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Thin and struggling to put on weight - what worked for me

  • 16-06-2006 10:23am
    #1
    monkeyman
    Registered Users, Registered Users 2 Posts: 309 ✭✭


    For those people out there like myself struggling to put on weight, here is the first programme where I made reasonable gains.
    I believe the main reason for the gains are down to being strict about taking 4 seconds to lower the weight for each excercise. I also played soccer for an hour a week, pretty full on so that took care of the cardio.
    I was also eating quite a lot for my size (example below)

    Starting Weight: 59kgs End Weight 62kgs
    After 6 weeks, arm had increased 2cm, thigh 3cm, chest 3.5cm.


    Excercises:
    7 min cardio warm up and stretching
    All 3sets X 8 reps unless otherwise stated
    4 seconds down and 1 second up on all excercies
    Split Routine over 4 days, so for me it was
    7 min cardio cooldown + stretching
    Monday: Programme 1
    Tuesday: Programme 2
    Wednesday: Programme 1
    Thursday: Programme 2

    Then I had the weekend to go on the piss.

    Diet:

    07:30 Smoothie, 2 x wholemeal toast with real butter, 2-3 boiled egg whites
    10:00 Actimel, Few Cashews, Apple
    12:00 Canteen Dinner (Rice or 2 scoops potato with chicken or salmon or beef. Sometimes plain, sometimes in a stew or sauce)
    14:30 GYM
    15:30 Protein Shake + Banana
    17:00 Tuna/Sweetcorn Wrap
    20:00 Ham & Cheese Sandwich, or 2 Banana and 4 Digestive mashed together with milk


    Programme 1:

    30degree incline DB Press. Started at 15kg, finished on 20kg
    Shoulder Press: Started at 12.5, finished at 15kg
    Bent Over One Arm Lat raise, with knee and one arm on bench started at 6, finished at 8
    Lat Pull Down. 6 on the machine up to 7
    45degree DB Twist Curl. Start in Hammer position and twist DB to parallel to floor. 8kg up to 10
    Tricep kickback with knee and one arm on bench, started at 8kg up to 10


    Programme 2:

    All Leg excercise on Squat Machine
    Squat (legs apart)
    Squat with 2 legs and knees together for Hammers
    Calf Raise
    3 X Abs Excercises on Ball (3X 12 reps for each)
    Back Extension on Ball


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