nobbylou

Hi all, Thought it about time i put some pics up and posted my diet and training routine. I've just spent the last 8 weeks in Keto and dropped 24lbs. I wanted to see what i was working with before I bulked up clean. Yes i know i look Thin and need to put on weight so you can save that comment thanks

I now weigh 173lbs im 5ft 11 and 26, and feel its time to start doing things properly to get some quality mass. My plan is to clean bulk for the next 9 months and then spend 12 weeks assessing what and how much i need to cut.

My Diet as of Monday is:-

0600 - 2 scoops of whey & Small banana
0630 - 2 scoops of NO Xplode
TRAIN
0830 - 2 scoops of Lean Grow with 400ml of semi skimmed milk
1030 - 100g chicken, 125g rice, Nando's sauce
1230 - 150g chicken, 1 jacket potatoe, 20g cheese
1500 - 150g chicken, 125g rice, Nando's sauce
1800 - 150g chicken, 1 slice wholemeal bread, small portion veg
2100 - 1 scoop pure protein, 400ml semi skimmed milk
2230 - 1 1/2 tablespoon of Organic Peanut butter.

That gives me:-

cals - 2755
fat - 58.1
carbs - 263.6
protein - 296

My Routine will be 3 day split with low intensity cardio on Tues and Thurs to keep body fat low, all exercises will have 2 warm up sets.

Monday:-

Flat bench 5 x 5
Squats 5 x 5

Tues:-

Cardio

Wed:-

Dead Lifts 5 x 5
Weighted wide grip pull ups 5 x 5

Thurs:-

Cardio

Friday:-

Weighted Dips 5 x 5
Squats/Leg Press 5 x 5

I will be posting pics and progress reports each week, do you think the diet and routine looks ok? all advice greatly recieved.

The first pic was taken on the 23rd May this year and the other 3 were taken tonight (15/08/08)

Attached Images

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LloydOfGrimsby

lol i find myself taking more and more NO-xplode every session .. i seemingly build up a greater tolerance -_-

Up to 4 scoops before a workout now ...... that's pretty bad

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joeyh1485

good luck mate
diet looks good to me makes me want to eat some chicken with nando's sauce yum

ParaManiac

Best of luck Nobby,pictures show a good starting point

Diet looks ok,however personally,i'd swap the 2100 meal for tinned mackerel(epa/dha) and move the protein powder to my final meal with the PB.

Make sure the PB is natural - Organic can be misleading as to the added ingredients

__________________
'There's only one Abu Dhabi
One Abu Dhabi
Fill up yer car
We're signing Kaka
Walking in a City wonderland'

genesis

I'd look to put a bit more variety in there than just chicken too...Turkey, pork, lean beef, fish...

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nobbylou

Yeah I will change it up. just put chicken in there as a starter so i could get all my macro's right.

will be using Tuna, turkey and beef.

Five-O

I really like the simplicity of your routine, I like it!

nobbylou

Thanks Bro!

The Plan is not to over complicate things so i can give 110% on the Exercises for each day. I also plan to up my cals after 2 weeks if needs be.

hilly2008

the plan looks good mate. i would put some protein in there with the pb before bed or get a slow release protein like casein in there and maybe 50g of oats.

genesis

I didnt even notice your routine duh! nothing fancy about it is there Squats, cardio, bench, deads, i like it

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geeby112

you dont look that skinny mate

your diet looks good besides the amount of chicken, protein still protein

good louck

Five-O

Thats it mate, its these exercises that will build the foundations and size for years to come, worry about other supporting exercises when/if you find your weaknesses and sticking points.

chrisj22

I really like the routine, too.

90 out of 100 people would look at that routine as being poor or not enough, whereas 50% (or more) of those people actually tried it would get better gains than the current 4-5 day split they're doing now.

Beggars belief.

Looking good mate - that routine is perfect for your physique.

nobbylou

Cheers Bro, I had great results from this routine about a year ago. But i didnt have a structured diet and had no idea of what i was eating. this time WILL be different.

ParaManiac

Eggs would be a good addition

__________________
'There's only one Abu Dhabi
One Abu Dhabi
Fill up yer car
We're signing Kaka
Walking in a City wonderland'