Classing Myself as a Beginner (due to lack gains)
Hello to all,
I am posting this thread as if I am a complete beginner. The reason behind this is due to the lack of much happening in the 6 months I have been weight lifting. I know many people provide there info on here for critique, so if I may do the same I would appreciate any thoughts. I then want to start a journal because I am hoping with your guys/gals help I will get the opportunity to actually need to record progression.
Firstly, without getting my violins out, I just want to explain my desire to achieve a body building goal. I am 27 years old and I have lifted weights on and off for about 10 years. The reason being that I have always been a poor eater and never athletically built. At only 5 foot 7 tall it is even more difficuly to pull of a small frame. As I have become older my frame has naturally grown with better diet, but I have always been able to lose weight rapidly if my diet becomes poor. Secondly I have tried many things in the past, certain jobs, courses, etc and never stuck at it. Not because the ability is not there, but because when things got a little tough I threw in the towel. I'm not doing that this time !
I have always had a massive interest in bodybuilding starting fromwatching Arnie when I was very young.
I have been taking this very seriously and living my life by it for the past 6 months, But something is not working.
I have had minor gains, and I have a more toned appearance but this is not my goal. I'm looking for mass, and then in time quality of shape. I have studied to a large extent on nutrition, technique, and training programs. I am currently weighing in at 12 Stone 3lbs.
I know I need help/guidance from people who experience the same thing. I do all of my training at home alone, with the upport of my girlfriend. I use food diaries, and keep records of whtat I do. I will now show you a snippet of this and would be grateful for your help. I will warn you that while I feel I have the training working, I am struggling massively on the food. I have gained no weight in 3 months, and this has put me on a huge downer. I don't want to give up, and despite a few knock backs I still keep lifting.
*The weight I lift has gradually increased in the last 6 months but still incorporating good technique
Training for the week: Monday:
- each session starts with stretches, abdominal crunches, oblique bar twists
Bench press - 4 sets 6-8 reps (60kg)
Incline Bench - 4 sets 5-6 reps (50kg)
Bench dumb bell flys - 4 sets 10 reps (10kg each arm)
Squats - 4 sets 10 reps (50kg) no squat stands so clean and press
Calf raises- 5 sets -25 reps (40kg) Wednesday:
Deadlifts - 4 sets 10 reps - (80kg)
Bent over row 4 sets 6-7 reps (50kg)
Lying skull crushers - 4 sets 10-12 reps (20kg)
Dumbell tricep kick back - 4 sets per arm - 15 reps - (10kg) Friday:
Military press - 4 sets - 6-8 reps (45kg) Forced reps on last set Lat raises - 4 sets - 10 reps (5kg per arm) Overhead dumbell lat raises - 4 sets - 10 reps (5kg per arm) Upright rows - 4 sets - 6-8 reps - (30kg) with strong technique Arm curls - 4 sets - 8-10 reps (20kg with good technique) Seated dumbell curls - 4 sets per arm - 6 reps with 10kg followed by 6-7 reps with 5kg FORE ARM Reverse wrist curls - 4 sets - max reps (5kg) Behind back wrist curls - 4 sets - max reps (20kg) EZ bar DIET: This is taken from my food diary for a training day. This does vary slightly. I will eat everything if I can. My job makes it difficult to always eat everything on time, and some days I just can't eat it all. 7:00am - 1 protein shake with semi milk - USN Pure IG1 2 sccops = 40g protein +milk 1 slice of heavily seeded toast, with 2 scrambled eggs 9:00am - 4 eggs, glass of semi milk, 1 seeded toast with peanut butter 11:00am - Portion of lean minced beef - size of a clenched fist 1 apple 1 orange 1:00 - 1 tin tuna Raw salad small portion - consisting spinach, green bean, celery. 3:00pm - 100g of mixed nuts and fruit Portion of minced beef size of clenched fist 5:00pm - Protein shake with semi milk and 5g creatine 6:30pm - PWO - small portion of oats with milk 7:00pm WORKOUT 9:00pm - Protein shake with 5g creatine - 1 rump steak with leeks, and portion of brown rice 11:00pm - 2 x 0%fat high protein yogurts - handful of almonds - BED ! This is from a good day when I actually managed to eat it all, but the food type can vary as this has a lot of red meat. This can be substituted for chicken, fish, eggs or whatever I have handy. I do struggle like mad to keep this up. One week I may get a good gain of 1-2lbs hard training and eating well. Other weeks sloppy diet keeping, but still training hard can lose me as mcuh as 3lbs. I eat no junk food ever, and never have a cheat day. Any help on why this isn't working would be appreciated, any support or encouragement because that is what I thrive on, and some help on setting up a journal that will help me, and might help others. Thank you to everyone for looking and helping, Kind regards, James