Muscle gain

Supra lover 87

Hi im a 21 year old male 16 stone 6/4

Iv a terrable habbit of eating junk food and driving around everywhere and at work i was allways sitting down. before i left school i was 12 stone so imafter putting on 4 stone in a year and a half.

Im cutting down to junk food once a week now from today and going to go to go to the gym 4 times aweek with maybe a jog in the morning before i go there.

what im thinking of doing in the gym is
monday shoulders and legs
tuesday chest and back
wednesday arms stomich
thursday break do three hours of soccer that day
friday do a mix of all of them

Is that a good list of what to do.?

I allso do dumbells at home 10kg (12 reps) then up it by 2.50 to 12.5 kg (10 reps) then up it by 2.50 kg to 15 (8 reps) every night is that wise ?

What do you eat or drink during the week ?

To drink water and what else is good and healty that gives ya energy and protein what do you drink apart from water that isint just full of suger ?

What to eat during the week for breakfest is orange juice and weetabix good enough or mix it up whats good for breakfest ?

Dinner is lasonia , steak , chicken , spagette and pasta all made from scratch good or full of crap again what is best to eat ?

Do you eat normal or go to the gym work your ass off then eat chicken or meat straight after.

My main goal is to gain muscle and lose weight at the same time im very braud and i want to join a rugby team or be very fit at least everyone says to me you should play rugby the size of me.

Most of my weight is the stomich my legs and arms are fine.

I want to do this to get fit andbuild muscle my family has history of high calesterol and weightthats whyi want to be above adverage fitness wise and muscle wise to stop more health problems.

Any advice or help id love thanks people

Absolute Zero

WELL JOHN,

From reading your post id reccomend that when your in the gym you forget about dumbell curls and isolation exercises. Instead focus on the big FOUR- deadlifts,cleans,bench press and squats, these will help you burn more calories and are compound lifts ,as such they work a variety of muscles instead of jus dumbel curling for your biceps etc etc.

when doing these lifts form is of the upmost importance so check out these links

DEADLIFT -http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Deadlift

SQUATS- http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Full+Squat

CLEANS http://www.bodybuilding.com/fun/exercises.php?Name=Power+Clean

BENCH PRESS - http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Bench+Press+-+Medium+Grip

each of these exercises are a must for muscle building and strength,
"what im thinking of doing in the gym is
monday shoulders and legs
tuesday chest and back
wednesday arms stomich
thursday break do three hours of soccer that day
friday do a mix of all of them"

your plan for the week is ok, but id recommend you do back and arms on the same day, and on friday do some cardio and heavy deadlifts or heavy lat work ( depending on what you mean by back day, ie lats or upper/lower back, i wouldnt reccomend you do bent over rows and deadlifts on the same day, but thats just me)

As for your diet , drink lots of water maybe 2 litres a day if your able to, stay away from lucozade and sugar energy drinks. Id reccomend you drink a good load of milk aswell to keep protein intake high as its easy to consume and cheap throughout the day.
For breakfast id recomend you skip the weetabix and take good ole porridge , its lovely and good for the heart, weetabix contains alot of salt, on top of this you could have about 2 eggs or a protein shake.

Chicken and steak is always good for dinner and for muscle gain and especcialy if made from scratch with potatoes and vegetables , before the gym id recommend you eat an hour before going in and then try to get a proiten shake into you within half an hour of leaving, remeber 30 mins high instensiy in the gym is better than 2 hours half assing it with bicep curls,
if you wanna play rugby you would want to keep your size but lose the fat so try to reduce your saturated fat intake , pizzas are high in this type of fat and you should try to avoid them. Remember just keep your meals to good old whole food like chicken, steak potatoes vegetables milk and the good stuff that we love in ireland. this guide is kinda helpful for a meal plan thourhgout the day http://www.bodybuilding.com/fun/angelo3.htm

WEightlifting will definitly help with heart help, just be careful to take your time on exercises such as heavy deadlifts, breath in before lift off and then breath out when lowering the weight, this exercise can cause your blood pressure to rise so take your time, use those guides i gave ya for the correct form , and start off light and get the form down until it becomes natural.