Please criticise and comment on my below plan!
I've read the relevant threads, and the sticky etc.
I am 5ft 11, and currently weigh roughly 72kg. I would like to gain a fair amount of weight, initially as much as possible (1kg per week possibly!) I would consider myself pretty fit and active, I go to the gym and play sport pretty regularly. I am early 20s.
I used to be a bit bigger (6kg bigger about 10 months ago). That was just from going to the gym with mates and eating a lot.
I have plenty of spare time to work out and eat properly. I plan to eat and exercise as follows.
The protein shake I have is the recently on offer “Muscle + Weight Gainer” from Holland And Barrat. It has 316kcal, 24.3g Protein and 53g Carbs per serving. I will be taking two a day.
Eat:
Breakfast
Porridge + Scrambled Eggs (med. Bowl, 3 eggs)
Morning Snack
Tuna Sandwich and Salad (2 tins tuna/6 slices bread)
Lunch
Chicken Breast + Jacket Potato + Vegetables
Large Banana
Afternoon Snack
Omelette (3 eggs + cheese, ham)
100g mixed nuts pre workout
Protein shake post workout
Dinner
Steak, mushroom and mashed sweet potato
Fruit
250g 2% natural yoghurt
Pre-Bed
4 Weetabix
Protein Shake
The above is a sample. I use wholegrain bread and full fat milk.
I may substitute: chicken/pork/steak
tuna/corned beef/mackerel
various veg
etc.
If short on time I eat pasta bake/spaghetti bolognaise etc.
Exercise:
Monday (Chest + Back)
Flat Chest Press
Flat Fly
Incline Chest Press
Incline Fly
Shoulder Press
Barbell Bent over row
Chin Ups
Another one… there’s a machine at my gym. You have a pad against your back, between your shoulder blades. You start leant forward and then have to sit up straight pushing against it…. it feels like it works well!
Wednesday (Arms)
Pull Ups
Barbell Curl
Preacher Curl
This one where you are standing, holding a barbell, arms extended, then you bring it up with your elbows pointing out, palms towards your body
Standing Pushdown
Triceps Extension
Friday (Legs/Abs)
Weighted Twisting Crunch
Hanging Leg-Hip Raise
Full Squat
Standing Calf Raise
Seated Leg Curl
Leg Extension
All of the above are conducted as 3 sets of 8 reps, where I’m working to my max (last rep is near failure point).
I also need to keep on top of my CV as we get fitness tests and regular circuit training etc at work, and I run a half marathon each year. I don’t mind sacrificing speed and stamina by any means, so long as I can still maintain a 6.5 min mile for 2 miles!
Thanks very, very much for reading, please share your tips and comments with me!
I've read the relevant threads, and the sticky etc.
I am 5ft 11, and currently weigh roughly 72kg. I would like to gain a fair amount of weight, initially as much as possible (1kg per week possibly!) I would consider myself pretty fit and active, I go to the gym and play sport pretty regularly. I am early 20s.
I used to be a bit bigger (6kg bigger about 10 months ago). That was just from going to the gym with mates and eating a lot.
I have plenty of spare time to work out and eat properly. I plan to eat and exercise as follows.
The protein shake I have is the recently on offer “Muscle + Weight Gainer” from Holland And Barrat. It has 316kcal, 24.3g Protein and 53g Carbs per serving. I will be taking two a day.
Eat:
Breakfast
Porridge + Scrambled Eggs (med. Bowl, 3 eggs)
Morning Snack
Tuna Sandwich and Salad (2 tins tuna/6 slices bread)
Lunch
Chicken Breast + Jacket Potato + Vegetables
Large Banana
Afternoon Snack
Omelette (3 eggs + cheese, ham)
100g mixed nuts pre workout
Protein shake post workout
Dinner
Steak, mushroom and mashed sweet potato
Fruit
250g 2% natural yoghurt
Pre-Bed
4 Weetabix
Protein Shake
The above is a sample. I use wholegrain bread and full fat milk.
I may substitute: chicken/pork/steak
tuna/corned beef/mackerel
various veg
etc.
If short on time I eat pasta bake/spaghetti bolognaise etc.
Exercise:
Monday (Chest + Back)
Flat Chest Press
Flat Fly
Incline Chest Press
Incline Fly
Shoulder Press
Barbell Bent over row
Chin Ups
Another one… there’s a machine at my gym. You have a pad against your back, between your shoulder blades. You start leant forward and then have to sit up straight pushing against it…. it feels like it works well!
Wednesday (Arms)
Pull Ups
Barbell Curl
Preacher Curl
This one where you are standing, holding a barbell, arms extended, then you bring it up with your elbows pointing out, palms towards your body
Standing Pushdown
Triceps Extension
Friday (Legs/Abs)
Weighted Twisting Crunch
Hanging Leg-Hip Raise
Full Squat
Standing Calf Raise
Seated Leg Curl
Leg Extension
All of the above are conducted as 3 sets of 8 reps, where I’m working to my max (last rep is near failure point).
I also need to keep on top of my CV as we get fitness tests and regular circuit training etc at work, and I run a half marathon each year. I don’t mind sacrificing speed and stamina by any means, so long as I can still maintain a 6.5 min mile for 2 miles!
Thanks very, very much for reading, please share your tips and comments with me!
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