Here we go, the start of my journal

Re:Here we go, the start of my journal (smooth11114)

Sat, 31 Oct 2009 00:57:28 GMT

There are loads of options out there for training. Really recommend you get your diet sorted, post in the diet section.

I'm doing a 4 day split at the moment with an extra chest/back day thrown in as chest is my weak area and I just love training back. Check out my training if you want I've logged all my workouts here. But a 3 day split is good if you are starting out in a gym as you'll have access to heavier weights.

Re:Here we go, the start of my journal (chriswade)

Thu, 29 Oct 2009 18:33:32 GMT

4 days does sound better as you have lised, and will help me feel a lot better too.
i might stick a day of cardio in too, on one of the 3 off days.

Re:Here we go, the start of my journal (DC77)

Thu, 29 Oct 2009 16:43:25 GMT

chriswade

yeh, that does look good. its just im used to working out like 5 times a week for about 1.5 hours in my bedroom and working up quite a sweat.

i know i was over training by far and not doing things correctly but if i suddenly change down to a 3 day routine with only 3 moves ill feel horrible and like i have done nothing.

is there no 4-5 day routine which will give equal gains but isolates different muscles better so it can spread them out over the 4-5 days.

it will just give me more motivation that way, if you see where im coming from.

IMO No - you do not need to isolate muscles

But if needs be use the same exercises split (+ maybe 1 other additional compound) into 4 so

1 - Chest & Biceps
2 - Legs
3 - Shoulders & Triceps
4 - back

2 ON 1 OFF - So m/1, t/2, w/off, t/3, f/4, s&s/off.

I would again recommend sticking to it as prescribed.

Re:Here we go, the start of my journal (chriswade)

Thu, 29 Oct 2009 16:38:24 GMT

yeh, that does look good. its just im used to working out like 5 times a week for about 1.5 hours in my bedroom and working up quite a sweat.

i know i was over training by far and not doing things correctly but if i suddenly change down to a 3 day routine with only 3 moves ill feel horrible and like i have done nothing.

is there no 4-5 day routine which will give equal gains but isolates different muscles better so it can spread them out over the 4-5 days.

it will just give me more motivation that way, if you see where im coming from.

Re:Here we go, the start of my journal (DC77)

Thu, 29 Oct 2009 16:24:42 GMT

Mate - dont worry too much - at 9 and a half stone - you have plenty of room to grow.

I would again recommend the 'Initial Basic Hypertrophy' workout.

Re:Here we go, the start of my journal (chriswade)

Thu, 29 Oct 2009 16:21:27 GMT

i have put on 3 quarters of a stone in the last 6 weeks :). so its going on. im just worried about it going on as fat rather than muscle. and i cant decide on a solid routine as there is so many, and some moves i feel like my form is wrong or im getting nothing from it as i dont feel the are's i should be working pulling or sore next day.

Re:Here we go, the start of my journal (DC77)

Thu, 29 Oct 2009 16:03:27 GMT

chriswade

i struggle to eat that much, im only just over 9 stone remember. if i eat that much my belly just looks huge and bloated all day and night.

Maybe you need to review your goals then, if you eat enough for a 9 stoner you will stay a 9 stoner.

Just adjust the portion sizes till your gaining a 1ib a week.

Your plenty lean enough already a bit of added insulation will help with upping your muscle mass.

Re:Here we go, the start of my journal (chriswade)

Thu, 29 Oct 2009 15:45:24 GMT

Faux Real

Looking lean there. Must be nice to have abs out. Good place to work from.

thanks yeh its nice to see them its just keeping them, its just i look so skinny everywhere else and struggling with diet and routine to get the good weight on.

Re:Here we go, the start of my journal (chriswade)

Thu, 29 Oct 2009 15:44:08 GMT

i struggle to eat that much, im only just over 9 stone remember. if i eat that much my belly just looks huge and bloated all day and night.

Re:Here we go, the start of my journal (Faux Real)

Thu, 29 Oct 2009 14:52:39 GMT

Looking lean there. Must be nice to have abs out. Good place to work from.

Re:Here we go, the start of my journal (DC77)

Thu, 29 Oct 2009 13:57:59 GMT

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

Re:Here we go, the start of my journal (chriswade)

Thu, 29 Oct 2009 13:43:30 GMT

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

Re:Here we go, the start of my journal (DC77)

Thu, 29 Oct 2009 10:19:54 GMT

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

Re:Here we go, the start of my journal (chriswade)

Wed, 28 Oct 2009 23:57:53 GMT

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.

Re:Here we go, the start of my journal (smooth11114)

Wed, 28 Oct 2009 23:35:56 GMT

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.

Re:Here we go, the start of my journal (chriswade)

Wed, 28 Oct 2009 22:01:51 GMT

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

Re:Here we go, the start of my journal (chriswade)

Wed, 28 Oct 2009 20:41:09 GMT

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

Re:Here we go, the start of my journal (chriswade)

Wed, 28 Oct 2009 18:05:23 GMT

everyone gone quiet :(

Re:Here we go, the start of my journal (chriswade)

Wed, 28 Oct 2009 16:30:47 GMT

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.

Re:Here we go, the start of my journal (chriswade)

Tue, 27 Oct 2009 22:03:56 GMT

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