hey guys
bit of a background for you...
i am 18 years old been trainin about a year now my first month or so was jus jumping between machines and had no diet so cant really count them as training months i guess!
i was about 8stone10 when i started so obviosally i was very very small a year on and i am about 11 stone 10 so iv gained well so far, my diet hasnt been great but iv kept the protein high, but i do believe i am lacking many things in my diet.
my training programme:
Tuesday: Legs Squat: 3x10
leg extenstion: 3x10
hamstring curl: 3x10
Calf raises 3x20
Wednesday:Chest/Tri Bench : 3x10
Flyes : 3x10
Dips:3x10
Tricep Pushdown:3x10
Friday:Delt/Bicep Dumbell Press 3x10
Upright Row 3x10
Shrugs 3x10
Barbell Curl 3x10
Crossover machine Curl 3x10
Sunday:Back Chins 3x failure
Deadlift 3x10 {when i can}
Barbell Row 3x10
Right here's the diet
7:30 100g oats
2 eggs
1 tbsp nut oil
1Tbsp flaxseed oil
500 ml Milk
Banana
30g whey
10:30
50g peanut butter + 2 whole meal bread + apple
1:30 and 4:00 700 ml milk
40g of choc nesquik powder
180g oats
2 Tbsp Nut oil
1 Tbsp Flaxseed oil
60g whey
6:30 1 tin tuna or 100g chicken or 100beef
Dollop of natural low fat yoghurt
Lemon juice
2 wholemeal bread
Salad
9:30 3 egg omelette 1 slice of granary bread
Post Workout 50g whey
60g dextrose
<message edited by skinny matty on 30 March 2008 21:40>