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08-09-2005, 02:07 PM
| #1 (permalink) |
| Newbie Trainer Join Date: Sep 2005
Posts: 9
 | Here's my routine and diet any good? advice apreciated First would like to say hi, new user here  .My names's Paul and im 18, been going to the gym for over six months first started of to loose weight then started to do weights now addicted. My goal is to increase strength and mass. Started of doing everything 3 times a week, would work every muscle. been doing this for 5 months have noticed alot of differnce in my strength and look alot better. Started of at 77.5kg's was podgey, went down to 72kg's with minimal fat started weights now gone upto 86kg's which im pretty chuffed with oh im 6ft tall. Have seem to hit a stage now where i dont seem to be growing or gaining any more strength so i've been advised to consider my routine/diet. Have just recently altered my diet getting alot less fat intake now and work differnt muscle groups everytime i go to the gym which i was informed seems to be the next stage. Only just stared the last week, is working me alot harder :smoke: . Here's my diet/ routine- Routine: Day 1 (monday): Chest, arms and abs. Day 2 (wednesday): Legs and abs. Day 3 (friday): Back, shoulders and abs. Day 1- monday Chest: Bench press 4 X 10 reps Incline bench press 4 X reps Dumb Bell flyers 4 X 10 reps Arms: Standing cable curls 4 X 10 reps Incline dumb bell curls 4 X 10 reps Cable rope push downs 4 X 10 reps Tricep kickbacks 4 X 10 reps Abs: Sit ups 4 X max Leg raises 4 X max Day 2- Wednesday Legs: Squats 4 X 10 reps Leg extension 4 X 10 reps Leg curls 4 X 10 reps Abs: Sit ups 4 X max Leg raises 4 max Day 3- Friday Back: Wide grip pull downs 4 X 10 reps One arm dumb bell rows 4 X 10 reps Seated cable rows 4 X 10 reps Shoulders: Seated dumb bell press 4 X 10 reps Lateral raise 4 X 10 reps Bent over laterals 4 X 10 reps Abs: Sit ups 4 X max Leg raises 4 max *Also run for 10 mins each time before i start each day. Diet: Breakfast: Larg bowl of porrage oats with chopped up bannana. Lunch: 2 person serving of rice with tin of tuna or chicken breast. Dinner: Same as lunch. Before bed: Same as breakfast with 1 scoop of met rx protein shake. -On days of exercise also have 1 scoop of met rx after exercise. Does this seem a good routine/ diet. Also is it best to running before or after i start. Any help or advice apreciated. Regards, Paul. :lift: |
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08-09-2005, 02:13 PM
| #2 (permalink) |
| Move along, nothing to see here  Join Date: May 2005 Location: Aberdooom
Posts: 615
 | Youve stopped growing but reduced your fat intake? Maybe thats where you've went wrong. Personally i only do 9 work sets for larger bodyparts and 6 for smaller, plus id drop the rep range from 10 to 6-8. Lastly i'd try and increase the diet a little, add in another meal and im sure you'll start to grow A postworkout shake would also be a good start It seems you've made the mistake most make(me included), which is to work harder in the gym instead of the dinner table which is what i think you should be doing
__________________ Height - 5' 11" Weight - 235 Chest - 48" Waist - 35" Arms - 18" legs - 28" Calves - 17" Bench - 130 * 6 Squat - 150 * 6 Deads - 160 * 6 |
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08-09-2005, 05:20 PM
| #3 (permalink) |
| Newbie Trainer  Join Date: Mar 2005
Posts: 81
| looking at your diet mate id say you need to eat alot more, id be suprised if you were getting anymore than a 100 grams of protein there. try to eat at least every 3 hours consuming quality protein and a carb/protein drink after training should be added along with some protein with your breakfast. regarding training id lower your reps to 6-8 especially on the compound movements and do a bit less volume sets wise. good luck mate it sounds like you have already made some good gains. |
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11-09-2005, 08:09 PM
| #4 (permalink) |
| UK-Muscle Moderator  Join Date: Oct 2003 Location: SW London
Posts: 11,223
   | increase ur food intake imo mate... try eating 4 meals then when u get use to that up it to 5 etc try to get a nice amount of carbs protien and good fats in there,..... dont worry too much about the ratios.. like 40/30/30 imo... just get the cleanish cals down ur neck as long as the meals have at least protien 30 grams and carbs 30-60 is a good start imo
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11-09-2005, 10:24 PM
| #5 (permalink) |
| UK-Muscle Moderator  Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,164
| Breakfast: Add some whey protein to your oats after they are cooked, two scoops, also add some butter there for fat. Dont worry about cholesterol. Lunch Not too bad but add a fat here like fish oils 3 of them. That would be around 66 grams of carbs and 35 grams of protein. Me personally, Id drop some of the carbs some, add more protein and the fat above, or even a teaspoon olive oil. Dinner, same as above. But, I do like the idea of a larger varity of foods consider fruits in the morning and vegetables in the afternoon. Many vegetables have anti-cancer properties and also anti-estrogen properties. Id eat at least one green vegetable a day like broccoli, green beans, spinish, asparagus, etc. Routine seems fine to me. But I like pullups over pulldowns. Dips over pushdowns for triceps. Strait bar curls over cable curls. All depends if you are growing in strengh or size. Seems a bit light on the cals tho. If you are getting stronger then dont change a thing. After you stop or hit a plateau then change your routine.
__________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 11-09-2005 at 10:27 PM. |
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16-09-2005, 10:54 PM
| #6 (permalink) | |
| 5'5" - 8st 2lbs - trying to make 10st Join Date: Apr 2005 Location: Manchester la la la
Posts: 119
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16-09-2005, 11:15 PM
| #7 (permalink) | |
| daddy raikeys secret love child!!!!!  Join Date: Apr 2004 Location: ?they wont tell me?
Posts: 817
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16-09-2005, 11:20 PM
| #9 (permalink) | |
| UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,164
| Quote:
It needs to be taken with food. Like some vinigar and olive oil on your salad. Apple cider vinigar is actually good for you and good for weight loss. Another thing, fat taken with a meal will slow down that meal and actually kindof lower the GI of that meal. Also will slow down the absorpton of the protein in the meal allowing you to assimilate that protein in the meal better. About the only meal that I would not add fat to would be my PWO shake.
__________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. | |
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