweight to start

then adjust each week, if your gaining to fast (fat) lower your daily calories by 500, if your not gaining then increase your daily caloires that week by 500

try for 4 to 6 meals a day spaced evenly

follow up each workout with 200 calories of whey protein and 200 calories of honey mixed in water (thicken with sugar free angels delight in need be)

drink 3+ liters of water a day

supplement with at least 1 capsule of whole food multi like source of life by natures plus, take about 12 capsules of fish oil a day and 3 tablets of apple pectin

Ok, outlined it for you, as far as what I would do in your case for diet (and I didn't even tell you to buy my book! haha)
As far as training, what you are doing is fine for your level/experience.

(see hackskii I'm still posting despite saying I was quitting LOL)

Truewarrior1 · 25-05-2005, 04:23 PM

chef ure too kind!

megatron · 27-05-2005, 09:54 AM

wow, what an awesome post chef

londona1 · 27-05-2005, 02:58 PM

thanks guys everything has been taken on board im going to re-look at the way im doing everything i seem to be eating lots but losing so much weight ive nearly lost 16lbs in just over 2 months even tho im eating as much as my stomach will let me.
thanks for all the good advice

24-05-2005, 05:12 PM	#1 (permalink)
londona1 Fîrë Fíghtër în Traîníng Join Date: Oct 2004 Location: hertfordshire Posts: 19	need some advice from someone if poss pls Hi i wonder if someone could possible help or give me some pointers im not sure where to start so i will try with my goals at present im 6ft 2 , 13st 10 not to sure on b/f % but im not to fat not to skiny ive been training for about 3 months i know im not going to see massive results already and that the road to success is a long one but even tho im training as much as possible and eating far more than i was before i seem to be losing weight but not gaining to much muscle. I would really like to start putting on size then in time to come cut that down to how i would like to be and am hoping for some pointers to get me there on a faster track. Training- Monday - chest + Legs + abs Tuesday - shoulders + back Wednesday - arms + abs Thursday - rest Friday - as monday Saturday - rest sunday- rest meals- my meals tend to change day to day but this is a typical example- 9am - weetabix , protein shake 12- post workout - protein shake 1pm - chicken salad sandwich 4pm - tuna jacket spud 7pm - chicken or steak with potatos and peas 11pm- protein shake i tend to snack or nuts or fruit supplements when i have my protein shakes i normally add an extra carb powder i was told this my the company i got the protein from is this right ? i also take creatine in the morning and post workout. sorry to ask so many questions this is the last one i know kebabs are bar but is there really that much wrong with a lamb or chicken shish with no pitta but extra salad ? everyone is telling me its cheating as its at but i dont see how any help would be great many thanks steve

25-05-2005, 03:08 PM	#6 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	It's your diet... To be close to ideal (for starters) Every meal should have... A lean protein (chicken, turkey, beef, pork, tuna, salmon ect ect) A fiber vegetable or fruit (broccoli, cauliflower, spinach, salad, apples, berries, ect ect) A small amount of starch (baked potatoes, rice, whole wheat psta ect ect) A good fat (like olive oil or butter ect ect) aim for a good balance by percentage of 33%p/33%c/33%f in calories of protein, carbs and fat to start (or give or take 10% of those 23% to 43% each macronutrient) set your calories in this case maybe try for 14 times your bodyweight to start then adjust each week, if your gaining to fast (fat) lower your daily calories by 500, if your not gaining then increase your daily caloires that week by 500 try for 4 to 6 meals a day spaced evenly follow up each workout with 200 calories of whey protein and 200 calories of honey mixed in water (thicken with sugar free angels delight in need be) drink 3+ liters of water a day supplement with at least 1 capsule of whole food multi like source of life by natures plus, take about 12 capsules of fish oil a day and 3 tablets of apple pectin Ok, outlined it for you, as far as what I would do in your case for diet (and I didn't even tell you to buy my book! haha) As far as training, what you are doing is fine for your level/experience. (see hackskii I'm still posting despite saying I was quitting LOL) Last edited by ChefX; 25-05-2005 at 03:13 PM.

24-05-2005, 05:38 PM	#2 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	You need a bit more detail in your workouts and diet before anyone could make an honest opinion of what youre doing mate, you dont say what exercises you are doing or how much o each thing your eating

24-05-2005, 06:06 PM	#3 (permalink)
londona1 Fîrë Fíghtër în Traîníng Join Date: Oct 2004 Location: hertfordshire Posts: 19	ahh sorry well to be honest just heavy weights i dont have a set workout plan just do basic excercises such as dips , bench press , cable rows etc i normally do 3 sets , 8 reps last one to failure with the weight being heavy sorry to be so brief

24-05-2005, 09:34 PM	#4 (permalink)
shovel man Looking Freaky Join Date: Aug 2004 Posts: 665	monday-chest & shoulders tuesday-rest wednesday-legs & biceps thursday rest friday-back & triceps....... im no expert & theres loads of diffrent routines you coulds try if your training for size & eating for size imo i wouldnt train legs & chest twice in 5 days you grow when you rest not when your in the gym

25-05-2005, 02:56 PM	#5 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,082	Go into a little bit more detail about your training, its hard to tell whether you are doing the right kind of thing. As a rule of thumb you should leave 24 hours between sessions to give your body time to recover, (you grow outside of the gym, not in it). Your should build your routine around the 'big 3' lifts (squat, deadlift, bench press) and incorporating a few others to build mass (military press etc). Looking at your diet very quickly I would say you are probably a little too reliant on supplements add maybe 1 more meal and drop one of the protein shakes. Only take your 'carb powder' with your protein shake immediatley (at least 30mins) after you finish your workout, this is the anabolic 'window' where the carbs will greatly increase the speed of protein absorption as your body will be depleted of glycogen and simple carbs will cause a large rise in insulin. Best of luck, Jock

25-05-2005, 04:23 PM	#7 (permalink)
Truewarrior1 Hulking Out! Join Date: Jan 2005 Location: london Posts: 1,922 Blog Entries: 2	chef ure too kind!

27-05-2005, 09:54 AM	#8 (permalink)
megatron Just ignore him Join Date: Apr 2004 Posts: 4,105	wow, what an awesome post chef

27-05-2005, 02:58 PM	#9 (permalink)
londona1 Fîrë Fíghtër în Traîníng Join Date: Oct 2004 Location: hertfordshire Posts: 19	thanks guys everything has been taken on board im going to re-look at the way im doing everything i seem to be eating lots but losing so much weight ive nearly lost 16lbs in just over 2 months even tho im eating as much as my stomach will let me. thanks for all the good advice