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Off work for a couple of months - muscle gain plan?

  • 08-11-2011 11:20am
    #1
    djk1000
    Closed Accounts Posts: 899 ✭✭✭


    Hi,

    I'm 6'6" tall and weigh 16 stone, I have very little fat but don't look too skinny. I play rugby and train hard at it, so I have a bit of muscle tone.

    I'm off work until the end of January and I'd like to see what I can do in that time to bulk up with some lean mass, particularly around my chest (which is underdeveloped compared to my arms and shoulders). I have lots and lots of time to devote to workouts, proper nutrition, naps and long sleeps. (budget is an issue in the diet though!).

    I really have no idea where to start, as basically I can do this full time for three months if I wanted to. Over training is a real concern here. Does anyone have advice, maybe a weekly plan I could follow? I would also be very interested in low cost diet suggestions? I'll also be hitting the gym by myself, so I'm a bit nervous of benching big weights without someone to spot me.

    Basically, I'm in your hands boardsies, if we can come up with a plan for me here, I'll check in along the way and maybe do a before and after photo, see if it has worked :-)

    I should mention that I have rugby training on Tuesday and Thursday evenings and usually a match on Saturday, so gym work has to fit in around this.


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