Here we go, the start of my journal

well, i have been working out at home past few months. managed to put on a little weight but limited equipment and limited knowledge. think im bascically doing everything wrong lol.
well today i have finally joined a gym so i have all the equipment i need.
 
i will post here everyday and include my diet and workout, and if anyone wishes to help me out or make changes then please do as i could really do with the help.
 
i will post my stats here tonight when i measure up and also post a few pics so i can look back every few months.
 
my goal at the minute is to bulk up but with as little fat as possible (i already think im getting a belly lol)
 
so i will update this later on with stats and pictures and let it all begin tomorrow :)

this is the routine i think i will follow. 4 day split that i found on here. any problems or modifications i should make to it? or different routine alltogether? just seems people have had good gains off it.

Monday - Chest/Biceps

Incline Bench Press: 1x20 (warm-up/pre-exhaust), 3x8
Incline DB Press: 3x8
Incline DB Flyes: 2x10
Flat DB Flyes: 2x10
Flat DB Bench: 3x8

Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4
Seated Incline DB Curls: 2x8
Single Arm DB Preacher Curls: 2x10


Tuesday - Quads/Hams/Calves

Barbell Squats: 1x12, 1x10, 1x8, 2x6
Leg Extension/Leg Press Supersets: 3x12/8

Stiff Legged Deadlifts: 1x12, 1x10, 3x8
Hamstring Curls: 3x8

Standing Calve Raises: 3x8/12 Dropsets


Wednesday - 45 mins cardio


Thursday - Delts/Triceps

Military Press: 1x12, 3x8
Seated DB Press: 3x6
DB Lat Raise/Front Raise Supersets: 2x10/10

Skullcrushers: 1x12, 3x8
Rope Pressdowns: 3x8
Straight Bar Pulldowns: 2x12


Friday - Back/Traps

Deadlifts: 1x10, 1x8, 3x6
Barbbell Row: 1x10, 1x8, 1x6
Low Cable Row: 2x8
Wide Grip Pulldowns: 2x10
DB Shrugs: 1x12, 1x10, 3x8


Satuday - 45 mins cardio
 
Sunday - Rest

anyone?

I normally go for a push/pull/legs split but lots of others do what you do so I'm sure it will be ok.

I started off on the cashmans 5x5 routine which I did well off in the early days.

Look forward to stats and pics and weights updates.

thank you :). im really looking forward to it too. its a shame i dint get pics a few weeks ago as i have put on nearly a stone by eating differently and working out at home. but long way to go so ill get pics sorted today  and stats :)

A stone is good.  Took me about my first 6-12 months to put on a stone.  Then after that it got much harder so make the most of your 'beginners gains'!     

Not too fused on your workout tbh -
Read the article title 'Initial Basic Hypertrophy'
http://www.muscletalk.co.uk/newsletter-0307.aspx

Diet is key - try the meal plan site

http://www.mealplansite.com/

Good luck

my diet is pretty good now. although im gaining easily becuase im such a low weight.

ill have a look at the mealplan site now. thank you :)

well had my first day at the gym today :D. just did 30 mins on exercise bike and 10 mins on rowing machine just to get the feel for the gym and have a bit of a look around. really enjoyed it. first weight session tomorrow :)

ok so this was todays diet. how is it?

8am - 100g porridge oats with semi skimmed milk and jam ( will be using half water and milk and adding a scoop of whey starting next week)

12.00pm - 240g chicken breast and 4 slices of wholemeal bread

1pm workout (45 min cardio)

2.00 - protein bar (will be protein shake starting next week)

3.30 - 2 whole eggs and 2 egg whites scrambled wth a sprinkling of parmesan and tomato ketchup

7pm - 150 g chicken breast, half cup of brown rice, portion of mixed veg

10pm - med bowl of cereal


how is that for diet? im looking to gain but ive seen many people gain really fast but look fat with it. id rather have slower gains but keep muscle definition and look good.

how does that diet look? ive just been readin up and i reckon i need some more carbs within the hour of the workout as ther arent many at all.

also could i have porridge as a every day breakfast if im adding whey to it? its juts i love the stuff. :D

ok so did this today

Thursday - Delts/Triceps

Military Press: 1x12, 3x8
Seated DB Press: 3x6
DB Lat Raise/Front Raise Supersets: 2x10/10

Skullcrushers: 1x12, 3x8
Rope Pressdowns: 3x8

dont feel like ive done anything though :(, im struggling to know whether my form is good or im hitting the muscles i should be.
also im having to use really light weights as im really light and not that strong.

i could feel the rope pull downs hitting the triceps but apart from that not much.

everyone gone quiet :(

ok well here are my stats and pics taken tonight.

height 5ft 8 inch
weight 9 stone 4 lb
chest 35 inch
biceps 11.5 inch (tensed)
hips 33 inch
waist 29 inch
thighs 19.5 inch
calves 13 inch
forarms 10 inch
shoulders 19 inch
neck 14.5 inch

hoepfully look back on these down the line and see an improvement.
(tensed)





relaxed

this is my diet for today. still no comment on the deit or anything? i feel like im doing this myself lol.

8.30 am - 50g porridge oats with jam,1 whole egg and 4 egg whites scrambled with milk and 3 slices wholemeal bread
 11am - 170g chicken breast and 2 slices wholemeal bread


2pm - 2 tablespoons peanut butter and2 slices wholemeal bread and Apple


3pm train

4.30pm - Protein bar


7pm - 2 med haddock fillets,Half cup of brown rice with Broccoli/carrots/ cauliflower

your not getting good carbs in you after your workout. Within 20 mins you really need to get whey in you (40g) and some fast digesting carbs, something like malodextrin or waxy maze starch.

Lots of bread there mate, hows about some potatoes (new potatoes are low GI). Your getting no carbs in you from 2 - 7, thats 5hrs, too long imo.

Also look at getting casein protein in you before bed to reduce catabolism, cottage cheese is a good natural source. Or buy a powder.

Good start though, better than when i started training as a kid.

yeh i will be adding a whey powder starting next week, as for carbs the protein bar was a maximuscle cyclone so contained carbs too :). thank you for the reply.

chriswade


this is my diet for today. still no comment on the deit or anything? i feel like im doing this myself lol.

8.30 am - 50g porridge oats with jam,1 whole egg and 4 egg whites scrambled with milk and 3 slices wholemeal bread
 11am - 170g chicken breast and 2 slices wholemeal bread


2pm - 2 tablespoons peanut butter and2 slices wholemeal bread and Apple


3pm train

4.30pm - Protein bar


7pm - 2 med haddock fillets,Half cup of brown rice with Broccoli/carrots/ cauliflower

Diet is poor - advice was given to look up the meal plan site - you need to look again imo

how is that diet poor :S, i did read it.

DC77

chriswade


this is my diet for today. still no comment on the deit or anything? i feel like im doing this myself lol.

8.30 am - 50g porridge oats with jam,1 whole egg and 4 egg whites scrambled with milk and 3 slices wholemeal bread
 11am - 170g chicken breast and 2 slices wholemeal bread


2pm - 2 tablespoons peanut butter and2 slices wholemeal bread and Apple


3pm train

4.30pm - Protein bar


7pm - 2 med haddock fillets,Half cup of brown rice with Broccoli/carrots/ cauliflower

Diet is poor - advice was given to look up the meal plan site - you need to look again imo

Not enough food imo Squire - you need protein at every meal too.
 
Eat every three hours.
 
Diet has NO EFAs, not enough fruit & veg
 
8.30 am - 75g porridge oats with jam,4 whole egg whites scrambled with milk and 2 slices granuary  bread
 
 11.30am - Spag Bol - wholewheat pasta, tomatoes, lean steak mince etc, fruit, yogurt

2.30pm -  tin mackeral - 2 slices granuary bread, veg, fruit etc

3pm train

4.30pm - 40g whey with 40g dextrose

7pm - 2 med haddock fillets, 1 cup of brown rice with Broccoli/carrots/ cauliflower
10pm - Oatcakes, cottage cheese
 
A few adaptions - not perfect but better