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Summer Shred!!

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sharpy_18
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2011/04/03 21:11:46 (permalink)
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Summer Shred!!

Alrite everyone (please tell me if im doing this journal wrong as its my first time!!)
Been a member of this site for a year a bit now but never looked into doing a journal I just used to come  on for nutritional advice and training tips! Having been training seriously now for around 2 years mainly focusing on hypertrophy/ strength training (5-8 reps) due to my body type being ecto/seismorph I was looking to gain weight and size by using these types of training and also eating 6 meals a day cramming as much food in me as possible!!
Here are my stats as they stand today:
Profile Stats
Height: 6ft 1
Weight: 14st 2 lbs
Age: 20
BF%:16
 
Body Stats
Arms:15"
Chest:41"
Top of leg:24.5"
Waist:35"
 
Lifting Stats:6-8 Reps
Bench: 105kg
Deadlift:135kg
Squat:150kg
 
Starting as of tomorrow this will be my new cutting diet I am taking the traditional route as to cut out alot of the carbs in the evening meal and also reduce them in the other meals I will be eating throughout the day. Also snacking on nuts and fruits and eating plenty of red meat aswell as chicken, tuna etc
 
Breakfast:
Mug of green tea
Quark, Natural yogurt, berries, half a tspoon honey
 
Pre work out:
Handful of mixed nuts, 2 slices wholemeal toast, natural peanut butter
 
Post work out:
Protein shake, HMB
 
Lunch:
Red meats, chicken, tuna large handful of wholemeal pasta/rice, vegetables  
 
Snack:
Oat cakes with cottage cheese and spinach, Fruit smoothie
 
Dinner:
Prawn stiry fry, small handul of noodles, green tea
 
Pre bed:
Caesin shake
 
 
Also throughout the day I will be sure to drink at least 4 litres of water  and eat 5-6 piecies of fruit.
 
Rough Idea of my Training plan (will be looking to do 3 sets of 12-14 reps)
Monday
AM
Chest:
Flat bench press
Incline DB press
Decline smith
Flat cable flys (drop set)
Standing cble flys
PM
Interval weighted vest run 20 minutes
 
Tuesday
Back:
Deadlift
Overhand widegrip row
Lat pull down
Low row
 
Wednesday
Shoulders:
Shoulder press
Arnie press
Front raise
Side raise
Shrugs (super set)
 
Thursday
Legs:
Squats
Single leg squats
Lunges
Leg ext
Leg curl
Calf raises
 
Friday
Arms:
AM
Bicep curls
Tri push downs
preacher curls
skull crushers
hammer curls
weighted tri dips
PM
kickboxing training and sparring sessions
 
Usually at weekends I may make up circuits at the gym or attend a circuit at kickboxing to keep me active!
Later on this week I will upload some pictures so you can see me before and after!
O and the protein I am using is Myprotein total protein mixed with HMB will be using this twice daily after work out and when i feel necessary!
 
Thanks for looking guys any comments welcome!!
 
 

 
 
 


Yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called the "present."
#1

4 Replies Related Threads

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    sharpy_18
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    Re:Summer Shred!! 2011/04/04 14:52:13 (permalink)
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    Just a little to add today! finished my training this morning after doing an arms session and the difference it makes going from  sets of 6-8 to sets of 12-14 is weird!! so much harder than I thought!. As for the diet, its going to take some getting used to! just finished my thrid meal and still feeling pretty peckish but staying strong and  resisting to eat alot of carbs and kcals!! will be doing my cardio in a few hours. Going to take it slowly today and just do a 20 min continuos cycle and then gradually introduce various cardio techniques that I have in mind!

    Yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called the "present."
    #2
    jw390898
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    Re:Summer Shred!! 2011/04/04 15:53:14 (permalink)
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    If you are an ecto in anyway I cannot believe training 5 days in a row is optimal for you.
     
    On a split I would have to ditch a direct arm work day and give wendesday off or something maybe accomadating tricep work on the chest day and biceps on the back day. Also for me a day devoted to shoulders is a little too much but you must have an idea what works - just being an ecto myself I would never recover and progress week in week out with that and cardio etc
     
    You need more protein first thing in the morning, maybe another shake in there but this is an essential time to get protein having fasted all night.
    #3
    sharpy_18
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    Re:Summer Shred!! 2011/04/06 23:02:09 (permalink)
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    thanks for the comment jw. After looking at my routine, i will be adding triceps into my shoulder work out, and biceps into my back work out. Also ill be taking weekends off to recover.
    Finished my first wegihted vest run this evening! decided to be a wimp and take a few of the weight bags out! still ran with about 5 kg on me. Everythnig was going fine until the hilly part of the run! half way up and out came a few of my snacks from a few hours before!! My legs also felt like they were gunna drop off after i finished!! all in all a very good run and definitely makes a huge difference running with weights on your body!!

    Yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called the "present."
    #4
    jw390898
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    Re:Summer Shred!! 2011/04/07 09:04:54 (permalink)
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    I love DOMS in the legs when you have to be carefull not to stack it walking down the stairs - strange but feels satisfying :-)
    #5
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