Started 6 weeks ago!

Hotman

Hey there,

Height 5.9in
Weight 12st, 168lbs

I finally started weight training to build my muscles and lose body fat.

I'm doing a 3 day split, 1 hour per session of weights in a fairly decent routine, mostly 3x sets of 8-12 reps and going to failure on all sets.

My diet is completely changed, but i have 2 questions for you, i've got VERY skinny arms and legs, like the profile of my arms when looking at them from the front are very thin, my shoulders and neck are very skinny too and my chest and stomach are kind of much bigger in proportion so here's my 2 questions.

Today i ate,

- Bowl of flahavans big Oats with half water, little milk and a half scoop of True-Mass protein powder.
- 2 spoons of peanut butter
- A 130g (drained weight) tin of Tuna (26g protein)
- 2x Grilled chicken Breasts with some Broccoli and 2x portions of Long Grained Brown Rice boiled, and i added a half a tin of Mixed Beans and half a tin of Chopped tomatoes (this was 2x Meals: one at half 6 and the other at half 8)
- 2.5L Water
- 1x True-Mass Protein Shake
- 2x1 Caps full of Extra virgin olive oil over the 2 meals

Q1: Was just wondering if im getting enough carbs/fats/protein for my weight/height, should i change any of the above if thats a typical day, should i not be eating the brown rice meals so late?

Q2: How do i increase the size of my arms/shoulder/neck size more quickly then i am? i'm still skinny even though i've gained a couple of pounds in the last few weeks

Thanks so much for your time

xgtdec

I cant tell you about your carbs/fat\protein ration, i dont know enough to be honest, but i know a little bit so here goes

I just notice the words "more quickly"...but dont rush it, from my experience one of the major things you need to have in building or cutting is patience, it will without doubt happen!!!! you just need to let it happen......so relax;)

Wanting to increase arms/shoulder/neck is natural, but surprisingly all your big compounds will do a lot of this for you, hammer into those squats\deads\bench and you will grow all over, thats not to say dont work your arms/shoulder/neck etc....but the heavy compounds will make you grow.....you would be amazed at the results a clean diet and big heavy compounds lifts can make!!

And the next stop is of course diet:), i can not stress it .....diet....diet and more diet is the key.....as clean as you possibly can, and if your building then as much as you can.

Now im no fan of mass gainers.....i just like food so id rather eat those calories than drink them, your mass gainer is 630 calories per scoop, that a lot of yummy food you could be eating!! so looking at your own day we could make a few little changes;)


- Bowl of flahavans big Oats with half water, little milk and a half scoop of True-Mass protein powder.
- 2 spoons of peanut butter

Not bad, but i'd scrap that gainer, double on the oats.......whats this little milk business:p.....hammer that milk in there, you want size....start drinking milk!!! peanut butter is good(make sure its natural) get some eggs in, do not under-estimate the power of eggs in your quest for size....eat.....EAT!!


- A 130g (drained weight) tin of Tuna (26g protein)
Tuna is the bee's knees, but just one tin? can you see where we are going:D


- 2x Grilled chicken Breasts with some Broccoli and 2x portions of Long Grained Brown Rice boiled, and i added a half a tin of Mixed Beans and half a tin of Chopped tomatoes (this was 2x Meals: one at half 6 and the other at half 8)
- 2.5L Water
- 1x True-Mass Protein Shake
- 2x1 Caps full of Extra virgin olive oil over the 2 meals

So 2 meals in the evening, chicken brown rice and greens...all good stuff, double that chicken, get some eggs into that rice, double the veg

I wouldnt be pushed on what you eat at what time...calories are calories, and if you want to build just get them into you!!, i find the challange in building is not lifting weights....its eating the right type and quantity of food!!

Of course i aint no expert, theres lads on here are waaaaayyy more qulified and experienced than me who can sort you out, i just didnt want to see ya with no replies:p

Hotman

xgtdec wrote: »

I cant tell you about your carbs/fat\protein ration, i dont know enough to be honest, but i know a little bit so here goes

I just notice the words "more quickly"...but dont rush it, from my experience one of the major things you need to have in building or cutting is patience, it will without doubt happen!!!! you just need to let it happen......so relax;)

Wanting to increase arms/shoulder/neck is natural, but surprisingly all your big compounds will do a lot of this for you, hammer into those squats\deads\bench and you will grow all over, thats not to say dont work your arms/shoulder/neck etc....but the heavy compounds will make you grow.....you would be amazed at the results a clean diet and big heavy compounds lifts can make!!

And the next stop is of course diet:), i can not stress it .....diet....diet and more diet is the key.....as clean as you possibly can, and if your building then as much as you can.

Now im no fan of mass gainers.....i just like food so id rather eat those calories than drink them, your mass gainer is 630 calories per scoop, that a lot of yummy food you could be eating!! so looking at your own day we could make a few little changes;)


- Bowl of flahavans big Oats with half water, little milk and a half scoop of True-Mass protein powder.
- 2 spoons of peanut butter

Not bad, but i'd scrap that gainer, double on the oats.......whats this little milk business:p.....hammer that milk in there, you want size....start drinking milk!!! peanut butter is good(make sure its natural) get some eggs in, do not under-estimate the power of eggs in your quest for size....eat.....EAT!!


- A 130g (drained weight) tin of Tuna (26g protein)
Tuna is the bee's knees, but just one tin? can you see where we are going:D


- 2x Grilled chicken Breasts with some Broccoli and 2x portions of Long Grained Brown Rice boiled, and i added a half a tin of Mixed Beans and half a tin of Chopped tomatoes (this was 2x Meals: one at half 6 and the other at half 8)
- 2.5L Water
- 1x True-Mass Protein Shake
- 2x1 Caps full of Extra virgin olive oil over the 2 meals

So 2 meals in the evening, chicken brown rice and greens...all good stuff, double that chicken, get some eggs into that rice, double the veg

I wouldnt be pushed on what you eat at what time...calories are calories, and if you want to build just get them into you!!, i find the challange in building is not lifting weights....its eating the right type and quantity of food!!

Of course i aint no expert, theres lads on here are waaaaayyy more qulified and experienced than me who can sort you out, i just didnt want to see ya with no replies:p

Thanks for the great reply buddy, you might not be an expert but you're certainly more of one then me aha.

Ok this morning instead of just the Oatmeal stuff i made a 4 egg omelette, 2x full eggs, 2x whites, half a tin of tuna also. Any idea how much protein is in that entire breakfast?

i think the way im going im gonna be packin in about 130g protein or slightly more per day...

whats your average day's feed??

xgtdec

not sure about the breakfast protein but if your getting 130g a day and you weigh 168 lbs then ya need to get eating

If ever in doubt then eat.....and if your sitting there thinking to yourself "but im always eating"...your not:), oatmeal and eggs are the biz!!, breakfast is cool, when building i keep it really really simple, oatmeal, eggs, turkey, red meat, green veg....that me done...boring and simple...eat it in bulk and it works!!

as for my diet at the moment....well im cutting untill end of March, but just to give you an insight

6.00am, 7 egg whites, scoop protein blended with 2 CLA caps
9AM, small tin Tuna, 8 almonds, protein shake
12 Midday: Turkey breast, raw greens(can cook them of course but i like raw) ANimal Pak, Animal Omega
3pm, small tin tuna, 1 apple, protein shake
6pm. dinner, fish or turkey, lots of greens, 2 eggs
9pm casein with water
in bed before 10(do not underestimate how important your r&r is!!!!!

oh...and dont go eating raw egg whites...it wont end well:), i use 2 chick egg whites from dunnes stores.....

Stick with it and results will come!!!

Hotman

xgtdec wrote: »

not sure about the breakfast protein but if your getting 130g a day and you weigh 168 lbs then ya need to get eating

If ever in doubt then eat.....and if your sitting there thinking to yourself "but im always eating"...your not:), oatmeal and eggs are the biz!!, breakfast is cool, when building i keep it really really simple, oatmeal, eggs, turkey, red meat, green veg....that me done...boring and simple...eat it in bulk and it works!!

as for my diet at the moment....well im cutting untill end of March, but just to give you an insight

6.00am, 7 egg whites, scoop protein blended with 2 CLA caps
9AM, small tin Tuna, 8 almonds, protein shake
12 Midday: Turkey breast, raw greens(can cook them of course but i like raw) ANimal Pak, Animal Omega
3pm, small tin tuna, 1 apple, protein shake
6pm. dinner, fish or turkey, lots of greens, 2 eggs
9pm casein with water
in bed before 10(do not underestimate how important your r&r is!!!!!

oh...and dont go eating raw egg whites...it wont end well:), i use 2 chick egg whites from dunnes stores.....

Stick with it and results will come!!!

jeez that sounds like alot but it probably isn't!

here's the main thing i forgot to mention, skinny arms and legs, but my torso is kinda heavy, slight man boobs, and a gut and kinda got muffin top goin.. so i need to drop fat on my torso while gaining muscle!

niallith

http://www.gymvisit.com/getagymbody_eating.htm
site im going by somewhat at the moment, give it a look. seems you aint to far from what they say but might give you some extra options!

SirDelboy18

I'm no gym expert by any means at all, but:

To be honest I'd concentrate on gaining muscle OR losing body fat, one or the other, because technically speaking, it's quite difficult to do both.

I'd personally recommend forgetting about the small bit of flab for the time being and start a bulk. Once you have a bit of muscle put on, you can cut and the fat will fall off.

I'd recommend using free weights for the bulk of your exercises. Get to know your compounds. I think it would help if you posted your routine.

Also, do you put on weight easily? This is very important.

Degsy

xgtdec wrote: »

not sure about the breakfast protein but if your getting 130g a day and you weigh 168 lbs then ya need to get eating

If ever in doubt then eat.....and if your sitting there thinking to yourself "but im always eating"...your not:), oatmeal and eggs are the biz!!, breakfast is cool, when building i keep it really really simple, oatmeal, eggs, turkey, red meat, green veg....that me done...boring and simple...eat it in bulk and it works!!

Dont forget potatos..loads of them with every meal..without lots of carbs you wont grow at all!

Hotman

Thanks for the comments guys.

Just a quick note, since i weighed myself i've dropped some weight, im down from around 12st to just over 11.6. on wed i did a leg set (3x squats 20, 16, 16reps), calf raises, 3 sets of 25, and 3 sets of bent over rows for my back 10reps each.

Then yesterday i got roped into doin a 4k road jog and then another training session, Bench press, tricep curls, some shoulder lifts etc). normally i just do 3 days but im gonna have 4 with tonight.

i don't think im really eating enough fats, saturated or not. How can i eat more to gain more weight? i think im losing body fat