Man of Honour
- Joined
- 11 Apr 2003
- Posts
- 9,389
- Location
- London
Thanks for looking. 
(Started it on Monday, but don't have all the chemicals yet, so I'm doing the best I can with food and just-protein shakes until my Bulkpowders order arrives. Before the routine I was just doing some curling, upright row, wide leg squat, incline fly and skullcrushers randomly in front of the telly.)
MONDAY: (back, torso, biceps)
Upright row
Bicep curl
Abdominal curls
Bent over row
Hammer curl
Side bends
WEDNESDAY: (triceps, legs)
Close leg squat
Skullcrushers
Wide leg squat
Tricep kick backs
Static lunges
FRIDAY: (chest, shoulders)
Chest press
Shoulder press
Incline fly
Lateral raise
Pullover
Upright row
3 x 8 of everything, except for 3 x 15 abdominal curls. Virtually every muscle gets six days to rest. Goal is to gain weight/be more solid, and increase strength. Initially I'm more concerned with bulking, but once I hit a certain size I want to shift the emphasis from gaining muscle to getting the best out of what I have. I'm 5'11" and currently at around 170lbs. At this stage, I see 195-200lbs as my final target, i.e. I'd go above then cut down to it.
I've been working on a diet too:
TRAINING DAYS:
Pre-workout shake consisting of: 30g dextrose, 30g maltodextrin, 30g whey, 500ml water.
(10g L Glutamine 15mins after workout)
Post-workout shake consisting of: 60g dextrose, 60g maltodextrin, 60g whey, 1l water. (Half to be knocked back straight away, the other half to be sipped until meal is ready.)
Post-workout meal of 100g of soya chunks (that's 330kCal energy, 50g protein, 27g starch, 15g fibre) with natural yoghurt and some accompaniment such as vegetable curry or red onion salsa.
I currently take Wellman vitamins, but I'm going to look for a cheaper alternative. I also take iron tablets every day, as they're good for efficient use of energy, and I've decided to start taking milk thistle because I've heard it's important.
I've hit a brick wall on the rest of the diet, especially what I should be eating on rest days. I'll have lots of eggs of course, but I'm vegetarian so chicken & fish are out (and any other meat).
Any comments welcomed and appreciated.
PS: I did consider deadlifting, but I'd feel more comfortable sticking to dumbells. I don't use a gym, and I'm nearly always on my own when I train.
(Started it on Monday, but don't have all the chemicals yet, so I'm doing the best I can with food and just-protein shakes until my Bulkpowders order arrives. Before the routine I was just doing some curling, upright row, wide leg squat, incline fly and skullcrushers randomly in front of the telly.)
MONDAY: (back, torso, biceps)
Upright row
Bicep curl
Abdominal curls
Bent over row
Hammer curl
Side bends
WEDNESDAY: (triceps, legs)
Close leg squat
Skullcrushers
Wide leg squat
Tricep kick backs
Static lunges
FRIDAY: (chest, shoulders)
Chest press
Shoulder press
Incline fly
Lateral raise
Pullover
Upright row
3 x 8 of everything, except for 3 x 15 abdominal curls. Virtually every muscle gets six days to rest. Goal is to gain weight/be more solid, and increase strength. Initially I'm more concerned with bulking, but once I hit a certain size I want to shift the emphasis from gaining muscle to getting the best out of what I have. I'm 5'11" and currently at around 170lbs. At this stage, I see 195-200lbs as my final target, i.e. I'd go above then cut down to it.
I've been working on a diet too:
TRAINING DAYS:
Pre-workout shake consisting of: 30g dextrose, 30g maltodextrin, 30g whey, 500ml water.
(10g L Glutamine 15mins after workout)
Post-workout shake consisting of: 60g dextrose, 60g maltodextrin, 60g whey, 1l water. (Half to be knocked back straight away, the other half to be sipped until meal is ready.)
Post-workout meal of 100g of soya chunks (that's 330kCal energy, 50g protein, 27g starch, 15g fibre) with natural yoghurt and some accompaniment such as vegetable curry or red onion salsa.
I currently take Wellman vitamins, but I'm going to look for a cheaper alternative. I also take iron tablets every day, as they're good for efficient use of energy, and I've decided to start taking milk thistle because I've heard it's important.
I've hit a brick wall on the rest of the diet, especially what I should be eating on rest days. I'll have lots of eggs of course, but I'm vegetarian so chicken & fish are out (and any other meat).
Any comments welcomed and appreciated.
PS: I did consider deadlifting, but I'd feel more comfortable sticking to dumbells. I don't use a gym, and I'm nearly always on my own when I train.
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