New & Bit Daunting

[sgrobo]

Hey there

Sorry if this is going over old ground people have covered in previous posts.

I might be a bit old for this but well here goes. Am 31, weigh 13 stone and am 6ft 4

Have weight trained before but its been a bit all over the place by that mean not really going, and not with a good enough plan. Really want to go for it this time, and have started in the last 2 weeks, am already getting bigger, but in the back of my mind I feel I am not going to go very far without getting some good advice.

If I describe what I am doing at the moment then maybe people can comment;

Food Wise

8am N2Large shake (not a huge fan of breakfast but was thinking of trying to eat an omlette)
10.30 protein shake
13.00 Lunch chciken, etc etc
15.00 Yoghurt and apple
18.00 N-xplode
19.00 Gym Shake straight after gym
20.30 Dinner
22.30 Protein shake


With regarding to my workout, its all a bit over the place and would appreciate a workout I can do maybe on Mon, Wed & Fri and one weekend. Nothing too complicated but just concentrating on the key areas.

Again would appreciate anyones help with this.

Cheers

Steve

[TJLEE]

Hey Steve and welcome to the Forum mate.

Firstly, you are definitelty not too old for this....I am 31, so less of that! haha

If you could perhaps be a bit more detailed on your diet, i.e what you have for dinner and the amount you have (grams) I am afraid it does come down to that much detail, we can then see if you are getting enough or not enough nutrition etc. The basic diet does look good, the fact you are spreading things out over the day etc.

If you are looking for a 4 day split workout, you should look around the Forum and Blogs, there are plenty of guys on here that do 4 day splits and it would look something like:

Monday: Chest and Triceps
Wednesday: Back and Biceps
Friday: Shoulders
Saturday or Sunday: Legs

Throw in some cardio and Ab work and you have a pretty sound training plan. It is then a case of tweaking the diet and cardio etc to suit your goals, i.e cutting, maintaining or bulking.

Let us know your exact goals and I am sure you will get plenty of sound advice.

Good luck!

[JayKay]

Welcome to the forum mate...

What TJ says is spot on, and Im sure everyone on here will be helpful and encourage you throughout :)

[-AC-]

Hey there

Sorry if this is going over old ground people have covered in previous posts.

I might be a bit old for this but well here goes. Am 31, weigh 13 stone and am 6ft 4

Have weight trained before but its been a bit all over the place by that mean not really going, and not with a good enough plan. Really want to go for it this time, and have started in the last 2 weeks, am already getting bigger, but in the back of my mind I feel I am not going to go very far without getting some good advice.

If I describe what I am doing at the moment then maybe people can comment;

Food Wise

8am N2Large shake (not a huge fan of breakfast but was thinking of trying to eat an omlette)
10.30 protein shake
13.00 Lunch chciken, etc etc
15.00 Yoghurt and apple
18.00 N-xplode
19.00 Gym Shake straight after gym
20.30 Dinner
22.30 Protein shake


With regarding to my workout, its all a bit over the place and would appreciate a workout I can do maybe on Mon, Wed & Fri and one weekend. Nothing too complicated but just concentrating on the key areas.

Again would appreciate anyones help with this.

Cheers

Steve

Hi welcome to the forum.

ill go through your posts in points as its monday morning and i may have to reread what i put to stop myself repeating myself lol.

1. you are NOT too old (my grandad is still improving and hes nearly 70), you arent even half his age so no more excuses. lol
2. your diet is better than the aqverage man but in order to put on muscle you will have to eat more in the way of quality calories.
3. you dont have any solid food until 1:00PM. this is not good. i dont like breakfast either so i use a mega shake with solid food in it. have a look at it here: http://monstersupplements.com/blog/?p=270
4. You need another protein meal in between lunch and your trianing, you cant train when you have no aminos fuelling your muscle as you end up very catabolic (in a state of muscle wastage). try and get a source of protein and low GI carbs (tuna and wholemeal pasta for example).
5. a good 3 day split for mass gain would be very nice and basic. try something like this:

monday - chest and triceps
flat bench press x 4
incline dumbell press x 3
flat flyes x 3
tricep dips x 4
cable pushdowns x 4

wednesday - back and biceps
deadlift x 4
chins x 4
barbell row x 3
standing barbell curls x 3
seated dumbell hammer curls x 3

friday - legs and shoulders
Leg press
leg extensions x 3
deep hack squat x 2
hamstring curl x 2
standing barbell press x 3
lateral raises x 3
dumbell press x 3

on the weekend you can train calfs, traps (although these get worked heavily in deadlift), abs and forearms.

try and change your routine every 4-6 weeks. rep ranges should be 8-12 for hypertrophy but you can do slightly lower reps on the big lifts (bench deadlift and squat if you want to improve them).

supplement wise, N-large is pretty good but the calories arent the best source, look at phd pharma gain, reflex instant mass etc as the quality of the nutrients and the breakdown is more favourable for lean mass gain. http://monstersupplements.com/blog/?p=323

i will write you a diet etc if you give me some more info:

what is your current bodyfat %?
do you want to lean gain or jsut gain mass (fat included)?
do you have a fast metabolism (struggle to put on weight nomatter what you eat)?
when can you eat?
is there anything you dont like?

hope all of this helps.

[sgrobo]

TJ, JayKay, Adam

Cheers for taking the time to write back, I didnt think you guys would write so much helpful info, I thought I might just get 1 line. Really cool of you guys to take the time. cheers gain

Ok so my diet is pretty s**t, ha ha. I have improved it over the past few weeks but can do it more I know. How do I measure my bodyfat? (sorry for being thick)

Errrm I suppose I would like to get bigger, but avoid the fat, but doesn't getting bigger mean u have to add the fat??!!?? At the mo am 13 stone and 6ft 4
Yes I have a fast metabolism always have done, but in last few years (getting old) I am starting to get just a little fat around my belly, but am not fat!!
Can eat most thing, don't really like eggs except omelette

Adam - I read some of your training blog and it resorted in my buying some of that Myofusion, so I am getting a collect of all these supplements and sort of trying to mix them into my diet but might be messing up. I am building up quite a collection of pots around my place Myofusion, N-xplode, USN Pure Protein, Millennium CRE. Need to put these into my diet and am trying but not sure. Thought about taking a protein shake when I wake up, after I train, sometimes before I go to sleep, one in the day. But confused to actually think how much I should take through the day and at what times.

Maybe I should take some pics or something to give you an idea!!!!

Cheer again for all your help and hope I am not being a pain in the neck

Steve

[rizzy]

TJ, JayKay, Adam

Cheers for taking the time to write back, I didnt think you guys would write so much helpful info, I thought I might just get 1 line. Really cool of you guys to take the time. cheers gain

Ok so my diet is pretty s**t, ha ha. I have improved it over the past few weeks but can do it more I know. How do I measure my bodyfat? (sorry for being thick)

Errrm I suppose I would like to get bigger, but avoid the fat, but doesn't getting bigger mean u have to add the fat??!!?? At the mo am 13 stone and 6ft 4
Yes I have a fast metabolism always have done, but in last few years (getting old) I am starting to get just a little fat around my belly, but am not fat!!
Can eat most thing, don't really like eggs except omelette

Adam - I read some of your training blog and it resorted in my buying some of that Myofusion, so I am getting a collect of all these supplements and sort of trying to mix them into my diet but might be messing up. I am building up quite a collection of pots around my place Myofusion, N-xplode, USN Pure Protein, Millennium CRE. Need to put these into my diet and am trying but not sure. Thought about taking a protein shake when I wake up, after I train, sometimes before I go to sleep, one in the day. But confused to actually think how much I should take through the day and at what times.

Maybe I should take some pics or something to give you an idea!!!!

Cheer again for all your help and hope I am not being a pain in the neck

Steve

Hi

iv been trying to gain waight for awhile now and have not gained, now i am starting again to try gaining weight could you please tell me the best weight gaining product to buy please.
i am going to gnc tommorw please try getting back to me asap. riz.wan@live.co.uk

[-AC-]

TJ, JayKay, Adam

Cheers for taking the time to write back, I didnt think you guys would write so much helpful info, I thought I might just get 1 line. Really cool of you guys to take the time. cheers gain

Ok so my diet is pretty s**t, ha ha. I have improved it over the past few weeks but can do it more I know. How do I measure my bodyfat? (sorry for being thick)

Errrm I suppose I would like to get bigger, but avoid the fat, but doesn't getting bigger mean u have to add the fat??!!?? At the mo am 13 stone and 6ft 4
Yes I have a fast metabolism always have done, but in last few years (getting old) I am starting to get just a little fat around my belly, but am not fat!!
Can eat most thing, don't really like eggs except omelette

Adam - I read some of your training blog and it resorted in my buying some of that Myofusion, so I am getting a collect of all these supplements and sort of trying to mix them into my diet but might be messing up. I am building up quite a collection of pots around my place Myofusion, N-xplode, USN Pure Protein, Millennium CRE. Need to put these into my diet and am trying but not sure. Thought about taking a protein shake when I wake up, after I train, sometimes before I go to sleep, one in the day. But confused to actually think how much I should take through the day and at what times.

Maybe I should take some pics or something to give you an idea!!!!

Cheer again for all your help and hope I am not being a pain in the neck

Steve

yeah some pics would be good as im pretty good at estimating bodyfat. if not get some calipers, they are only about £7 and very useful for tracking progress.

for some basics on lean mass gain read this: http://monstersupplements.com/blog/?p=323

the supps you have are good. use the myofusion as your staple protein, the IGF before bed and the no-xplode and cre 02 as directed on the bottle. your caloire intake must be jsut slightly over your maintenance level. dont copy my mass diet as that is too many calories for you (i have a very fast metabolism).

if i were you i would pick a starting point calorie wise and adjust as needed. i would go with:

300g protein
250g carbs
50g fats

carbs all low GI and fats all essential (from nuts, oily fish etc, no saturated fat). make sure you eat every 2 hours and the majority of the nutrients should come from food. use shakes only when a meal is not available or post training as a liquid meal is more effective. you can structure your diet in the same way mine is but stick to the nutrientcount ive said. if you feel you are not gaining then add more, if you feel you are adding too much fat then drop the carbs. it will need adjusting regularly.

[sgrobo]

Cheers Adam, Have added a pic, as I say I weigh 13.3 stone now and am 6ft 4. The pic is after 2 weeks training, so a bit crap compared to you mister.

You said IGF before bed, what is IGF??

Know I am being a pain, so you know you said you might be able to write me a diet, would you be able to, one that incorporates my supplements as well if I was to work on the split you said
300g protein
250g carbs
50g fats

That amount of Protein is tons, just dont know how I would fit that in to a day and that confuses me.

Would be very much appreciated if you did help with the diet

Cheers again for your help and advice

Steve

[-AC-]

your bodyfat is not too high. id say probably around 17%. you have a good base to work with so should see some gains quickly enough.

IGF is the pure protein, sorry thats jsut what i call it.

ok heres a rough diet plan:

8:00am: 5 omega 3 eggs minus 2 yolks, scrambled. 1 large glass orange juice.
10:00am: 2 scoops gaspari myofusion + 2 tbl spoons mild olive oil in shake
12:00pm: 1 whole chicken breast + 150g wholemeal rice and mixed vegetables
2:30pm: 2 scoops myofusion + 2 tbl spoons mild olive oil
4:30pm: 2 x sweet potato + 150g tuna
train
post training: 2 scoops myofusion + 50g dextrose or if you cant get that have 2 x bananas
8:00pm: 100g oily fish + mixed vegetables
10:00pm: 2 scoops USN pure protein IGF with milk

that should be somewhere close to the macros i laid out above. it is roughly:

protein - 325g
carbs - 280g
fats - 60g

if you want to snack then have nuts. i didnt know what time you train or wake up etc so this will have to be adapted to fit in with your schedule. if you say work will limit your ability to follow this diet then i dont believe you. all of these meals can be eaten in under 5 minutes if pre-prepared and put in tupperware tubs (ask numero for advice on this). use your cre 02 and no-xplode as directed.

hope this helps.

[Power house]

Hi mate here are 2 good workouts full body do workout 1 mon,workout 2 wed,an workout 1 on fri. they have all the big moves focus on them an eat big rest well an u will grow.
full body Push
Day1 Bench press
squats Dips
Bench press over head press
rows close grip bench/skulls
curls
Grip or ab work PULL
Day2 Deadlift
Over head press Chins
SLDL rows
Dips curls
Close grip bench LEGS
Grip or ab work squat
SLDL
calf rasis
ab work