Keithy5

Sorry was meant to say that i'd finished 6 WEEKS ago! Oops

Keithy5

A am able to go to the gym 3-4 days a week. Could someone suggest a route for me to begin training, as in what body parts i should mix together and how many routines, sets, reps etc per body part?

I know its alot to ask but i really will be most appreciative!

Keithy5

Also, you have mentioned to not start on juice. How long realistically shall i put off for?!

Robsta

until you think you've achieved most what you can naturally. But juice will not do much for you unless training and diet are correct 1st.

Con

meal 1 6 whole omega eggs 200 grams oats banana zero fat milk
meal 2 250 grams chicken 100 grams uncooked weight rice green veg
meal 2 same as meal 2
meal 4 250 grams steak potatoes green veg
meal 5 cottage cheese fish oil tabs
training prior 50 grams of carbs with some bcaas during same as prior and after 100 grams carbs 50 grams whey

SCJP

Keep it simple for now.

I'm trying to train 3 days per week. Generally Tues, Thurs, Sat or Sun, with a little bit of MT thrown in for good measure.

I just follow 2 workout formats:

1) Leg press (I can't squat safely), pull-ups/chins, shoulder press, crunches, back exts, tabata cardio.
2) Bench, stiff legged dead lifts, calf raises, crunches, back exts, tabata cardio.

Generally aiming for 2 sets of 10-12 reps & adding 0.5kg to the bar each week.

Each workout gets done 3 times per fortnight.

When it starts getting too hard (ie not completing your sets & reps), drop down to just one set of 10/12. You can maybe cut down to just two days training per week &/or adjust the reps as necessary.

This seems to be working for me, but there's no hard & fast rule & we're all different.

Keithy5

I have been taking everyones information very seriously and the wide variety of knowledge from the forum. It seems my routine of one body part per day is a poor idea and mixing certain areas is preferable.

I have been thinking about following the 3-day routine from MaxiMuscle.co.uk as it appears to be close to what others have suggested and includes demonstrations. Can anyone advise whether this is a good path to follow?!

I am still looking into the dieting. Can anyone quickly suggest whether i should best lose my body fat prior to becoming more serious about training or lose gradually due to training?!

Robsta

What makes you say that. I train one body part per day, and as long as you get in the gym enough through the week to train all bp, then I've yet to find a better routine for me.

Keithy5

Sorry, was meant to say that for training only 3 days a week in the gym! I really don't want to be over straining myself too much and wasting time on things which will not help.

Keithy5

Is this diet for trimming or bulking?!

Keithy5

Just started my cutting diet yesterday so i'll report back soon when i've lost some fat. My body fat is calculated at 17.9% at the moment and i'm weighing in at 15st 7lb at 6'2".

Wish me luck. Aiming for below 12% bf!

Keithy5

Thought i'd give a quick update of my progress. I had been cutting the best part of November and all of December until Xmas. I had 2 weeks off the gym during this time and am back on the diet until the end of February or until i see the losses i am seeking. I am generally doing a mixture of lifting and cardio and it is working very well for me at the moment.

Here is a quick photo of how i stand now. I hope to see more muscle definition and a recuded bodyfat over these next 2 months!

Keithy5

Probably not the best photo but i'll save the rest for when i'm more lean!

Liam

Concentrate on your compound lifts, get them sorted with some real weight and you'll grow quicker than anything else. I haven't done things like bicep curls / tricep extentions in months but my arms have grown ALOT faster than before i did any compound exercises

Louis_C

To be honest mate you really need to start reading up on steroids/PCT and dieting... You've just bought some Deca and something else but you're unsure of what kind of effect this is going to have on you? In the long run it's going to be far more useful to you if you read up on things and trained a good 2 years at least if not more before turning to steroid use.