Someone give me a bodybuilding regime!

Tight Ted

I would be very grateful if somebody could give me a regime to get me back looking my best. If they could include diet and workout. I am currently a student, so have a lot of time for proper nutrition + training.

I'm 22, 12st 3lb (at a guess), 6'0, and have around 15% bodyfat.

About a year and a half ago I was big into training and was about a stone heavier + about the same bf%. Literally people would be calling me "big man" and asking me did I play rugby etc (they wern't implying I was fat btw). Now I'm back to a scrawny 12 stone thanks to laziness.

Back when I was that weight, it was because I worked in a place with a great canteen, so could get a bowl of porridge for breakfast, proper dinner for lunch, then I'd have my own dinner at home. The day was kinda structured well for be to train.

But now I'm back in college, I don't eat right + never train. So if someone could give a diet plan + workout plan, that would be great. The food can be high calorie stuff, because I don't mind having 15-20 bf, and I'm naturally high metabolism so I would never go over this. When I was training, I used to eat kebabs and drink 8 pints a night nearly, and I was a tiger on it. Also there's a lidl beside my house, so any foods I should be looking out for there?

Thanks for reading. All help welcome. Sorry that post was a bit of a rant!

FunkZ

Three months of this and we can go and kill Barbatov!!

Squat 5 x 3
T Bar Rows 10 x 3
Deadlifts 5 x 3
Pull Ups 10 x 3

Bench Press 5 x 3
Shoulder Press 10 x 3
Skullcrushers 5 x 3
Shrugs 10 x 3

Squats 5 x 3
Barbell Rows 10 x 3
Stiff Legged Deadlifts 5 x 3
Overhead Squats 10 x 3

Eat big, lots of protein and carbs. Check out www.t-nation.com for good ideas diet wise!
Eat more than three times a day, just smaller meals. Get healthy fats blah blah blah

Tight Ted

FunkZ wrote: »

Three months of this and we can go and kill Barbatov!!

You're speaking my language!

I'm guessing that it's one of those paragraphs per second day (Mon, Tue, Wed).

I forgot to add that my gym is more of a healthclub. There's a smith machine for benching, but I don't think it has the right tools for deadlifts etc. Any other exercises I could do to improvise.

FunkZ

Tight Ted wrote: »

You're speaking my language!

I'm guessing that it's one of those paragraphs per second day (Mon, Tue, Wed).

I forgot to add that my gym is more of a healthclub. There's a smith machine for benching, but I don't think it has the right tools for deadlifts etc. Any other exercises I could do to improvise.

Sorry man I have no idea, I've never really used a smith machine. I'm not even sure what they look like.

If I were you though, I'd buy a barbell and a feck loada weights!

MagicMarker

Tight Ted wrote: »

and drink 8 pints a night nearly

Huh, am I reading this right? That's a stupid amount of drink tbh.

I don't understand, why don't you just go back to eating what you were eating and training how you were training?

Tight Ted

MagicMarker wrote: »

Huh, am I reading this right? That's a stupid amount of drink tbh.

I don't understand, why don't you just go back to eating what you were eating and training how you were training?

Well, I don't have any structure to my day anymore, plus I will be cooking my own food, so I'd like to get some advice.

My old workout was huge amount of bicep curls, pull ups and benching, it was very very basic I know, but I grew a lot doing it. I suppose I could do that stuff at home, but I don't really have the space for all that junk.

delllat

MagicMarker wrote: »

Huh, am I reading this right? That's a stupid amount of drink tbh.

I don't understand, why don't you just go back to eating what you were eating and training how you were training?

i would say 8 pints is taking it relativey easy

but obviously ul have better results if you willing to sacrifice the nejoyment of drinking the pints

Tight Ted

I don't think the 8 pints had much of an effect tbh.

My day was like this, I'd wake up, I'd have a bowl of porridge with honey and a pint of milk at work, maybe a few slices of toast.

Have dinner at lunch and a pudding.

Go home and have a spagetti (or whatever), after dinner I'd have a large bag of nachos and a bar of chocolate (or whatever).

Go to the gym and do some benching, curling, pull-ups, press ups (all basic stuff). Every second or third night.

Maybe every 2nd or 3rd night Id go out to Roddy Bolands or Kielys and slug 8 pints. Go for a kebab and chips afterwards (if anything I think it helped me mass-up).

Wake up with a blurry head and do it all again.

Following this plan I went from about 11st 6lb to around 13st 6lb in about 6 months. People were literally coming up to me and asking me how I'd done it. One of my friends overheard some guy on a bus talking about me and describing how I looked "like the terminator" (no troll).

But I've been in college for the the last year and a half, and I've done back more or less to my old figure. So I'm looking to get back to where I was.

MagicMarker

So, you had....

pudding, nachoes and chocolate every day?
Approx 30 pints a week?
Approx 4 kebab & chips a week?

Dude, you got fat. You probably carried it well but I wouldn't go thinking you're the terminator.

Read the stickies if you want advice on how to eat clean.

Tight Ted

MagicMarker wrote: »

So, you had....

pudding, nachoes and chocolate every day?
Approx 30 pints a week?
Approx 4 kebab & chips a week?

Dude, you got fat. You probably carried it well but I wouldn't go thinking you're the terminator.

Read the stickies if you want advice on how to eat clean.

I love my grub I won't deny it:D. But I think the amount of muscle mass I put on around my chest, arms and upperback more than made up for the few extra % in BF.

I kinda had a Brian O'Driscoll shape I guess, but obviously not half as big.

billyhead

OP,

Thats some diet. Are you sure you didn't look like a fat pig. I would advise you to stay away from eating that crap and drinking that many pients in future. Itgives me the scutters just thinking of it.