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Gym Addict
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244 Posts
Discussion Starter · #1 ·
Hello,

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I'm after a bit of advise with regards to my current training regime and diet. Perhaps I'm overlooking a certain aspect that needs bringing into touch?

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First of all typical diet:<o:p></o:p>

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8am Maximuscle Cyclone

Banana or Cereal

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11am Pistachio Nuts

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12pm Mackerel and Rice

Yoghurt

Fruit Salad

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5pm Pasta Bake (lean mince) / Jacket Potato

Multivitamins

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7pm Maximuscle Cyclone

Banana or Cereal

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Everyday I also have at least 2 litres of water.

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Training Regime:<o:p></o:p>

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Monday Bench Press

Seated Hammer Curls

Curling Pad

Butterfly Press

4 mile Jog (intermittent pace)

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Tuesday Press Up

Seated Hammer Curls

Triceps Dips

Lateral Pull Down

Ab Crunches

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Friday Ab Crunches

Leg Extension

Leg Curls

Squats

4 mile Jog (intermittent pace)

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Saturday Bench Press

Curling Pad

Butterfly Press

Behind Neck Press

Lateral Pull Down

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Any comments, particularly to do with any potential over/under exercising of certain muscle categories would be appreciated.

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I'll try post a photo up!

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.....train hard or fcuk off!!!
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2,041 Posts
Pistachio nuts?!!! WTF!! :)

For your diet. just eat every 3ish hours.

200g meat for your protein, bit of brown rice for your carbs (energy), about 50g (cut the carbs right down after you train if you wanna stay lean), and some veg.

I just stir fry the lot with a cooking sauce.

I have 3 shakes a day, one breakfast with some oats, one after i train and one before bed.

The routine is a bit messed up to be honest. Are they the only days you can train - Mon, Tues, Fri, Sat?

If so, maybe a simple upper/lower split twice a week would be best.

Something like..........

Upper (Mon/Fri)

Deadlift

Bench press

Bent over rows

Shoulder press

Incline DB flies

Lower (Tues/Sat)

Squat

Leg Press

Ham Curls

Leg Extensions

Calf raises.

Go for 3 sets of 12 reps on each, when you get them, up the weight a LITTLE and go again! :thumb:

PS - nice pic, don't worry about it, every starts somewhere!! :)
 

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Gym Addict
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244 Posts
Discussion Starter · #4 ·
Hi,

Thanks for your comments, most appreciated. I've had a look at the training plan and come up with the following.

Hopefully it will be a bit more orderly. My plan is to try it out for a month or two and see how it goes.

Monday

Bench Press

Towel T Bar Row

Close Grip Lateral Pull Down

Incline Dumbbell Press

Overhead Dumbbell Press

Lateral Raise

Ab Crunches

Tuesday

Dumbbell Squat

Lunges (Dumbbell)

Leg Curls

Standing Calf Raises

Seated Calf Raises

Thursday

Close Grip Lateral Pull Down

Butterfly Press

Dumbbell Row

Dumbbell Flyes

Incline Dumbbell Row

Dumbbell Hammer Curls

Tricep Dips

Tricep Pull Down

Ab Crunches

Friday

Dumbbell Dead Lift

Lunges (Dumbell)

Standing Calf Raises

Seated Calf Raises
 

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Bulking Nicely
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557 Posts
have a look at BIGS thread its called 'How To Grow' thats spot on for a newbie, the routine rosko posted is good, i would agree with a upper lower body split
 

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.....train hard or fcuk off!!!
Joined
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2,041 Posts
dopper said:
Hi,

Monday

Bench Press

Towel T Bar Row

Close Grip Lateral Pull Down

Incline Dumbbell Press

Overhead Dumbbell Press

Lateral Raise

Ab Crunches

Tuesday

Dumbbell Squat

Lunges (Dumbbell)

Leg Curls

Standing Calf Raises

Seated Calf Raises

Thursday

Close Grip Lateral Pull Down

Butterfly Press

Dumbbell Row

Dumbbell Flyes

Incline Dumbbell Row

Dumbbell Hammer Curls

Tricep Dips

Tricep Pull Down

Ab Crunches

Friday

Dumbbell Dead Lift

Lunges (Dumbell)

Standing Calf Raises

Seated Calf Raises
Mate, don't fall into the trap of thinking the more you do the bigger / quicker you'll grow. The above looks a lot to be doing if you ask me, i posted what i think you should do.

Get in the gym, tear your muscles, get out and recover (eat and rest). No more than an hour needed in the gym, i'm usually done in 35-45 mins!
 

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Suffer the pain of discipline or suffer the pain o
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753 Posts
Rosko said:
Mate, don't fall into the trap of thinking the more you do the bigger / quicker you'll grow. The above looks a lot to be doing if you ask me, i posted what i think you should do.

Get in the gym, tear your muscles, get out and recover (eat and rest). No more than an hour needed in the gym, i'm usually done in 35-45 mins!
x 2.

you will do your growing outside the gym mate.

I have recently moved down to a 3 day split from a 4 and TBH I am looking and feeling my best ever

Good luck
 
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