Diet plan

ANTIFA!

Hi, really in the zone at the moment as far as workouts are going but when it comes to diet I'm not really as much. My aim is just to get bigger basically but also remain lean.

I don't have very high metabolism, which might be something to bear in mind.

Can I ask where and what kind of supplements to get? Also which Creatine is best, where can I get it for a reasonable price and when should I take it?

Here is my diet

Meal 1: 2 eggs
Can of small tuna
Glass of Milk

Meal 2: Whole wheat bread
Salami

Meal 3: 2 Peanut butter sandwiches
Glass of Milk

Meal 4: Pre-Workout: Banana(here is where Im thinking of adding protein powder and creatine)

Meal 5: Post workout: Apple/Tuna(planning on replacing this with creatine and protein powder)

Meal 6: Generally a choice of Lamb chops and cous cous(tomatoes/peppers/carrots/potatoes)/Steak with veg/Chicken and pasta

Meal 7: Bowl of fruit/Half cup of almonds/low fat strawberry yogurt

Meal 8: Glass of hot milk

Also drink about 3.5-4 litres of water a day.

I'm training at least 5 days a week now.

Any advice? Perhaps to stay away from cous cous? Or perhaps any advice on something I could substitute?

Also I take fish oil tablets twice a day.

I'm 19 by the way.

Dovers

ANTIFA! wrote: »

Hi, really in the zone at the moment as far as workouts are going but when it comes to diet I'm not really as much. My aim is just to get bigger basically but also remain lean.

Isn't everyones?!

Post your stats and current routine you'll likely get better advice. I wouldnt bother with supplements once you tidy your diet up a little you should be getting all you need IMO

ANTIFA!

Cool.

Monday:

Cardio-15-20 minutes-pretty high intensity

Arnold Press-4 sets of 12
W Presses-4 sets 10
Upright row Dumbells- 4 sets 10
Dumbell Press
High Lateral raises-Failure 4 sets.

(Sometimes I do this as as a circuit, going through all the exercises and then two minute break, just to give my body something its not so used to, aim for about 5 circuits, really gets a burn going)

Tuesday:
Warm Up: Bench Press-2 x10
Bench Press-4 x8
Dumbell Press- 4x10
Incline Dumbell Press-4x10
Bench Press Machine- 4x6(negatives)
Dips-3xfailure

Wednesday::

Cardio-20 minutes-Cross Trainer

Warm up: Dumbell Curls- 1x10
Barbell Curls- 4x10
Seated Tricep Press- 4x10
Machine Preacher Curls- 4x10
Tricep Pushdowns: 4x10
Cool Down: Dumbell Curls- 2x Failure

Thursday:
Cardio-20 minutes-High intensity but not quite HIIT.

Warm up: Squat 1x10
Squats: 4x10
Leg Press-4x10
Calf machine: 4x10
Dumbell Lunges: 4x10

Friday:
Warm Up: T-bar rows

Seated Cable Rows: 4x10
Lat Pulldown: 4x6
T-Bar rows: 4x10#
Dumbell Rows: 3x10
Assisted Pull up: 3xfailure

So thats it? Anything else?

Dovers

ANTIFA! wrote: »

Anything else?

A sweat towel?! Holy hand-grenades I'd say you are doing way too much to be honest. Your body/muscles need time to recouperate and grow. There are numerous beginners programmes you should probably be looking at. Form is more important than numbers

ANTIFA!

My form is very good. I have good strength already, I've been in gym for long time but this is the first I've actually thought about increasing size. Surely my shoulders have time to grow while I'm working on my chest the next day for example? My biceps/triceps have a whole week to recover.

Would it look as much if I edited the original post and took out cardio and the abs exercises?

I'm definetly here to listen to any advice and I respect where you're coming from as I'd say its very likely you know way more than me, but I really feel I really get more bang for my buck with my current routine as opposed to just winging it like I would have done in the past. Anyway if I'm doing too much my bodies/muscles gonna know that and I'll be unable to do a set or a exercise or rep and in that case then my workout is done.

Procasinator

ANTIFA! wrote: »

My biceps/triceps have a whole week to recover.

Not really, they are probably (and should be) recruited in other exercises. For instance, triceps will come into play doing the bench press.

The programme seems a little complicated, and doing them day after day might not be the best method. Even if you separate all your muscle groups perfectly, fatigue is more likely to effect your workouts then if you reduced from 5 to say 3 workouts. Consider looking into doing more of the compound exercises rather than all the various isolation exercises. If you train your body as a whole, you are less likely to get muscle imbalances and give yourself a good base.

Consider adding in isolation exercises then where you feel you could improve or you'd personally like to work on.

Dovers

ANTIFA! wrote: »

Surely my shoulders have time to grow while I'm working on my chest the next day for example? My biceps/triceps have a whole week to recover.

Would it look as much if I edited the original post and took out cardio and the abs exercises?

I'm definetly here to listen to any advice and I respect where you're coming from as I'd say its very likely you know way more than me, but I really feel I really get more bang for my buck with my current routine as opposed to just winging it like I would have done in the past. Anyway if I'm doing too much my bodies/muscles gonna know that and I'll be unable to do a set or a rep and in that case then my workout is done.

Your shoulders are still in use if you are working your chest and your lifting heavy enough. And whats with all the ab exercises to failure? I dont think the abs need to be worked to this intensity.You have to understand that sometimes less is more when it comes to training. But theres other more qualified than me to give you advice here.

ANTIFA!

right I see where you're coming from now. thanks

so for chest lets say, just stick to pushups, bench press and dips?

how about my diet, is it too much, too little? not getting enough of the right stuff?

Dovers

ANTIFA! wrote: »

right I see where you're coming from now. thanks

so for chest lets say, just stick to pushups, bench press and dips?

how about my diet, is it too much, too little? not getting enough of the right stuff?

Well yeah they are the main compound exercises for upper body. Add in squats and deadlifts on a seperate day (start light and really try and perfect your form here).

Regards diet, it depends on your stats, current height/weight etc and whether you want to bulk up or cut body fat. Bulking = calorie surplus cutting= calorie deficit.

neilmct.com

mon and tue overlap and your pushing far outweighs your pulling - some external rotation and scaption work would go down well in there

i prefer upper / lower split and more days off