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Any advice for a newbie?

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Rick1
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2008/05/19 21:21:01 (permalink)
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Any advice for a newbie?

Hello, i wonder if any one could give me some advice. Iam 5ft9 weigh 12stone and my goal is to become more defined and to get bigger muscles. I train 4 times a week on 1 muscle group to a day eg. Monday Biceps and stomach, Tuesday Chest and forearms etc and on sunday i do a 4 mile jog/run. I work from 7:30 - 4:30 as a ground worker (so am always exercising!)
I eat well, typical days diet would be -
5:30 - Protein drink and eggs and beans on wholemeal toast
10:00 - Mackerel and wholemeal pasta and banana
1:00 - Tuna/chicken/egg mayo sandwiches - either bagel/wholemeal bread or wrap. Another fruit
4:30 - Protein bar
5:30 - Train till 7
7:30 - Dinner - Salmon/steak/chicken etc with veg and potatos/wholemeal rice/wholemeal pasta
9:00 - Protein drink
10:30 - bed
I use progain extreme by maximuscle and have been using this for 6 months. I also take pump up plus no2 also by maximuscle which i have been taking for 2 months.

My question is, does anyone recommend any way to improve my diet to increase body muscle mass and become more defined. My problems lie with my work schedule. We only have breaks at 10:30 and at 1:00 in which to eat.[code][/code]

Any advice would be much appriciated.

Rick1
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3 Replies Related Threads

    James
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    RE: Any advice for a newbie? 2008/05/20 17:03:05 (permalink)
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    Not bad - all the basics are there. However vary food choices daily, and I'd like to see more fruit and veg (yes even more than now!)

    You're training too long - a hard workout can be done in 50 mins mate - have a post workout shake then too and keep dinner at 7.30pm
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    Rick1
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    RE: Any advice for a newbie? 2008/05/20 20:32:21 (permalink)
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    Thanks for your reply.

    How many different exercises would you say to a muscle group? I do 4 different exercises, 3x8 sets on one muscle group. Should i be doing less and lifting more?
    My programme at the moment is -
    Monday - Chest and forearms
    Tuesday - Biceps and stomach
    Wednesday - rest
    Thursday - shoulders and back
    Friday - triceps and stomach
    Saturday - rest
    Sunday - 40 mins cardio and legs

    Any suggestions on how to improve?

    As for food, i will try and eat more fruit and veg - what does this in effect achieve? Should i not be eating more protein instead? I'm not too clued up on food etc!

    Is maximuscle the best protein shakes to have?

    Any advice or suggestions would be grately appricated.
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    Will8801
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    RE: Any advice for a newbie? 2008/05/20 21:42:14 (permalink)
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    ORIGINAL: Rick1

    Thanks for your reply.

    How many different exercises would you say to a muscle group? I do 4 different exercises, 3x8 sets on one muscle group. Should i be doing less and lifting more?
    My programme at the moment is -
    Monday - Chest and forearms
    Tuesday - Biceps and stomach
    Wednesday - rest
    Thursday - shoulders and back
    Friday - triceps and stomach
    Saturday - rest
    Sunday - 40 mins cardio and legs

    Any suggestions on how to improve?

    As for food, i will try and eat more fruit and veg - what does this in effect achieve? Should i not be eating more protein instead? I'm not too clued up on food etc!

    Is maximuscle the best protein shakes to have?

    Any advice or suggestions would be grately appricated.


    Personally I dont like the look of your sunday cardio then legs session so do legs as a stand alone session then just do your cardio on a different day.

    Say drop the weights to 3 or 4 sessions a week and do 2x40mins cardio sessions and stick to 3 different exercises per bodypart, 3x8 will be fine

    Mon; Back & Triceps
    Tue; Shoulders & Abs
    Wed; Rest
    Thurs; Cardio
    Fri; Chest & Biceps
    Sat; Legs
    Sun; Cardio

    If you want a rest day on saturday train weights 3 times a week and swap your legs session to a tuesday and add shoulders to your chest session. (This is just an example you can swap the sessions to suit you)

    As James says keep session to 45-50mins and keep the intensity high and stick to mostly compound movements;

    Back; Deadlift,chins, seated row
    Chest; Bench press., Dips, incline dumbell press
    Shoulders; Shoulder press, Lateral bumbell raise
    Legs; Squat, leg press, stiff leg deadlift or romanian deadlift
    Arms; Barbell curls, close grip bench press

    Maximuscle is a good product but very expensive, unflavoured whey from the bulk suppliers is just as good but much cheaper

    www.myprotein.co.uk
    www.sports-nutrition.net
    www.bulkpowders.co.uk

    Myprotein if you email them will send you a sample of unflavoured Impact whey protein so you can see how you get on with it

    Back do your diet, try have some good carbs instead of your protein bar at 4.30pm to give you more energy to train with (maybe make some more wholemeal sandwiches in your packet lunch and have the protein bar/flapjack at 8am instead)

    Have a look in the recipes section or do a search for a homemade flapjack recipe, which you could eat on site between meals if eating sandwiches is a problem with your boss outside set times.

    Good luck with it all and welcome to MT
    post edited by Will8801 - 2008/05/20 22:27:17

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