Big_Dan

Well my diet is -
awake - glutamine ,vit c tabs, multi-vits
8-9am - 100g oats, 40g of whey , 3 eggs 1 whole, banana
11/12- pro mr banana and/rice cakes
12:30-1:30 - hit gym hard
3pm - chicken , veg and rice or pasta
6pm - jacket potatoe - tuna sweetcorn and mayonaise
9pm - salad/cherry tomatoes,coleslaw,potatoe salad etc with chicken or turkey.
11-12pm - protein shake with milk + toast/oats/nuts

,
gotta make sure u have at least 40g protein per meal , i try and get at least70g+ plus of carbs , calories between 3500-4000cal ,

You have got to structure everything , too make sure everything is suitable for your bodys needs mate !!

also your training routine , instead of saying arms , legs , back etc,
wot do u train on what days ? and what exercises do u do mate ??

sttheod

yep you are right i must be more specific..well my opinion is 4exersises per body part..i dont know so good english so forgive me for mistakes and for the way i write.
so for arms i do 4ex biceps.2dumbel and 2barbel..i wish you understand what i am saying..sry again m8.. :(
for triceps i do deeps,french press,the other with the rope and dumbel press with hands near each other..

sttheod

i keep the 4 exersise system for all my body parts..sry but can tell you all cause dont know the proper words to explain and i am getting more confuse..and about my diet i am a student at the university and i cook on my own so i cant have a big variety you know and cant spent al lot of money..if you need more info plz ask me..

Big_Dan

I find that would be overload for your arms dude,
for biceps i would do -
standing barbell curls- 3x8
dumbell preacher curls - 3x8
hammer curls - 3x8

Triceps -
Dumbell french press - 3x8
skull crushers ( laying french press) - 3x8
tricep push downs - 3x8

Chest -
Flat bench barbell - 5x5
incline dumbell press- 3x8
flat bench flyes- 3x8
dips- 3x8

Back-
Deadlifts - 5x5
bent-over rows - 3x8
wide lat pull downs - 3x8
single arm dumbell rows - 3x8
seated calf raises 3x12
standing calf raises - 3x12

Shoulders-
standing or seated barbell press - 3x8
side laterals - 3x8
rear deltoids - 3x12
D/B shrugs - 3x8

Legs -
squats - 5x5
leg press - 3x8
leg extensions - 3x8
SLDL- 3x6
leg curls- 3x8

well thats an example of what i usually do mate !!
just a lil info on what you should look at doing to build up mate ,
you can alter it if u want , as i said jus a little guideline !!

happy trainiung buddy !!

the_illuminati

well done on your weight loss, however i wouldnt turn to steroids yet if I was you, have you even tried creatine yet? You need to have trained proply for a few years before taking steroids to give you a good soild base to build upon.

sttheod

sounds great..i do more exersises for my arms now because i had a broken wrist and i want to make them stronger to avoid similar injuries..nice training..i have a question..you do only 8 reps.the weight you use is the 80% of the maximum you can use??or something different??

sttheod

thanks illuminati!!!no i havent tried it..i am willing to hear to any suggestions..i should give creatine a try but the percentage isnt 50-50 to work??i read somewhere that creatine works on some guys and doesnt works on some other..

matokane

lol i think you have over done the back a bit iv shortened it to what i would do dont know if you agree but i recon there was a bit to many exercises looked a bit like you were over trainin parts

genan

4mnths? seriously dude, don`t bother with gear, give yourself some time.

Five-O

hmmmmm....hit gym hard....but have nothing to eat for 1:30mins afterwards...................:confused:

Big_Dan

obviously id have a shake with either maltodextrin or oats !!


and as of the rep range , like i said its just an example mate !!!
really u can change the rep range week to week to shock the muscle into more growth, also i find drop setting the weights also have an upside to muscle growth,


As of changing the routine , i feel that 4 exercises would be enough to hit every part of the back !!
but its other people opinions at the end of the day !!

the_illuminati

i would say creatine works for everyone but the results are different! some people may see very little change and some may experience drastic changes in muscle development and lifting stats. Still i cant believe you havent tried natural ways of building muscle before looking at steroids... they aint a miracle pill.

genesis

i cant open your pics!!

__________________

genan

yeah there are compressed twice, next time upload them to http://tinypic.com/

Bulk1

Good shout imo... ^ :lift: