Need help big time! ...please? :P

ADO

Hey lads!

very long time reader but never really post unless i have to.

Basically im looking to put on some good muscle/mass. Im 25y/o and im 6ft 2inch, and i currently weight 84Kg, i play rugby and my position in winger/out half. Im currently trying to follow this programme that i made up myself (see attachment) Now the only problem is i have a knee injury so im going to be avaoiding squats and dead's for a while until its fully mended.

My diet would consist of a daily routine of sumthing like this:

Breakfast: 4 weetabix + 1 glass of Orange juice
Snack: 1 brown scone with jam, tea.
Lunch: pasta with 3 chicken breasts and 1 ltr of water.
Pre workout: creatine + banana / snickers bar
Post workout: Whey protein + banana
Dinner: usually chicken/pork/steak with veg and potatoes
Snack: dry roast peanuts/cheddar cheese + protein shake
Sleep...zzzzzzz

that would be a usual day of food for me sometimes more and sometimes less.

im trying to get to eat an omlette but i just cant stand eggs in the slightest! i know ur prob asking how can i eat an omlette and not like egg's but its a long story :P

Basically my "Goal" is to put on about another 5 or 6 Kg over the summer and get a good "bulky" shape.

is there anything you guys can help me with?

thanks a mill.
ADO

cardio,shoot me

waaay to much.

1: 5x5 on the main lifts , 3 days a week heavy, wont last very long

2: your doing 45 sets per day. thatd take me about 3 and a half hours.

3: cut it back to maybe 12-15 sets a day, compound moves, keep it simple and heavy.

chins bench squat deadlifts dips overhead press , stifflegs or romanians. no need for that many things goin on

carl456

ADO wrote: »

Hey lads!

very long time reader but never really post unless i have to.

Basically im looking to put on some good muscle/mass. Im 25y/o and im 6ft 2inch, and i currently weight 84Kg, i play rugby and my position in winger/out half. Im currently trying to follow this programme that i made up myself (see attachment) Now the only problem is i have a knee injury so im going to be avaoiding squats and dead's for a while until its fully mended.

My diet would consist of a daily routine of sumthing like this:

Breakfast: 4 weetabix + 1 glass of Orange juice
Snack: 1 brown scone with jam, tea.
Lunch: pasta with 3 chicken breasts and 1 ltr of water.
Pre workout: creatine + banana / snickers bar
Post workout: Whey protein + banana
Dinner: usually chicken/pork/steak with veg and potatoes
Snack: dry roast peanuts/cheddar cheese + protein shake
Sleep...zzzzzzz

that would be a usual day of food for me sometimes more and sometimes less.

im trying to get to eat an omlette but i just cant stand eggs in the slightest! i know ur prob asking how can i eat an omlette and not like egg's but its a long story :P

Basically my "Goal" is to put on about another 5 or 6 Kg over the summer and get a good "bulky" shape.

is there anything you guys can help me with?

thanks a mill.
ADO

Hi,
Definitely agree that the volume is way too much, as cardio said start with a 5*5 routine like starting strength or similiar. The diey could be better as well, change weetabix for oats, drop the snickers, scone. Lunch is ok as is dinner, have cottage cheese intsead before bed. Do you have any idea the total cals. in your diet??