Looking for suggestions how I can improve my diet/workout

fletch

Height : 5'10"
Weight : 58kg
Build : Slim
Age : 22

Diet

• Breakfast
  • One piece of brown bread toast
  • Glass of Red Grape Juice
  • Apple

• Lunch
  • White bread roll - Sliced Turkey, red cheddar and lettuce
  • Bowl of vegetable soup
  • Crisps
  • Glass of 7-up

• Dinner
  • Generally whatever my Mam makes me :-)
  • Usually consists of meat and two veg
  • One 30g protein shake

Gym
I go to the gym pretty much every day
(Mon, Wed, Fri, Sat)
5 mins warmup on Cross Trainer
3 * 8reps of each
Bicep Curl - 25kg
Tricep Extension - 25kg
Chest Press - 42kg
Butterfly - 35kg
Narrow Grip Row - 42kg
Shoulder Press - 30kg
Ab Crunch - 30kg
10 lengths of pool

(Tue, Thu)
5 mins warmup on Cross Trainer
10mins rowing at Level 5 - 2300metres
15min running on treadmill - average 3kms
10 lengths of pool

(Sun)
20 lengths of pool

I'm not really putting on any weight or losing it. When I started the gym 4 weeks ago I was 60kg and I'm now 58kg (but that can vary about 5kg depending on the time of day). My question is, am I doing enough to put on some weight. I basically think that my upperbody is too thin and am trying to put on weight on my arms and chest. What do people think?

foxyboxer

fletch wrote:

Height : 5'10"
Weight : 58kg
Build : Slim

Diet

• Breakfast
  • One piece of brown bread toast
  • Glass of Red Grape Juice
  • Apple

• Lunch
  • White bread roll - Sliced Turkey, red cheddar and lettuce
  • Bowl of vegetable soup
  • Crisps
  • Glass of 7-up

• Dinner
  • Generally whatever my Mam makes me :-)
  • Usually consists of meat and two veg
  • One 30g protein shake

Gym
I go to the gym pretty much every day
(Mon, Wed, Fri, Sat)
5 mins warmup on Cross Trainer
3 * 8reps of each
Bicep Curl - 25kg
Tricep Extension - 25kg
Chest Press - 42kg
Butterfly - 35kg
Narrow Grip Row - 42kg
Shoulder Press - 30kg
Ab Crunch - 30kg
10 lengths of pool

(Tue, Thu)
5 mins warmup on Cross Trainer
10mins rowing at Level 5 - 2300metres
15min running on treadmill - average 3kms
10 lengths of pool

(Sun)
20 lengths of pool

I'm not really putting on any weight or losing it. When I started the gym 4 weeks ago I was 60kg and I'm now 58kg (but that can vary about 5kg depending on the time of day). My question is, am I doing enough to put on some weight. I basically think that my upperbody is too thin and am trying to put on weight on my arms and chest. What do people think?

If you have to drink soft drinks make sure it's diet. gives your sweet tooth satisfaction without the calories. also wholegrain bread and porridge.

justsomebloke

fletch wrote:

My question is, am I doing enough to put on some weight.

simple answer no.
Long answer no you aren't eating enough.

Really long answer[actually haven't got the time so it will be short enough]. Ok you should be eating around 5-6 meals a day to so adding in an another 2 meals should bring up your calorie intake. another point you aren't getting nearly enough protein into your diet, You should try and get protein into you with every meal, so add eggs to your diet and also lots of lean meat. Also if you are having a protein shake the best time for this (if it is whey you are using) is post workout, so bring some fruit and a shake to the gym for imeediately after your workout (don' mix the protein till you are going to use it though). Also your lunch is sh!te. get rid of the white roll, 7-up and crips. Use wholegrain bread for your sandwiches and use some decent lean meat to fill it like a chicken breast. Also put nuts and seeds into your diet aswell. Also read through the stickes at the top for more info.

The main things to remember when trying to bulk is to eat big and lift big to

Smellyirishman

FOOOOOOD!!

MORE FOOD!!

Your not eating nearly enough to put on weight. Your breakfast needs to be seriously beefed up with a protein shake perhaps, at least one more slice of toast, and some complex carbs preferably in the form of porridge.

Then you need a meal between breakfast and lunch and another meal between lunch and dinner (Or after dinner depending on your schedule). Can be a helping of nuts and some fruit, or a chicken breast plus salad, doesn't have to be a five course meal.

You need to be drinking about 2 liters of water a day, and if your very skinny and can stomach it, milk can be a great calorie addition to a diet (IMO).

Now stop typing and go eat a steak.

fletch

lol right I think the general concensus is that I need to start eating more. I drink about a litre of milk a day, I love the stuff and can't stand the low-fat crap. My dinner comes after my workout, I leave work at 4, go straight to the gym, and then straight home where I have a protein shake and my dinner.
First things first, I'm going to stop having a white roll and switch to a brown one, and get a pint of milk instead of the 7-up(which we get free in work damn) But to be honest, I'd find it hard to eat much more in a day.
I also drink about a litre of water a day.
Thanks a lot for the replies lads...will try take it all on board

justsomebloke

sorry just reread your post.

Ok jsut had a look at your weights programme and it is a bit sh1te aswell, are you only using machines or are you using free weights, as there seems to be a lack of compound lifts in it and bugger all lower body exercises. You should really put in things like bench, squats and deadlifts then also some supplemental work like chins, dips and shoulder press. As compound lifts will basically release more GH in your body allowing you to get bigger gains

daveirl

This post has been deleted.

fletch

jsb wrote:

sorry just reread your post.

Ok jsut had a look at your weights programme and it is a bit sh1te aswell, are you only using machines or are you using free weights, as there seems to be a lack of compound lifts in it and bugger all lower body exercises. You should really put in things like bench, squats and deadlifts then also some supplemental work like chins, dips and shoulder press. As compound lifts will basically release more GH in your body allowing you to get bigger gains

Yeh I know I'm not doing the most but I'm trying to build up to more, I wouldn't exactly be the strongest person in the world and being a bit self-concious about using the free-weights I only really use the machines.

justsomebloke

fletch wrote:

I wouldn't exactly be the strongest person in the world and being a bit self-concious about using the free-weights I only really use the machines.

Fuuk self-concious and start using the free weights, truthfully you will see better and quicker gains using free weights and just remember we all had to start somewhere. Truthfully once you are pushing your own limits and using the proper range of motion in the lifts any decent lifter wont think twice about the weight you are using.

Now on the other "lifters" you haven't got a clue and try and lift heavy weights through around an 1/8 of ROM I will piss myself laughing at