take a look at my program and diet...

The Freeman

Hey guys,

Firstly I am currently 24 and looking to gain weight


I am currently eating 6 meals a day, in each of those 6 meals I have protein, at the end of each day the ‘Grammage’ of protein reflects my ‘poundage’ in weight as per 1=1(so thats 165 grams per day of protein and i weigh 165lbs;0)


Meal 1 141grams of beans, 2 eggs, 2 back rashers

Meal 2 few rice cakes, 80g tin of tuna with organic tapas

Meal 3 chicken/turkey breast with pasta/rice and veg

Meal 4 is the same as meal 2

Meal 5 50 grams of usn 100% whey protein

Meal 6 sirloin steak or salmon fillet with baby boiled spuds and a portion of veg(half onion, mushrooms)


I currently weigh 164lbs and 6ft 2ins

I am currently going to the gym 3 times a week, whilst in the gym I am doing 60-75 mins of workout, starting like this…


5min bike to warm up, followed by 10 min muscle stretch, then in to it

Starting off with Pec flies(moving to a better gym now so on to the bench on the smith machine)
Bent over barbell
Lateral raises
Lat pull-down(I do the wide grip for lats, tight grip for biceps and do the standing motion for triceps also)
Tricep curls
Hammer curls

Then core

Push-ups
Leg raise and thrust
Swiss plank
Bicycle

(All core to burnout)

With regards to the power exercises (above) I do as much weight as possible with 3 sets, ranging from 8,10,12 reps and then up a weight


Is there anything wrong with my diet there that ye can see lads?

I am currently finishing my maintenance period of creatine which I didn’t see a huge effect(but then again I am ed ridden sick the last 10 days so I’ll give it a whirl again in sept me thinks)

Also when my credit card comes through I am gonna get me some glutamine too(would appreciate any advice on which brand to go for also as don’t want to pay for the marketing and flashy packaging


Anyways I’d appreciate any constructive criticism with regards to my workout/gaining weight routine?

Esse85

Im no expert but id increase fruit and veg throughout the day

Could you have porridge or weetabix plus some egg whites in the morning?

Meal 5 is incomplete.

Include more healthy fats i.e peanut butter, nuts

Do you do this same workout 3 times per week?

The Freeman

with meal 5 i put in some peanut butter or peanuts and a big banana for carbs, i am a coeliac so its hard to get proper carbs during the day in work(the rice cakes are just handy at the moment),i am looking for variation it that respect, i only have 15 mins for meal 2 and and same for meal 4

i am doing the same thing 3 times a week in the gym, or i was up until i got a bad cold 10 days ago, getting back to ther gym again tomorrow after work


i have been doing the same thing for a month now so need to change it around a bit, got anthony ellis's GAINING MASS book also, and running through that, sems like a good read so far, the guy simplifies gym jargon nicely for novices like myslef, i only started gym 3 months ago


cheers for the input by the way esse;)

cozmik

You're eating WAY too much tuna. Please have a look at the link below.

http://www.nrdc.org/health/effects/mercury/tuna.asp

regards

cozmik

Brian?

i'm no expert but your workout seems a bit strange to me.

Why do lateral raises but no military press or DB shoulder press? There seem to be too many isolation excercises there and not enough compound. Also there's no leg work at all.

If you can't barbell bench press, do DB benchs.

A much better routine for your upper body would be:

DB Bench press
Lat Pulldown
Military press/DB shoulder press
One arm row/barbell row

You also need to do something for the legs, ideally Squats or if you haven't the equipment do lunges. Deadlifts would be good too.

Take a look here if you are unsure of any of them

http://www.exrx.net/Lists/Directory.html

The Freeman

cozmik wrote: »

You're eating WAY too much tuna. Please have a look at the link below.

http://www.nrdc.org/health/effects/mercury/tuna.asp

regards

cozmik

whoah!

cheers for that dude, it doesn't state what their defenition of a can of tuna is though, is it one of those big tins the same size of a tin of beans would ya know?

after my tuna is strained i think its only 60g-65 maybe!!

The Freeman

cheers for that info brian, i just wanted to work my upperbody and abs up, now i realise that the 2 biggest muscles are on my legs and that would be fundamental in changin my motabilism to gain weight overall, i will be integrating hevy leg work straight away, is it a bad thing to do doing the same workout 3 times a week ya?

in reading gaining mass, the diet i will be tryng in a month or two he only works one groups of muscles every week and uses supersets(thats the gist i have gotten after 60 pages anyways)

briankeating wrote: »

i'm no expert but your workout seems a bit strange to me.

Why do lateral raises but no military press or DB shoulder press? There seem to be too many isolation excercises there and not enough compound. Also there's no leg work at all.

If you can't barbell bench press, do DB benchs.

A much better routine for your upper body would be:

DB Bench press
Lat Pulldown
Military press/DB shoulder press
One arm row/barbell row

You also need to do something for the legs, ideally Squats or if you haven't the equipment do lunges. Deadlifts would be good too.

Take a look here if you are unsure of any of them

http://www.exrx.net/Lists/Directory.html

Brian?

I think at the start you'd better off doing 3 full body workouts a week.

Someone else could easily contradict me here, but for now I'd 3 full body work outs as I've outlined there.

Have a read of this:

http://www.ironaddicts.com/forums/showthread.php?t=11258

Then decide when you feel you are ready for something like this:

http://www.ironaddicts.com/forums/showthread.php?t=12663

cozmik

The Freeman wrote: »

whoah!

cheers for that dude, it doesn't state what their defenition of a can of tuna is though, is it one of those big tins the same size of a tin of beans would ya know?

They are talking about the medium size tins, 185g.