right here goes
been training quite hard now for about 6months or so and had some good gains. the problem is now my football season has started and the past few weeks i have just stood totally still. i have tried adding extra cals but nothing seems to be working. here is my diet
6.45 - oats + protein shake
9.45 - 3 poached eggs on oatmeal bread
12.45 - 100grams or pasta + chicken breast + low fat yog
2.45 - protein shake
4pm - train
5.10pm - recovery shake
5.15 - rice + chicken/turkey/ham
7pm - low fat yog and some nuts and seeds
10pm - protein shake .
im currently training each body part indervidually ,5 days a week with two rest days but these rest days im training for football and playing a match so im not really resting . any help welcome
What's your training routine look like? Could be overtraining and adding football is only going to extend the problem.
2.45 - add carbs, oats would do.
5.15pm - move this meal to 6pm
10pm - add some healthy fats, peanut butter would work well
If needing extra cals then increase portion sizes. Consider adding additional nuts/seeds/oils to diet.
Add veg to the diet and fruit if you like.
All4n covers it all well tbh. If you need more cals, Id just add a few handfuls of nuts/seeds to the diet. Say after the 12.45 meal, munching on them whislt driking your recovery shake at 5.10, and mabye even adding a protein flapjack? You may even want to think about adding a home made MRP in there aswell.
"For He Today That Sheds His Blood Shall Be My Brother." - William Shakespeare
i think im deffo over training mate - just at the minute i cant help it.
here is my training
monday - arms
tuesday - sholders
wedensday - meant to be rest day but training for football about 2hours
thursday - back
friday - legs
sat - meant to be rest day but playing matches now
sunday - morning chest , evening 5 a side for an hour .
at the minute i have been playing friendlys for preseason on mondays to but that stops this monday. i was considering changing my training plan to a split , also thinking of getting some weight gain . i have bought some casue nuts and sun flower seeds... how much do i need to be taking
What does your actual routine look like in terms of exercise selection and reps/sets performed?
oh sorry mate - as follows
chest - flat flys 4x8, flat smiths 4 x 10 ,8 ,6 ,6 , incline 4 x 10 , 8, 6,6 . dips 4x10.
arms - consentrated - 4x8 , curls 4x6 , 21s x 3 , z bar - 3x8 - skull cruchers 4x8 , arm extentions 4x10 , lat pull down for trys - 4x10 , dips 4x10
sholders - 4x8 dumbell press , 4x8 front raises , side extentions 4x10, machine press 4x10 , shrugs 4x10
back - pull ups 4xfailure , lat pull 4x10 , bentover rows 4x10 , deadlifts 4x10,8,8,6
Try dropping the volume down, it may get you gaining again. A lot of people do far too much volume and are scared to do less even though many would benefit much more by doing so.
mon - legs
wed - chest/shoulders/tri's
fri - back/biceps
mon - squats 5x5, ham curl 3 x 8, calf raise 2 x 12
wed - flat bench 5x5, shoulder press 3x5, dips or close grip bench press 3 x 8
fri - dead lifts 3x5, bent over row 5x5, chin ups 2 x failure, ez bar curls 3 x 8
You could even do less for example missing out the assitance exercises. As a beginner you want to focus on building strength on the core exercises ie squat, deadlift, bench press and standing press. Do those, ensure adequte nutrition and you will gain. Make sure to progress on strength each week, that's all that matters. You don;t need for example 5 different exercises for chest hitting it at all angles, especially so as a beginner. Just get stronger on the big lifts and this will benefit you hugely in the future. Once few years down the line with some decent strength behind you then you can concentrate more on different exercises.
well im not a total begginer mate, been training for about a year and a half now. at first like most people though my diet was rubbish and i was training way to much , i started and i was 9stone , im 11.6 now. i just want to take it to the next level really . should i still look at doing the program you said ?
Yes mate that routine is great for anyone not at an advanced stage if development imo. Even someone who has been training for years and years could do well on that program, but some obviously benefit from more volume. But for now just get your strength up in the big exercises and it will benefit you a lot. They are all round mass builders and will build a solid base/foundation. Just try the routine for a couple of months and see what kind of progress you make, it's got everything you need. You may be very surprised. Stick the diet above and i think you'll do well.
would i be able to do a four day plan mate maybe like this
monday - legs
wed - shoulders/tri's
fri - back/biceps
sunday - chest and abs ?
i know exactly what you mean about people been scared to drop the volume down , im doing it now lol. you think if you dont train lots then you will drop size. i wouldnt lose any thing on the plan you said would i mate ?