Okay first off im 19 years old im about 5'10 and weigh 10.6 stone

goals are to bulk, looking to get somewhere near 12 stone by next may.

My Shake

These are the ingrediant for the shake i have for extra calories throughout my day (roughly)

100g oats blended to powder

1 banana

spoonfull of peanut butter

10ml (ish) walnut oil

3 weatabix

50g whey protein

topped up with semi skimmed milk to provide 2 servings of 700ml

Sample Day Diet


8:00 2 weatabix in milk, 40gwhey protein in milk, glass of water, 150g onken biopot yoghurt

11:00 Handfull of nuts (pine nuts) One of the 700ml servings of my shake (generally sipped from about 10 o'clock through to 1o'clock not all in one go)

1:00 100g chicken breast with pasta (dont measure the pasta but its like .... a plate full ) and a cup of vegetables

3:00 handfull of nuts (pine nuts) banana and the other 700ml serving of my shake (also sipped from about 2 through to about 5)

6:00 This meal is usually 150g chicken/turkey/salmon/stake with pasta/basmati rice and a cup of vegetables

8:30 Gym

9:30 back home 40g whey in milk and banana

11:00 250g Quark with options sachet mixed in then bed



My Routine

Monday

Delts, Traps and legs

squats 3 x 8
SLDL 3x8
calf raises 3 x 8
standing overhead shoulder press 3 x 8

Tuesday

Rest

Wednesday

Rest

Thursday

Back and Biceps

deadlifts 3 x 8
bent over rows 4 x 8
lat pull down or chins 3 x 8
hammer curls 3x8

Friday

Rest

Saturday

Chest, Triceps and stomach

bench press 3 x 8
incline fly (freeweight) 3 x 8
dips 3 x 8
Skull crushers 3 x 8
3 x 10 situps

Sunday

Rest


At the moment im thinking of throwing in my overhead presses in my chest/triceps day as it makes a bit more sense and move my abs over to back an biceps or something? what you guys think?

Anyway i think thats the basics of everything i apreciate any comments/criticism and ill update this as often as i can!

Today (monday)

Squats 3 x 8 50kg

Calf raises 3 x 10

Leg extension 3 x 8

Standing overhead presses 3 x 8.

Training is going well and my diets going even better been really getting into it, Cooking bulks of chicken/turkey/salmon etc on sundays at the moment.

Factoring in a cheat meal soon (not as a replacement but over the top of my current diet) to keep me sane

Factored in my cheat meal today (a pot noodle lol) felt good to know i had planned to have it though to be honest i could have gone without it.

Anyway apart from that things are going really well, made a chicken/cucumba sandwhich earlier that im gonna start taking in to work for when i get hungry (can't stop eating!!)

Also can't wait for this sundays weigh-in hoping to have put on a lb, so looking for 10.7 stone.

other than that only change is im gonna start cooking and freezing chicken/turkey/salmon on sundays and defrost them as i need them to save time, ill get some pics on soon for referance for a couple months time

Good luck mate, I like your routine good basic movements, wish I had started on a routine like this at your age (I'm 38) and a good diet . I came from an era whem more was more and spent to much time doing unecessary isolation movements.

I know you've commented on my journal (cheers) I am training for different goals to you, I am a 2nd Dan at Taekwondo and a self defence & tkd instructor so to much bulk slows me down, well that and age! but it will be interesting to keep an eye out for each others progress.

Just as a a bit of encouragement , when I was 19 I joined he army at 5'11'' and 10 stone , I was like a rake, I soon banged on the muscle and that was without the good diet and training regime that you have set yourself.

Goodluck

D13

I would like to thank absolutely no-one, I did it all by myself

Thanks alot for the post and the encouragement its hard to stay focused when this sort of thing is not the norm and people look at you like your doing something wrong, though i tend to look at them and laugh to myself knowing they are banging back KFC and crap food while im gonna be packing on muscle with my clean diet - Jokes on them!

The Taekwondo and a self defence must keep the fat away and keep you fit for sure!

Today has gone as usual, eating all my planned meals.

Off to morrisons in a bit for more meat and a few bits and peices - love my food! Can't wait for tomorrow, back and biceps!

Found some pics from a year or two ago which will do good as a comparison for when i take some more pics.

[image]local://upfiles/22761/874D3A3CAFD549758C68950B0826B808.jpg[/image]

As you can see i am lean in these pics but have no real muscle mass so hopefully that will be the big change over the next few months!

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There is the other pic! figured out how to do it


[image]local://upfiles/22761/B2B12E7C65074F0BB9493F5CD473F9F5.jpg[/image]


Tonight

Back, Biceps and Stomach (moved stomach to today and shoulders onto chest see how it goes)

Deadlifts 3 x 8 40kg

Bent over rows 4 x 8

Lat pull down 3 x 8

Barbell bicep curl 3 x 8

Situps 3 x 8

Leg raises 3 x 8

Went really well had a full body sweat on! currently munching a wholemeal bread chicken sandwhich with cucumba, quickly rince in shower, pot of quark then bed!

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Just thought id update as trying to everyday, not a training day today but consumed my normal amount of food and am happy just about to go and cook a steak/ basmati rice / veggies and munch that down.

Being strong again tonight mates are going to a party but im not drinking so thought i would give it a miss, going over another mates for a lads night in (no beer!) so i remain clean of alcohol still!

Chest, triceps and shoulders tomorrow - can't wait, Also weighing myself on sunday morning before i eat anything
last sunday was 10.6 stone so im hoping for 10.7 if im still 10.6 ill not be discouraged and just up my portion sizes and blast through to another sunday!

Chest, Triceps and shoulders today

Bench press 2 x 8 30kg on my third set i dropped the reps to 6 and upped the weight to 40kg so next sat im going to do all 3 sets on 35kg and see how it goes.

Incline fly 3 x 8

Dips 3 x 8 (need to get a belt so i can add weight to this as its becoming alot easier now)

Overhead shoulder press 3 x 8

Skull crushers 2 x 8. only did 2 sets as i think this might be overkill on the triceps since i added in overhead shoulder press on this day, ill see how i feel next saturday about this one.

overall a good session get to see if ive put on any weight tomorrow morning should be interesting!

ill get some more pics on for comparison soon.

Another sunday update, i just weighed myself and im 10.7 stone!! im well chuffed so ive gained 1 lb of lean muscle this week i feel quite proud of myself

just got up but gonna go to morissons soon for some chicken etc, on a high at the moment

EDIT:
Also forgot to add i still remain alcohol-free and i think this has been a big factor on my progress so far, who knows how this might have turned out if i ended up getting slaughtered on friday night with my friends - jokes on them! lol

Just cooked up my batch of chicken for half of the week, got turkey for the second half and also some salmon to throw in here and there.

Everythings going well so far hoping for 10.8 stone this sunday slowly building my way to 11 stone.

Shoppings getting more and more expensive as im picking up new things each time and cooking different stuff but i dont care as im saving alot more than that just by not drinking

2 weeks without the drink now and still loving it!

Legs and ab work tomorrow can't wait!

Today

Legs!

Only worked my legs today as i moved my shoulders onto chest day

Sqauts 3 x 8 50kg gonna try 55kg next week see how that goes

Calf raises 3 x 10 - last set to failure

Leg extension 3 x 8

Ive got Stiff legged deadlifts in this routine but havn't done them yet as im not well educated on proper form and dont want to injure myself.

Can someone explain proper technique for SLDL please ill post up in the Training Correctly section if i dont get a response

So other than training my diet has been going well still getting up in time in the morning to get everything sorted.

Does anyone else find that drinking lots of water helps you get up in the morning?

I suppose getting 8 hours of sleep helps aswell

Not a training day today but eating is still going well and to plan.

Going shopping again tomorrow night get some more chicken an that.

Not been getting bored of my food at all, i eat similar things each day but i dont care.

Also found that all i think about all day is training or what im going to be eating next and how i will prove to all the people who put me down and laugh at me for what im eating that in a few months time i will see some good gains and they will still be where they are now ( getting quite bitter about it )

Havn't had a cheat this week as i dont really want one, concentrating on getting to my 10.8 stone target this sunday.

Went boxing today was great for some cardio work, first time ive been aswell im absoloutly knackered!

Got back, biceps and abs tomorrow and looking forward to it feeling really tired at the moment so not gonna write much!

Today

Back, Biceps and Abs

Deadlifts 3 x 8 40kg

Bent over rows 3 x 8

Lat pull down 3 x 8

Hammer curls 3 x 8

situps 3 x 8

leg raises 3 x 8

Also weighed myself today (not in the morning like i normally do) and got 11 stone, i know this means nothing because i had eaten etc but ive never seen 11 stone on the scales for me before

Hey, jsut had a read through and we seem to be at around the same level, well, for the top half atleast! I haven't done legs yet (only done one workout) but doubt I'll be able to squat 50kg for long without my knees pop'n out!

I like your thinking, I'm like it too! I hate rest days


Best of luck.

Hey, jsut had a read through and we seem to be at around the same level, well, for the top half atleast! I haven't done legs yet (only done one workout) but doubt I'll be able to squat 50kg for long without my knees pop'n out!

I like your thinking, I'm like it too! I hate rest days


Best of luck.

Hey mate cheers for comment nice to have someone else in my journal, its getting lonely in here ha have you been training long?

Faced a tough decision today all my mates are going out on the town an getting pissed up but i remain strong and am sat here bored now lol but at least im sober.

Chest, Triceps and shoulders tomorrow then the big weigh in on sunday

I like your routine, should work a treat. Good luck.

My Cutting Journal
http://www.muscletalk.co.uk/m_2398194/tm.htm

ORIGINAL: Jebiah


Hey mate cheers for comment nice to have someone else in my journal, its getting lonely in here ha have you been training long?

Faced a tough decision today all my mates are going out on the town an getting pissed up but i remain strong and am sat here bored now lol but at least im sober.

Chest, Triceps and shoulders tomorrow then the big weigh in on sunday

Na I only had one proper training session yesterday, next one tomorrow, journals in sig if you want to check it out.

Yeah I went out with a few friends a couple of nights ago, and had one smirnoff, was kind of tempted to just get pissed but I stayed strong and left it their.

I'm dreading the weigh ins, I really hope I can put on weight this way, think I'll do it every month though rather then week, so I hopefully atleast put on 1lb LOL.

I like your routine, should work a treat. Good luck.

Cheers mate it seems to be working so far, tried to focus on compound movements and nail them on form.

Na I only had one proper training session yesterday, next one tomorrow, journals in sig if you want to check it out.

Yeah I went out with a few friends a couple of nights ago, and had one smirnoff, was kind of tempted to just get pissed but I stayed strong and left it their.

I'm dreading the weigh ins, I really hope I can put on weight this way, think I'll do it every month though rather then week, so I hopefully atleast put on 1lb LOL.

Ill check out your journal mate, and i wouldn't worry about putting on the weight as long as you have a decent diet and keep eating big you will gain weight