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help what am i doing wrong

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pauladamss
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2009/07/16 13:04:23 (permalink)

help what am i doing wrong

need some help for the noob to the site
im 35
5 10"
150 pounds
been working out for just over 2 years at home cant do the gym wife works nights need to look after kid
the problem is i dont seem to be gaining any size iv tryed a bulking diet for about six months and just got fat this is what i ate
7.00 protien shake bowl of cereals not good at eating first thing about 600 cals
10.00 2x tuna raps low fat yoghurt bannana 600 cals
12.30 2xchicken rap low fat yogurt pear 600 cals
14.45 same as 7.00
15.00 chicken potatoes veg 500 cals
19.00 preworkout drink 200cals
21.00 protien shake no carbs except milk
22.30 chicken and veg stirfry 400 cals
 
my workout on bulk was
mon bench press flat 2x8
                      incline 2x8
standing pull 4x8
skulkcrusher 4x8
shrug           4x8
 
tuesday
leg extensions 4x8
bicep curl         4x8
lat pull down   4x8
seated row    4x8
situps
all exercises with a warm up set
 
then again thursday friday rest weekend.
 i have gained strength more so in the first year and gained strength in the first month on bulk but then very little apart from fat went up to 11st 12lb but after loosing most of the fat im back to where i started any help would be much appreciated
#1

7 Replies Related Threads

    nwalsh011
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    Re:help what am i doing wrong 2009/07/16 13:29:55 (permalink)
    is that really al the exercises you do? routine needs a lot of work, i dont see deads, squats, chins... needs more compound movements.

    what have your strength gains been?
    #2
    pauladamss
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    Re:help what am i doing wrong 2009/07/16 13:46:43 (permalink)
    im not using free weights as im home alone when i work out iv got a powertec system please dont tell me its s**t cost loads my bench has gone from 
    37.5kgx6 to 105 kgx6
    standing pull 30kgx6 to 47.5
    skull 27.5kgx6 to 45kg
    shrug 40kgx6 to 77.5kg
    leg ex 50kg to 85kg
    bicep curl  10kgx6 to 18kg dumbell
    lat 40kgx6 to 82.5kg
    row 40kg to 85kg
    not good on squats bad back thinking of getting a leg press though if i can find the room
    #3
    nwalsh011
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    Re:help what am i doing wrong 2009/07/16 14:07:10 (permalink)
    multi gyms, unfortunately, are on the whole pretty sh*t, and I would definately recommend moving to free weights as soon as possible. At least the power tec seems to take quite heavy weights (from what I can garner from their website)

    with the fact that you are limited to not being able to go to the gym etc. and you are stuck on a multi gym, im not really sure what the best option for you is. Because your routine is pretty weak, it means your gains are going to be pretty weak.
     
    If iam honest, if you cant get to the gym, get your own free weights. I have no idea what to do with a multi gym, never used them, dont see them being able to test your body enough to cause growth.l Sell the multi gym, get a rack, get free weights, stick to your diet, get a good routine off of this site, 5x5 or starks 4 day split are good places to start, give it 6 months and see whre you are at. You should be happy with the results if you stick at it hard.
    #4
    pauladamss
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    Re:help what am i doing wrong 2009/07/16 14:31:14 (permalink)
    i see where your coming from the reason i got the powertec was its the closest thing to free weights. as im at home alone its safer ,being stuck under 50kg is bad enough didnt want to try 100+ but maybe i might have to bite the bullet and get rid
    #5
    hamiltonsfitness
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    Re:help what am i doing wrong 2009/07/16 15:01:16 (permalink)
    Get a power rack and an olympic bar and keep buying olympic plates as you get stronger. This set up is far cheaper and much more useful than any selectorised set up.

    With the power rack you can bench and squat safely on your own as well as hundreds of other exercises.

    stuart hamilton
    Hamiltons Fitness
    Colchester, UK
    www.HamiltonsFitness.co.uk  Gym
    www.HamiltonsTraining.co.uk  PT courses
    www.PowerMealz.com Training Meals
    My Vlog
    #6
    pauladamss
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    Re:help what am i doing wrong 2009/07/16 15:22:47 (permalink)
    i do have 4ft olympic bar, ez bar and dumbells and plenty of plates as the powertec take plates
    #7
    pauladamss
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    Re:help what am i doing wrong 2009/07/17 10:24:15 (permalink)
    right iv ordered a multi press rack and a 7 foot bar should be here within a fortnight. im keeping the the powertec as the bench can be seperated from the rest and will use that with the rack and use the other part for lat pulls and rows .any ideas on astarting point on the routine would be apreciated would like to do monday/tuesday on, wednesday rest ,thursday/friday on if pos
    #8
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