Starting Strenght?

Newbie2010

Age: 24
Height: 5'8
Weight: Roughly 63.5 kilos

Hey all
Ive been reading this forum for the last couple of month now I have decided to take action. Ive a very skinny build in arms and legs along with a bit of a belly. My main aim is just to bulk up and build some muscle while trying to tone up body and lose that belly. Ive looking into the starting strenght programme and plan to use that. Please advice me on my below workout and diet. Cheers in advance!

Week 1
Monday - Workout A then Indoor Football 60 mins
Tuesday - Rest
Wednesday - Workout B
Thursday - Indoor Football 60 mins
Friday - Workout A
Saturday - Indoor Football 60 mins
Sunday - Rest

Workout A
1 X 5 Chin ups
1 X 5 Pull ups
24kg 3 (set) X 5 (reps) - Squats
25kg 3 (set) X 5 (reps) - Bench Press
28kg 1 (set) X 5 (reps) - Deadlift
1 X 5 Chin ups
1 X 5 Pull ups

Workout B
1 X 5 Chin ups
1 X 5 Pull ups
24kg 3 (set) X 5 (reps) - Squats
25kg 3 (set) X 5 (reps) - Standing Military Press
28kg 3 (set) X 5 (reps) - Pendlay Row
1 X 5 Chin ups
1 X 5 Pull ups

Average Daily Diet
Breakfast - Wheatabix and Scrambled Egg.
Lunch - Banana, Apple, Brown Bread with Cottage Cheese spreaded on it.
Whey Protien Shake
Dinner - Carrots, Potatoes, Beans and Meat (steak or mince)
Snack - Peaunuts and Whey Protien Shake.

Thanks for reading any advice or criticism is welcome!

corkcomp

Newbie2010 wrote: »

Age: 24
Height: 5'8
Weight: Roughly 63.5 kilos

Hey all
Ive been reading this forum for the last couple of month now I have decided to take action. Ive a very skinny build in arms and legs along with a bit of a belly. My main aim is just to bulk up and build some muscle while trying to tone up body and lose that belly. Ive looking into the starting strenght programme and plan to use that. Please advice me on my below workout and diet. Cheers in advance!

Week 1
Monday - Workout A then Indoor Football 60 mins
Tuesday - Rest
Wednesday - Workout B
Thursday - Indoor Football 60 mins
Friday - Workout A
Saturday - Indoor Football 60 mins
Sunday - Rest

Workout A
1 X 5 Chin ups
1 X 5 Pull ups
24kg 3 (set) X 5 (reps) - Squats
25kg 3 (set) X 5 (reps) - Bench Press
28kg 1 (set) X 5 (reps) - Deadlift
1 X 5 Chin ups
1 X 5 Pull ups

Workout B
1 X 5 Chin ups
1 X 5 Pull ups
24kg 3 (set) X 5 (reps) - Squats
25kg 3 (set) X 5 (reps) - Standing Military Press
28kg 3 (set) X 5 (reps) - Pendlay Row
1 X 5 Chin ups
1 X 5 Pull ups

Average Daily Diet
Breakfast - Wheatabix and Scrambled Egg.
Lunch - Banana, Apple, Brown Bread with Cottage Cheese spreaded on it.
Whey Protien Shake
Dinner - Carrots, Potatoes, Beans and Meat (steak or mince)
Snack - Peaunuts and Whey Protien Shake.

Thanks for reading any advice or criticism is welcome!

the diet looks good for an average joe or somebody wanting to lose weight maybe but im not sure if its enough for bulking, get some meat and salad in at lunch time if ya can, and plenty bread!

i will let the workout for someone else to answer, i think its lacking some important exercises, and the weights look light but i guess these will progress

d'Oracle

Newbie2010 wrote: »

Workout A
1 X 5 Chin ups
1 X 5 Pull ups
24kg 3 (set) X 5 (reps) - Squats
25kg 3 (set) X 5 (reps) - Bench Press
28kg 1 (set) X 5 (reps) - Deadlift
1 X 5 Chin ups
1 X 5 Pull ups

Workout B
1 X 5 Chin ups
1 X 5 Pull ups
24kg 3 (set) X 5 (reps) - Squats
25kg 3 (set) X 5 (reps) - Standing Military Press
28kg 3 (set) X 5 (reps) - Pendlay Row
1 X 5 Chin ups
1 X 5 Pull ups

Are you doing this at home?

jaggiebunnet

Hi

I have been using Starting Strength Programme for about 7 months now and can highly recommend it.

Don't know how strong you are but the weights I would have thought the numbers for deads/squats and bench were all very small - however this is ok to get your technique right first...also if you can do 25kg for the press then those numbers for the others are definitely too low.

Not great on the old diet advice but maybe eat nuts during morning, long time eating between breakfast and lunch, same again in the evening, cottage cheese tuna or chicken after dinner and I wouldn't be so in a hurry to use protein shakes, nothing against them, just don't think most folk need them.

BossArky

Newbie2010 wrote: »

Average Daily Diet
[/B]Breakfast - Wheatabix and Scrambled Egg.
Lunch - Banana, Apple, Brown Bread with Cottage Cheese spreaded on it.
Whey Protien Shake
Dinner - Carrots, Potatoes, Beans and Meat (steak or mince)
Snack - Peaunuts and Whey Protien Shake.

Some quick points:

Is that the order? Peanuts just before bed? How about spreading the nuts out during the day: some mid morning, some mid afternoon, some in the evening.

Boiled eggs are an easy way of getting some extra protein in during the day from whole foods. Again have 2 or 3 mid morning.

For dinner make sure that the mince is lean. A good alternative is chicken or tuna.

Add milk for extra calories/protein: skimmed if getting too fat, semi skimmed (or full fat) if looking to gain weight.

Monitor your intake of food/drink through www.fitday.com for a couple of weeks. This will help you figure out if you are on the right track or not (if you know how many calories you should be eating for maintenance). If you don't know how many calories you consume then it is hard to recommend whether or not to eat a bit more, loads more, or continue doing the same.

If you are getting stronger and the belly dosen't budge then reassess portion size. The protein shakes could potentially go as liquid calories have no thermic effect. This means the body dosen't have to burn calories to digest them. If there is 100 calories in a tin of tuna, you will burn about 30 calories just digesting it... so net gain of only 70 calories (or something)

If you had to pick one would you rather loose the belly or gain strength?

Newbie2010

d'Oracle wrote: »

Are you doing this at home?

Yes I am working from home. Why do you ask?

Newbie2010

BossArky wrote: »

Some quick points:

Is that the order? Peanuts just before bed? How about spreading the nuts out during the day: some mid morning, some mid afternoon, some in the evening.

Boiled eggs are an easy way of getting some extra protein in during the day from whole foods. Again have 2 or 3 mid morning.

For dinner make sure that the mince is lean. A good alternative is chicken or tuna.

Add milk for extra calories/protein: skimmed if getting too fat, semi skimmed (or full fat) if looking to gain weight.

Monitor your intake of food/drink through www.fitday.com for a couple of weeks. This will help you figure out if you are on the right track or not (if you know how many calories you should be eating for maintenance). If you don't know how many calories you consume then it is hard to recommend whether or not to eat a bit more, loads more, or continue doing the same.

If you are getting stronger and the belly dosen't budge then reassess portion size. The protein shakes could potentially go as liquid calories have no thermic effect. This means the body dosen't have to burn calories to digest them. If there is 100 calories in a tin of tuna, you will burn about 30 calories just digesting it... so net gain of only 70 calories (or something)

If you had to pick one would you rather loose the belly or gain strength?

Being honest id probley choose strenght because ive lived wit the belly for the past few years but dont have any muscle. Cheers for everyones advice. Keep it coming

Colm_OReilly

Need to lift a lot more than that.

Best thing you could do is get a trainer to help you get the technique of the low bar back squat down (have you read the book?)

Also, you need to eat. A lot. Seriously, more than you think. Then some more. And on top of that, drink 4 litres of whole, yummy full fat milk a day.

Any more questions just let me know,
Colm