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The little guy having a go at getting big!!! - Apr. 17 2008 14:57:08
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kingoblack
Posts: 186
Joined: Sep. 25 2007
From: Norwich
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Hi all, thought i may aswell start a journal, lol. been thinknig about what to put in it and how to go about it but hay ho, may aswell give it a shot!!
Age:- 17
Height:- 5ft 6in
Weight:- 9st 7lbs
B/F %:- 10-15%
Neck- 13 1/2in
Chest- 36in
Biceps- (relax/ tense) 11in/ 12 1/2in
Forearms- 10 1/2in
Wrist- 6 1/2in
Waist- 30in
Thighs- 19in
Calves- 13in
my main background reason for weight training is due to MMA and wishing to compete in full contact competitions in the near future (like ill ever get their lol). been training in MMA for roughly 2 1/2 - 3 years now, and been training with weights for since june 2007, and have gone from 8 stone up to my current weight since then.
my diet is as follows (any advice much appreciated):-
Meal 1:-100g all bran + 250ml skimeed milk + 175g (uncooked weight) chicken
Meal 2:-250g quark + 6 nairn oatcakes
Meal 3:-100g oats + 60g MP impact whey protein + 5g creapure
Meal 4(postworkout):-250ml skimmed milk + 60g MP impact whey protein + 100g banana + 5g creapure
meal 5:-1 tin tuna + 2 slices wholemal bread
Meal 6:-this is my final meal of the day with me family so i normally have what they are having
this works out to app. 3000kcals (300g protein, 300g carbs, app 65g fat
am going to start a new routine on monday but as yet, dont know what routine to go for: either a split body part routine on a monday tuesday, thursday, and friday, a MMA specific routine involing compound movements and plyometrics or a MMA specific routine involving MMA drills, compound movements, pylometrics. ill have it figured out in the few days
(anyideas and routines are much appreciated)
thanks for reading
< Message edited by kingoblack -- Apr. 19 2008 13:24:39 >
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Supplements:- MP Impact Whey Protein, MP creapure
MP Referers code is: MP48521
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RE: The little guy having a go at getting big!!! - Apr. 17 2008 16:41:54
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skinnybloke
Posts: 160
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From: Australia
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Will be interesting to follow this as im in the same boat pretty much as u. Just wondering, is meal 6 your dinner or pre-bed meal as it sounds like this is your dinner and you should def have a meal after dinner unless ya go to bed straight after dinner.
I reckon for your routine go for mainly compound exercises. Have a look at my routine in my journal. Might have to choose a different rep range depending on goals though.
Also your carbs should be more than the protein you are eating. Not too sure on how much protein each of your meals include but i reckon there isnt 300g protein all added up together. Might be wrong on that tho. Ya dont need that much protein tbh either at your weight. From what i have read ya should be aiming for 1g per pound of your body weight.
Anyway good luck and ill be sure to pop in every now and then!
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RE: The little guy having a go at getting big!!! - Apr. 17 2008 17:29:38
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kingoblack
Posts: 186
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From: Norwich
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hey skinny bloke, meal 6 is my dinner, your right that i should i have something before sleep, but not normally hungry then lol
just wondering what a rack pull is? and what cardio do you do, is it HIIT or steady cardio?
looked up the nuritional values on www.calorieking.com and www.nutritiondata.com to work out the meal plan, i could be wrong though lol
your right bout having 1g/lb of protein, but and the rest in carbs to fuel the workouts, but for some reason, responded well to this lol
cheers for reply 
_____________________________
eat like a bird, grow like a bird
eat like a bear, grow like a grizzly
Supplements:- MP Impact Whey Protein, MP creapure
MP Referers code is: MP48521
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RE: The little guy having a go at getting big!!! - Apr. 18 2008 2:09:16
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skinnybloke
Posts: 160
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From: Australia
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I would have some slow releasing proteins before bed if you can get em down. For example some cottage cheese or quark or a casein protein supplement shake. Its a long time for your body to be without food otherwise.
These are rack pulls:
http://paws.wcu.edu/tjacobi/Weight%20Lifting%20Descriptions/Ground%20Based%20Explosive%20Movements/rack%20pull.htm
I do them instead of deadlifts as I have a bad lower back and its easier for me to do these than deadlifts. Otherwise I would be doing deadlifts.
You should post your diet in the diet and nutrition section and have a look at what the guys say as I'm not expert on it.
I guess just listen to your body, if your body responds well to something then don't let other people say you shouldnt be eating like that.
I do steady cardio. Just do 30 minute fast pace walking/jogging uphill downhill around my suburb twice a week. Its just to stay fit. Not looking at losing any weight as I'm trying to put it on  .
You should take some starting photos up to see how much you progress. Its always good to have something to compare to I reckon. Up to you whether ya post them or not!
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RE: The little guy having a go at getting big!!! - Apr. 18 2008 7:06:41
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kingoblack
Posts: 186
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From: Norwich
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ah i see. a rack pull is a shortened version of the deadlift so you dont start from the floor cool cool.
ill post me diet in their now only veg normally is with tea (but lots of it)
ill try and upload some in a little while
cheers for ya replies
_____________________________
eat like a bird, grow like a bird
eat like a bear, grow like a grizzly
Supplements:- MP Impact Whey Protein, MP creapure
MP Referers code is: MP48521
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RE: The little guy having a go at getting big!!! - Apr. 18 2008 7:14:33
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skinnybloke
Posts: 160
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Yeah I would suggest doing deadlifts over rack pulls if ya don't have any problems with ya lower back.
I don't really have any veggies at all either besides a lot at tea time.
Will drop by every now and then to see how things are going.
Good luck!
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RE: The little guy having a go at getting big!!! - Apr. 18 2008 18:55:25
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kingoblack
Posts: 186
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From: Norwich
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rightyo i think ive found a better meal plan to go by, it goes like this:
*** Bodybuilders Budget Diet ***
By Eddie aka theiOpener, MuscleTalk Pro-Member
Since I joined MuscleTalk back in January, one thing has always kept playing on my mind; the lack of a budget diet that incorporates healthy mono, poly and omeag3 fats, lean protein, variety, taste, fruit, vegetables and fibre that also costs under £4 a day whether you're cutting or bulking. We all know the bodybuilder lifestyle is not one to be taken lightly in any sense; most importantly the wallet may get somewhat lighter. Those buy 1 get 1 free offers on the pepperoni trans fat laden pizzas, or the sugar coma inducing 3 for 2 on your favourite Cadbury chocolate bars will not be on the menu anymore!
Sure it's easy to eat nothing but bland tuna, chicken, rice and some veg, but where is the fun in that? This is the reason most people fall off the deep end and give up the lifestyle because there isn't much variety in what they eat. Food is not enjoyed anymore so it has become a tool to what you want to look like, this is not the way I am afraid. So I decided to use my training as a chef and understanding of nutrition to develop a budget bodybuilding diet, suitable for the masses which have taste, clean nutritious calories and most importantly won't break the bank! I would even be so bold as to say you will eat cheaper on this plan than you would with all of those 'buy one get one free' offers on the pizzas that are now consigned to Room 101.
So without further delay I present to you my Bodybuilders Budget Meal Plan for the bulkers out there, (cutting version soon to come!). (Prices are in UK£/p Sterling).
- Protein Pancakes:
200g Cottage Cheese, 100g oat powder, 100ml skimmed milk and 2 tbsp sweetener blended up and made into protein pancakes
Cost: 23p Cottage Cheese, oats 5p, Milk 6p. Total 34p
(Oat powder is just economy oats ground up in a blender)
557 kcal; 71g carbs; 43g pro; 11g fat; 9g fibre
- Turkey Bolognese:
70g wholemeal pasta, 200g passata, 150g turkey mince, 1 onion, 2 mushrooms
Cost: 40p turkey mince, 11p passata, pasta 6p, two mushrooms 12p, onion 8p. Total 77p
542 kcal; 69g carbs; 43g pro; 10g fat; 10g fibre
- iOpener's Bulking Shake:
200g cottage cheese, 80g oat powder, 15g ASDA crunchy peanut butter, 10g cocoa powder with sweetener. Put all in blender with water and mix well.
Cost: cottage cheese 23p, oats 5p, peanut butter 2p, cocoa powder with sweetener 3p. Total 33p
580 kcal; 58g carbs; 43g pro; 19g fat; 10g fibre
- Pre Workout:
100g mince turkey, 1 whole egg, 100g oats, 250g green beans. Make into burgers and grill.
Cost: green beans 20p, oats 5p, turkey 30p, eggs 6p. Total 61p
558 kcal; 17g fat; 61g carbs; 36g pro; 8.5g fibre
- PWO (post workout)
40g whey in water, 50g oat powder, 1 banana
Cost: whey 32p, oat powder 3p, banana 15p. Total 50p
30g pro; 60g carbs; 4g fat 360
- PPWO (post post workout) Pilchards Bolognese
200g pilchards in tomato sauce, 100g pasta, 3 mushrooms, 1 onion
Cost: pilchards 25p, pasta 6p, onion 8p, mushrooms 10p. Total 49p
551 kcal; 11g fat; 67g carbs; 46g pro; 9g fibre;
- Pre bed
200g cottage cheese, 15g peanut butter, 10g cocoa with sweetener
Cost: peanut butter 2p, cottage cheese 23p, cocoa powder with sweetener 3p. Total 28p
292 Kcal; 13g fat; 10g carbs; 35g pro; 3g fibre
Total nutritional value: 3440kcal; 400g carbs; 280g protein; 85g fat
Total cost for the day : £3.32
tell me what ya think, will be posting me training routine up shortly and some beginning pictures:)
_____________________________
eat like a bird, grow like a bird
eat like a bear, grow like a grizzly
Supplements:- MP Impact Whey Protein, MP creapure
MP Referers code is: MP48521
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RE: The little guy having a go at getting big!!! - Apr. 19 2008 8:10:34
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kingoblack
Posts: 186
Joined: Sep. 25 2007
From: Norwich
Status: offline
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rightyo, think ive got a routine im gonna start monday fell free to critique if you think its wrong (high vloume etc) and could do better
monday + saturday
single arm row or barbell row
seated cable row (alternate with claose and wide grip each week)
lat pulldown (alternate with wide grip and reverse grip each week)
deadlift
close grip bench press
dips behind back
cable pressdown (alternate with regular and reverse grip each week)
overhead tricep externsion (cable or dumbell)
tuesday + friday
cable crossover
dumbell chest press (alternate with bench press each week)
incline bench press (altenate with incline dumbell press each week)
dips
barbell curls
incline dumbell curls
concentration curls
two arm high cable curl
monday + thursday
leg extension
back squats
leg press
leg curls
lunges
upright row
military press (alternate with dumbell press each week)
dumbell lateral raises
dumbell bent over lat raises
or i was thinking of using FRANKIE NY mass building program2:
http://www.muscletalk.co.uk/m_27107/mpage_1/key_/tm.htm#27107
cheers
_____________________________
eat like a bird, grow like a bird
eat like a bear, grow like a grizzly
Supplements:- MP Impact Whey Protein, MP creapure
MP Referers code is: MP48521
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RE: The little guy having a go at getting big!!! - Apr. 19 2008 12:42:56
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kingoblack
Posts: 186
Joined: Sep. 25 2007
From: Norwich
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ok posted me routine ideas into the routines forum and had feedback from TONY, and gonna do FRANKY NY mass building program 2: http://www.muscletalk.co.uk/m_27107/mpage_1/key_/tm.htm#27107
gonna be posting up some pictures in lil while. and start training on monday whoop whoop
_____________________________
eat like a bird, grow like a bird
eat like a bear, grow like a grizzly
Supplements:- MP Impact Whey Protein, MP creapure
MP Referers code is: MP48521
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RE: The little guy having a go at getting big!!! - Apr. 19 2008 13:16:41
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kingoblack
Posts: 186
Joined: Sep. 25 2007
From: Norwich
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front relaxed
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< Message edited by kingoblack -- Apr. 19 2008 13:20:17 >
_____________________________
eat like a bird, grow like a bird
eat like a bear, grow like a grizzly
Supplements:- MP Impact Whey Protein, MP creapure
MP Referers code is: MP48521
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RE: The little guy having a go at getting big!!! - Apr. 19 2008 13:19:09
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kingoblack
Posts: 186
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From: Norwich
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left side
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eat like a bird, grow like a bird
eat like a bear, grow like a grizzly
Supplements:- MP Impact Whey Protein, MP creapure
MP Referers code is: MP48521
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RE: The little guy having a go at getting big!!! - Apr. 19 2008 13:20:53
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kingoblack
Posts: 186
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From: Norwich
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right side
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eat like a bird, grow like a bird
eat like a bear, grow like a grizzly
Supplements:- MP Impact Whey Protein, MP creapure
MP Referers code is: MP48521
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RE: The little guy having a go at getting big!!! - Apr. 19 2008 13:21:43
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kingoblack
Posts: 186
Joined: Sep. 25 2007
From: Norwich
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back relaxed
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_____________________________
eat like a bird, grow like a bird
eat like a bear, grow like a grizzly
Supplements:- MP Impact Whey Protein, MP creapure
MP Referers code is: MP48521
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RE: The little guy having a go at getting big!!! - Apr. 19 2008 13:22:21
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kingoblack
Posts: 186
Joined: Sep. 25 2007
From: Norwich
Status: offline
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back double bicep (sort of)
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eat like a bird, grow like a bird
eat like a bear, grow like a grizzly
Supplements:- MP Impact Whey Protein, MP creapure
MP Referers code is: MP48521
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RE: The little guy having a go at getting big!!! - Apr. 19 2008 15:05:11
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john_cappa
Posts: 2627
Joined: Apr. 5 2007
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quote:
ORIGINAL: kingoblack
rightyo, think ive got a routine im gonna start monday fell free to critique if you think its wrong (high vloume etc) and could do better
monday + saturday
single arm row or barbell row
seated cable row (alternate with claose and wide grip each week)
lat pulldown (alternate with wide grip and reverse grip each week)
deadlift
close grip bench press
dips behind back
cable pressdown (alternate with regular and reverse grip each week)
overhead tricep externsion (cable or dumbell)
tuesday + friday
cable crossover
dumbell chest press (alternate with bench press each week)
incline bench press (altenate with incline dumbell press each week)
dips
barbell curls
incline dumbell curls
concentration curls
two arm high cable curl
monday + thursday
leg extension
back squats
leg press
leg curls
lunges
upright row
military press (alternate with dumbell press each week)
dumbell lateral raises
dumbell bent over lat raises
you have a monday and saturday, and a monday and thursday?
keep it simple mate! plenty of compounds and food!
your short (like myself) which i think makes it much easier to add decent amount of muscle
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RE: The little guy having a go at getting big!!! - Apr. 19 2008 21:29:33
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kingoblack
Posts: 186
Joined: Sep. 25 2007
From: Norwich
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ah didnt see that lol it was supposed to be:
monday + saturday
wednesday + friday
tuesday + thursday
but decided to use the FRANKY NY MASS BUILING PROGRAM 2: http://www.muscletalk.co.uk/m_27107/mpage_1/key_/tm.htm#27107
ill be starting me training on monday, this weekend sorting out diet, training and resting
ill keep people posted on how i get on
_____________________________
eat like a bird, grow like a bird
eat like a bear, grow like a grizzly
Supplements:- MP Impact Whey Protein, MP creapure
MP Referers code is: MP48521
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RE: The little guy having a go at getting big!!! - Apr. 21 2008 20:22:17
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kingoblack
Posts: 186
Joined: Sep. 25 2007
From: Norwich
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rightyo, started me new training plan and meal plan today, pretty good i believe,
but the bulking shake didnt seem to agree with me though, think should have added some more water lol
ok me training today was as follows:
5min warm up on bike
squat: 135kgX10/ 140kgX10/ 145kgX10/ 150kgX10/ 155kgX8
dumbell chest press: 25kgX10/ 25kgX8/ 25kgX8/ 25kgX8/ 25kgX8
dumbell row: 20kgX10/ 20kgX10/ 20kgX10/ 20kgX10/ 20kgX10
dumbell incline curl: 10kgX10/ 10kgX10/ 10kgX10/ 10kgX8/ 10kgX8
cable crunch: 10x11 plates X 5
5min cool down on bike
know it isnt how FRANKY says how to do the routine but going to start out a bit lighter first to get used to it.
_____________________________
eat like a bird, grow like a bird
eat like a bear, grow like a grizzly
Supplements:- MP Impact Whey Protein, MP creapure
MP Referers code is: MP48521
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RE: The little guy having a go at getting big!!! - Apr. 22 2008 0:28:49
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skinnybloke
Posts: 160
Joined: Apr. 2 2008
From: Australia
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Wow looks like you got quite huge squats there. Nice work! I'm only squatting 45KG lol 
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RE: The little guy having a go at getting big!!! - Apr. 22 2008 6:42:28
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kingoblack
Posts: 186
Joined: Sep. 25 2007
From: Norwich
Status: offline
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cheers skinnybloke but its on the smith machine and only to parallel. are you going arse to grass on your squats? and are you using free weights or the smith machine?
cheers
_____________________________
eat like a bird, grow like a bird
eat like a bear, grow like a grizzly
Supplements:- MP Impact Whey Protein, MP creapure
MP Referers code is: MP48521
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RE: The little guy having a go at getting big!!! - Apr. 22 2008 9:53:29
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skinnybloke
Posts: 160
Joined: Apr. 2 2008
From: Australia
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Using free weights and going just past parallel. Does using a smith machine make a lot of difference? Never used one before :S
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