Big Problem - UK-Muscle Body Building Community

Bigfangs · 28-05-2005, 09:20 AM

Rickster is the name i have a major problem in my game.

currently im 5'11 and about 11 stone and have been training for about 6 months with absolutely no results due to lack of routine. i work 12 hour shifts minimum of four a week ( most weeks 6 days a week which still gives me 2 days off) 4 on 4 off shift. i work in a chilled warehouse and am constantly on the move so putting weight on is a problem. But the main problem is the routine because i work 12 hours then have 12 hours off everyday for 6 days straight. now the first few days working and training are fine but then im totally shattered and have a week off. besides changing my job i really need some advice. how often should be working out and what excerises would work best in the time that i have, and which foods are going to help me to keep the weight on ?

I need a total make-over - who's willing to take this challenge on !!!!!

P.s Just joined uk-muscle site seems cool.

the answer to life is 42, this is the amount of individual dreams you should accomplish !!
- me.

TOMA13 · 28-05-2005, 09:37 AM

You need to be eating chicken,tuna,rice,potatoes,steak,egg,milk etc etc. Eat about every 3 hours wheather it be a protein shake or tub of cottage cheese, as your bulking you want high carbs and high protein, about 30-50g protein per meal.
As for training id suggest a 3 day split mon-wed-fri (or whatever days are best for you) with the weekends off, concerntrating on heavy compound movements.

TOMA13 · 28-05-2005, 09:42 AM

P.s **** that for a job 12 hour shifts that would kill me!

Timmy Smooth · 28-05-2005, 10:29 AM

Timmy is my name and ....oh.....what rhymes? I don't get this hippity-hop street talk!

Yeas, if time a problem, concentrate on your big, compound movements. Think.....

Bench Press, Deadlifts, Squats, Bent-over Rows, Dips, Pull-ups, Dumbell Pullovers, Millitary Press, Straight-leg Deadlifts.

Maybe consider some powerlifting movements like Clean and Press...?

:lift:

**big** · 28-05-2005, 10:57 AM

^^^^ what they said!

You can get some great results from 2 x 30-40min training sessions each week. Just stick to the compounds, put the weights up a little each week and drop everything else. And chow down on everything, especially the protein.

**big** · 28-05-2005, 10:58 AM

Quote:

Originally Posted by Timmy Smooth

Maybe consider some powerlifting movements like Clean and Press...?

Surely you mean olympic lifting movements, unless powerlifting has suddenly been changed without anyone telling me?

Timmy Smooth · 28-05-2005, 11:23 AM

Quote:

Originally Posted by big

Surely you mean olympic lifting movements, unless powerlifting has suddenly been changed without anyone telling me?

True, true!

samurai69 · 28-05-2005, 11:47 AM

Yep a good HIT approach and some good compund lifts, Basically what they say ^^

the OLYMPIC clean and press type exercises are good

:lift:

Bigfangs · 29-05-2005, 02:29 PM

Sorry About the hippity-hop street talk!

Thanks for all the advice i'll let you know how it turns out. well i cant quit my job but there is some satisfaction in the thought of one day i'll be able to crush my bosses head with my pec's.

P.s How come no-one mentioned weight gain drinks only food and protein shakes.
and has anyone got any info on this new Ripfast Testosterone -1, someone at
work was Y'all Know Tryin ta Big It Up, not thinking about using it but it would
be get your thoughts.

cheers,

**big** · 29-05-2005, 02:32 PM

Quote:

Originally Posted by Bigfangs

P.s How come no-one mentioned weight gain drinks only food and protein shakes.

Weight gain drinks tend to be loaded with sugar and will likely just make you fat.

If you want to gain weight, you need to eat, and it should preferably be good whole foods.

If you really struggle to eat enough and want to take some calories in from shakes, make your own weight gainer / MRP using whey protein, oats and some good fats (I like extra virgin olive oil) in it blended up.

28-05-2005, 09:20 AM	#1 (permalink)
Bigfangs Newbie Trainer Join Date: May 2005 Posts: 2	Big Problem Rickster is the name i have a major problem in my game. currently im 5'11 and about 11 stone and have been training for about 6 months with absolutely no results due to lack of routine. i work 12 hour shifts minimum of four a week ( most weeks 6 days a week which still gives me 2 days off) 4 on 4 off shift. i work in a chilled warehouse and am constantly on the move so putting weight on is a problem. But the main problem is the routine because i work 12 hours then have 12 hours off everyday for 6 days straight. now the first few days working and training are fine but then im totally shattered and have a week off. besides changing my job i really need some advice. how often should be working out and what excerises would work best in the time that i have, and which foods are going to help me to keep the weight on ? I need a total make-over - who's willing to take this challenge on !!!!! P.s Just joined uk-muscle site seems cool. the answer to life is 42, this is the amount of individual dreams you should accomplish !! - me.

28-05-2005, 10:57 AM	#5 (permalink)
big Super Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,184	^^^^ what they said! You can get some great results from 2 x 30-40min training sessions each week. Just stick to the compounds, put the weights up a little each week and drop everything else. And chow down on everything, especially the protein. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

28-05-2005, 09:37 AM	#2 (permalink)
TOMA13 Newbie Trainer Join Date: May 2005 Posts: 9	You need to be eating chicken,tuna,rice,potatoes,steak,egg,milk etc etc. Eat about every 3 hours wheather it be a protein shake or tub of cottage cheese, as your bulking you want high carbs and high protein, about 30-50g protein per meal. As for training id suggest a 3 day split mon-wed-fri (or whatever days are best for you) with the weekends off, concerntrating on heavy compound movements.

28-05-2005, 09:42 AM	#3 (permalink)
TOMA13 Newbie Trainer Join Date: May 2005 Posts: 9	P.s **** that for a job 12 hour shifts that would kill me!

28-05-2005, 10:29 AM	#4 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,800	Timmy is my name and ....oh.....what rhymes? I don't get this hippity-hop street talk! Yeas, if time a problem, concentrate on your big, compound movements. Think..... Bench Press, Deadlifts, Squats, Bent-over Rows, Dips, Pull-ups, Dumbell Pullovers, Millitary Press, Straight-leg Deadlifts. Maybe consider some powerlifting movements like Clean and Press...? :lift:

28-05-2005, 11:47 AM	#8 (permalink)
samurai69 Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea Posts: 3,077	Yep a good HIT approach and some good compund lifts, Basically what they say ^^ the OLYMPIC clean and press type exercises are good :lift:

29-05-2005, 02:29 PM	#9 (permalink)
Bigfangs Newbie Trainer Join Date: May 2005 Posts: 2	Sorry About the hippity-hop street talk! Thanks for all the advice i'll let you know how it turns out. well i cant quit my job but there is some satisfaction in the thought of one day i'll be able to crush my bosses head with my pec's. P.s How come no-one mentioned weight gain drinks only food and protein shakes. and has anyone got any info on this new Ripfast Testosterone -1, someone at work was Y'all Know Tryin ta Big It Up, not thinking about using it but it would be get your thoughts. cheers,