Okay, workout routine. need YOUR help
- Thread starter The Running Man
- Start date
Soldato
Glad I motivated you mate 
my present routein diet
-----------------------------------
diet
breakfast
3 eggs (scrambled) 4 slices toast
2 pints of milk
brunch
2 peanut butter sandwiches (4 slices bread) or tuna sarnies
2 bananas
2 pints of milk
Lunch
Jacket potato, Bakerd Beans, cold turky/chicken or Tuna and salad
2 pints of milk
afternoon snack,
orange/clementine.
1-2 pints of water
Dinner
250g pasta mince bolanase sauce or pasta with 2 tins tuna, or jacket potato with baked beans tuna.
1-2 pints of pure OJ with creatine
This gives me between 3500 and 4500 Kcal a day and a bit ott 220grams of protein but only 60-80g of fat
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Work out
Tuesday
Chest, Biceps and Triceps
Flat BB bench
Incline DB Bench
DB chest Flies
French Press (per arm)
Overheard DB exstensions
Hammer curl (per arm)
single arm Preacher curl (per arm)
Thursday
Legs
Standing calf raise
Leg Curls
Leg Extensions
Squats
Saturday
Back and Shoulders
BB Rows
DB Lateral raise
Single arm row
BB Front Raise
DB shoulder press
BB shrug
my present routein diet
-----------------------------------
diet
breakfast
3 eggs (scrambled) 4 slices toast
2 pints of milk
brunch
2 peanut butter sandwiches (4 slices bread) or tuna sarnies
2 bananas
2 pints of milk
Lunch
Jacket potato, Bakerd Beans, cold turky/chicken or Tuna and salad
2 pints of milk
afternoon snack,
orange/clementine.
1-2 pints of water
Dinner
250g pasta mince bolanase sauce or pasta with 2 tins tuna, or jacket potato with baked beans tuna.
1-2 pints of pure OJ with creatine
This gives me between 3500 and 4500 Kcal a day and a bit ott 220grams of protein but only 60-80g of fat
--------------------------------------------------
Work out
Tuesday
Chest, Biceps and Triceps
Flat BB bench
Incline DB Bench
DB chest Flies
French Press (per arm)
Overheard DB exstensions
Hammer curl (per arm)
single arm Preacher curl (per arm)
Thursday
Legs
Standing calf raise
Leg Curls
Leg Extensions
Squats
Saturday
Back and Shoulders
BB Rows
DB Lateral raise
Single arm row
BB Front Raise
DB shoulder press
BB shrug
npz m8, I have deff seen an improvement. might also be coz ive just turned 17, going through all the usual changes in muscle and stuff n e way but since i started that in november i have gone from 11 stone (im 5"8/9) down to 9stn 10lb and im now hovering around 10stn. Ive lost my belly and am working on a nice pack, ive lost my man breasts and my arms are looking a lot more beefy. I used to play rugby so my legs have always been quite big n e way but since i stopped at the end of last season the muscle has wasted into fat, since i started doing the squats in feb they have started to go back to the solid things they once were 
Ive still got a bit of a layer of fat around my upper chest and, if u av read my other thread, my ass but other than that im good!
Very happy with what its done for me and very glad i started it.
Panzer
Ive still got a bit of a layer of fat around my upper chest and, if u av read my other thread, my ass but other than that im good!
Very happy with what its done for me and very glad i started it.
Panzer
steve thats a lot of stuff to eat man!
i cant have the milk though, so ill have to find something else:/
well done though and keep it up!!
i cant have the milk though, so ill have to find something else:/
well done though and keep it up!!
Soldato
lots of water, you cna mix whey protein shakes with water, that will help your protein intake.
as much as my female friends hate me for moaning about having to eat so much, it is hard work as sometimes your body realy isnt in the least bit hungry but you got to keep packing the food away
as much as my female friends hate me for moaning about having to eat so much, it is hard work as sometimes your body realy isnt in the least bit hungry but you got to keep packing the food away
its the same here fella
okay a bit of progress so far:
i have upped my protein intake to approx 100g per day (through eating 4 eggs, 2-3 sittings of chicken, a 24g protein bar, and misc other foods
not much of a change noticed yet, apart from slight line definition in my forearm, and tiny bit at the top of my bicep cloest to my shoulder
tomorow i am going buy some proper foods and whey gain type stuff, so hopefully ill be able to increase my protein intake to 140-150 grams per day
(i weigh 140/150lb @ 6ft = skinny) so hopefully that level of intake will be sufficient
i am wondering as to whether or not to conduct the excersies every day, or every other day, as i remember my mate telling me he rested every other day to allow the muscle to grow back, and that if your constantly excersising it it wont grow back quick enough before u detroy it again
?
okay a bit of progress so far:
i have upped my protein intake to approx 100g per day (through eating 4 eggs, 2-3 sittings of chicken, a 24g protein bar, and misc other foods
not much of a change noticed yet, apart from slight line definition in my forearm, and tiny bit at the top of my bicep cloest to my shoulder
tomorow i am going buy some proper foods and whey gain type stuff, so hopefully ill be able to increase my protein intake to 140-150 grams per day
(i weigh 140/150lb @ 6ft = skinny) so hopefully that level of intake will be sufficient
i am wondering as to whether or not to conduct the excersies every day, or every other day, as i remember my mate telling me he rested every other day to allow the muscle to grow back, and that if your constantly excersising it it wont grow back quick enough before u detroy it again
?
It's only been a couple of days!!!
Mate... it'll take a while before you can see a noticable difference. That's why most people give up. They see no difference after a few days and assume it's not working.
Not sure about every day or every other day. I'm not an expert on BW only exercises, but i'd say every other day. But your friend is right, if you don't let the muscles recover, they can't grow.
ya my mates pretty big, goes in for the whole cryoteane thing, but i wasnt able to ask him anything cos hes not on msn very often, and i cant afford to phone him
i appreciate its only 2 days, and im not expecting any immediate results or anything
just prepping myself so that ina couple of months i can hit the protien big, hit the gym, and get some proper work out
right now, im preparing myself for the gym so i dont look small and stupid!
i appreciate its only 2 days, and im not expecting any immediate results or anything
just prepping myself so that ina couple of months i can hit the protien big, hit the gym, and get some proper work out
right now, im preparing myself for the gym so i dont look small and stupid!
Associate
Okay,
My girlfriend went on this Atikins diet thingy, where you eat loads of eggs, meat, cheese basically fatty foods, and as long as you keep of the carbs ie potatoes, pasta, bread, vegetables etc then you lose weight....fast.....very fast, cos' it increases your metabolism, so i'm thinking if you do the oposite (i'm no doctor btw) then you will put on weight, which in conjunction with a little exersize should see you bulk up a little.
Don't over do it tho, if your bones are really thin and brittle then they will snap under the weight of your new found bulkiness, ah....no......forget that, i'm thinking of battery chickens.
My girlfriend went on this Atikins diet thingy, where you eat loads of eggs, meat, cheese basically fatty foods, and as long as you keep of the carbs ie potatoes, pasta, bread, vegetables etc then you lose weight....fast.....very fast, cos' it increases your metabolism, so i'm thinking if you do the oposite (i'm no doctor btw) then you will put on weight, which in conjunction with a little exersize should see you bulk up a little.
Don't over do it tho, if your bones are really thin and brittle then they will snap under the weight of your new found bulkiness, ah....no......forget that, i'm thinking of battery chickens.
Don't bother with CREATINE unless you have cash that you don't really want. It works for some people but does nothign for others. I say spend the money on more good food.
And don't worry about looking small and stupid, everyone does when they first start to lift.