Road To Leanness & Cover Model Look! NEW PICS PAGE 2 & 3!!

This is what I will be trying to follow, My Goals are to Gain Muscle/Size Without gaining any fat (heavy cardio and strong diet), just more muscle and tone. I am in decent shape now just wanna get that lower ab look and mens health cover look.  pics will be up soon!
Stats:
Age -19 (20 Next Month)
Height – 6ft’2
Weight – 165Lbs (75Kg)
BMI – 21
Body Fat % - 12.5

Training Routine:

Monday - Chest & Hamstring
Flat Bench Press, Incline DB Press, DB Flies,  Cable Flies, Straight Leg Dead lifts, Hamstring Curls
 
Tuesday - Back
Lat Pull down Front, Lat Pull down Rear, Narrow Heavy Seated Row, Straight Arm Pull downs

Wednesday - OFF

Thursday - Shoulders & Quads/Calves
DB Shoulder Press, Front Barbell Raises, Lateral Raises, Shrugs  / Leg Extensions, Leg Press, Squats,  Calve Raise

Friday -   Arms
Seated DB Curls, Lying Cable Curls, 21 with cable under legs / Narrow grip bench press, Skull Crushers, Rope Split Pull downs
 
Stay Tuned!!!
 
ALL CRITISM IS NEEEEEDED!!

This is what i ate today:

Wake 9.30 - Protein shake with multi vits and EFA 369's

Meal 1 - Full mug of porridge with full mug of semi skimmed milk
Meal 2 - Tuna/salad sandwitch& a banana
Meal 3 - Grilled Chicken in Paprika spices with salad in toasted wholemeal bread
Meal 4 - Protein shake with dextrose after training
Meal 5 - Large portion of turkey cut into strips, covered in spices with potatos and veg
Meal 6 - This will be a protein shake before bed!

Training: Chest

Flat Bench Press - 4 sets 40kg plus bar
Incline DB Press - 4 sets 50 1 set 60 (the DB's must be Lbs right?)
DB Flies - 4 sets
Cable Flies - 4sets
i also ran for 20 mins running 3.2Km
 
Ab workout - 10 reps on each
 
1. Basic Crunch-
2.Twist Up
3.Push Through-
4.Left side Crunch-
5. Right side Crunch-
6. Up and Twist-
7. Leg Raises-
8. Leg Tucks-
9. 90 Degree Ankle Touch-
10. Right Crossover Crunch-
11. Left Crossover Crunch-
12. Kick Ups-
13. Head Raises-
14. Scissors-
15. Left crossover twist-
16. Right crossover twist-
17. Head leg crunch-
18. Alternating Shoulder Lifts-
19. Hoover-
20- 180 Degree Ankle Touches-
21- Side bends-
22- Alternate Leg Tucks-
23- Alternating Push Throughs-

 
:)

 

after research i have decided to train just back on tuesdays and shoulders with legs. after being informed that shoulders will cause stress on my chest after training it the day before!

so for today, went out for a friends 21st last night so rough this morning

woke around 12pm

Wake - Protein shake / multi vits / Omega 3,6&9
Meal 1 - 3 egg whites 1 whole (boiled) 3 weetabix with semi skimmed milk
meal 2 - Ham salad sandwitch on two slices wholemeal bread

Train - Back

Lat Pull down Front 
1 set 67.5kg 10reps
2 sets 75kg 10 reps
1 set 82.5kg 8reps

Lat Pull down Rear
2 sets 67.5kg 10reps
1 set 75kg 10reps

Narrow Heavy Seated Row
2 sets 67.5kg 10reps
1 set 75kg 10reps
1 set 82.5kg 10reps

One Arm DB Row
2 sets 50kg 10reps
1 set 60kg 10reps

Straight Arm Pull downs
1 set 25kg 12reps
1 set 35kg 12reps
1 set 40kg 8reps

i then did an easy 2Km run to wind down and my ab workout at home.

meal 3 - protein shake with dextrose post workout plus 2 whole boiled eggs.

not stomaching an aweful lot today as yet!

That is one hell of an ab routine! Ouch!

try it mate, 10 on each.
its a beaut!

So that's 230 reps in total!? Might just have to give that a go lol. Lately I've just been doing stuff like hanging leg raises and static holds for my core work, it's all very low volume!

Anyway good luck with your training I'll pop in from time to time!

PS. Any reason you're not deadlifting??

no reason for not deadlifting, i think i may add it into my routine next week or week after.

but yeh the ab workout is awesome man, i may make a video to demonstrate them all soon, some people may not know what they all are!!

cheers mate!

Meal 4 - Large chicken breast with rice and veg
Meal 5 - 3 weetabix (not usual but was hungry!)

gunna have a protein shake in about an hour then get an early night. day of rest tomorrow! :)

Woke - Protein Shake / Multi Vits / Omega 3,6 & 9 
Meal 1 - 3 Weetabix with semi-skimmed milk
Meal 2 - Ham Sandwitch with low fat may & lettuce / 2 boiled eggs and green tea
Meal 3 - Italian Chicken Panini With green peppers

Day off weights today -

20 mins treadmill
10 mins bike

on levels to make me sweat nicely!

Meal 4 - Protein shake with Dextrose
Meal 5 - 3 Wholemeal pittas filled with a Large chicken breast cut into strips with lettuce and a large glass of milk

Good luck with the new routine fella, how are you finding the amount of meals you need to consume ?
Personally Im finding it hard to eat so often which is odd because im told im a greedy git !?

Haha yeah, its a toughy, like today i wasnt so hungry before the gym but so i left it and has a larger meal post workout.

my goal is to get bigger, but without fat, lean and ripped. so i am trying to consume a high amount of protein. Thats why there is alot of meat in there, Along with 3 protein shakes!

hope everything is going well with yours matey!?

Meal 6 - Green Tea / Protein Shake / 2 Boiled Egg whites

Bed Time Now

Woke 10:30 - Glass of water / Multi Vits / Omega 3,6&9
Meal 1 - 4 weetabix with semi skimmed milk
Meal 2 - Protein Shake + green tea + Banana
Meal 3 - 4 mini chicken fillets in wholemeal pittas with lettuce + Low Fat Yogurt + 2 boiled eggs (1 whole)

Shoulders/Quads/Calves

DB Shoulder Press -
3 Sets 30kg 10reps

Lateral Raise -
4 Sets 10Kg 10reps

Rear Delt Raise -
1 Sets 10Kg 10reps
2 Sets 8Kg 10reps

Front Barbell Lifts
3 sets 25Kg 10reps

Shrugs
1 set 40Kg 10reps
2 sets 70Kg 8reps

Squats
1 set 30kg 10reps
2 set 50kg 8reps

Leg Extentions
3 sets 40kg 10reps

Leg Press
1 Set 90kg 8reps
1 set 100kg 8reps

Calve Raise
3 sets 40Kg 15reps

Meal 4 - Postwork-out Shake with dextrose

Meal 5 - 2 boiled eggs (1 whole) + 2 weetabix with semi skimmed milk
Meal 6 - protein shake before bed!

Pictures will be up soon!

Day off uni so....

Late wake: 12:15 - Bowl of Porridge with semi skimmed milk + Green Tea
Meal 1 - Protein Shake + 2 Boiled Egg Whites & 1 Whole + Banana
Meal 2 - 2 Chicken Fillets in Wholemeal Pittas with lettuce

PWO - Banana + Hand full of mixed nuts

Train - Arms

Seated DB Curls
3 sets 10kg 10reps

Lying Cable Curls
1 Set 30kg 10reps
1 Set 35Kg 10reps
1 Set 45Kg 10reps
1 Set 50 Kg 8reps

21's
15kg
20kg
25kg

Narrow Grip Bench Press
3 Sets 30Kg 10reps

Rope Pulldown
1 Set 30Kg 10reps
2 Sets 40Kg 10Reps

Skull Crushers
2 Sets 20Kg 10reps
(Couldnt Physically do a 3rd set)

Cooled down with a 10min run.

so warn out now, came home and did Ab workout!

Meal 3 - Protein Shake with Dextrose

Good luck with the routine man. I have tried the 'lean bulk' but my body doesn't really respond to it that well, will be interesting to see how you get on.

Yeah its going well so far mate. getting in a nice shape. i will have some pics up next week!

Thanks for support mate!

-Ash-