jamzzz
09-08-2010, 08:06 AM
Hello, I've started today my first mass gaining diet all going to plan so far, got all my food went shopping yesterday :D. I'm drinking my protein shake at the moment. My routine plan looks like this.
Chest Triceps
Bench press 4 Sets of 10 55kg
Incline DB Press 3 sets of 10 20kg
DB Flys 3 sets of 12-14 14kg Superset with pushups to failure
Decline Cable Flys 3 sets of 14 11.5kg
E-Z Ovehead Extension 3 sets of 10 20kg
Straight Bar Push Down 3 sets of 10/12 32kg Superset Overhead cable Ext to failure 9kg 3sets
Reverse Tricep Curl Down 3 sets of 9kg
Back Biceps
Wide Gride Pull ups 3 sets to failure SS with lat Pull down 3 sets of 10 35kg
Supernated bent over row 3 sets fo 10 40kg
Close grip pull down 3 sets of 10/12 30kg
EZ BB Curl 3 Sets of 10 25kg SS with side lateral curls 3 sets of 8/10 7kg
Incline Twist and Curls 3 sets of 8/10 6kg
Concentration over bench 1 set of fail, 8,6,4 kg, drop set
Legs and shoulders
Overhead Squat 3 sets of 10 10kg
Leg Extension 3 sets of 10 50kg
Static Clean Jerk 3 sets of 8/10 22.5kg
Hack Squat 3 sets of 10 20kg
DB Shoulder Press 3 sets of 10 20kg
Front Raise 3 sets of 10 8kg
Lateral Raises 3 sets of 10 8kg,5kg,3kg
Cross over lateral rasies 3 sets of 10/12 4.5kg
That is what my routine looks like and it seems to be working...
My diet looks like this:-
7:30AM - 2 Scoops Of whey 300ml skimmed milk 249 calories, 31.8g protein, 15.9g carbs
9.30 2 eggs, 3 whites 188 calories 23.4g protein 1.8g carbs
11.30 100g sweet potato, half a tin of tuna, greens 200 calories 25g protein 24.5g carbs
13.30 150g chicken, 100g brown rice, 340 calories, 47.9g protein, 45.8g carbs
17.30 50g oats, banana, 260 calories, 6g protein, 56g carbs
18.30 Train
19.30 2 Scoops of whey 300ml skimmed milk 249 calories, 31.8g protein, 15.9g carbs
20.30 133g lean beef, egg, 170g white pot 365 calories, 42.9g protein, 26.7g carbs
22.30 1 serving of syntha with 44ml of water 200 calories, 23g protein, 13g carbs
[B]Total Calories: 2,051
Total Protein: 231.8g
Total Carbohydrates: 199.6g
I will up the calories by 400 each week to gain even more weight.
Stats: Bench 55kg
Height 5ft.9"
Bicep 11.5"
Chest 36"
Shoulders 43"
Weight 9.10 Stone - 58 kg
Aim Weight Around 70kg
I have one question though, when would you recommend me to take my fish oil and multi vitamin, I know you take it with food but would there be a best time for me to take it or would it not matter?
Thanks for your help :)
Chest Triceps
Bench press 4 Sets of 10 55kg
Incline DB Press 3 sets of 10 20kg
DB Flys 3 sets of 12-14 14kg Superset with pushups to failure
Decline Cable Flys 3 sets of 14 11.5kg
E-Z Ovehead Extension 3 sets of 10 20kg
Straight Bar Push Down 3 sets of 10/12 32kg Superset Overhead cable Ext to failure 9kg 3sets
Reverse Tricep Curl Down 3 sets of 9kg
Back Biceps
Wide Gride Pull ups 3 sets to failure SS with lat Pull down 3 sets of 10 35kg
Supernated bent over row 3 sets fo 10 40kg
Close grip pull down 3 sets of 10/12 30kg
EZ BB Curl 3 Sets of 10 25kg SS with side lateral curls 3 sets of 8/10 7kg
Incline Twist and Curls 3 sets of 8/10 6kg
Concentration over bench 1 set of fail, 8,6,4 kg, drop set
Legs and shoulders
Overhead Squat 3 sets of 10 10kg
Leg Extension 3 sets of 10 50kg
Static Clean Jerk 3 sets of 8/10 22.5kg
Hack Squat 3 sets of 10 20kg
DB Shoulder Press 3 sets of 10 20kg
Front Raise 3 sets of 10 8kg
Lateral Raises 3 sets of 10 8kg,5kg,3kg
Cross over lateral rasies 3 sets of 10/12 4.5kg
That is what my routine looks like and it seems to be working...
My diet looks like this:-
7:30AM - 2 Scoops Of whey 300ml skimmed milk 249 calories, 31.8g protein, 15.9g carbs
9.30 2 eggs, 3 whites 188 calories 23.4g protein 1.8g carbs
11.30 100g sweet potato, half a tin of tuna, greens 200 calories 25g protein 24.5g carbs
13.30 150g chicken, 100g brown rice, 340 calories, 47.9g protein, 45.8g carbs
17.30 50g oats, banana, 260 calories, 6g protein, 56g carbs
18.30 Train
19.30 2 Scoops of whey 300ml skimmed milk 249 calories, 31.8g protein, 15.9g carbs
20.30 133g lean beef, egg, 170g white pot 365 calories, 42.9g protein, 26.7g carbs
22.30 1 serving of syntha with 44ml of water 200 calories, 23g protein, 13g carbs
[B]Total Calories: 2,051
Total Protein: 231.8g
Total Carbohydrates: 199.6g
I will up the calories by 400 each week to gain even more weight.
Stats: Bench 55kg
Height 5ft.9"
Bicep 11.5"
Chest 36"
Shoulders 43"
Weight 9.10 Stone - 58 kg
Aim Weight Around 70kg
I have one question though, when would you recommend me to take my fish oil and multi vitamin, I know you take it with food but would there be a best time for me to take it or would it not matter?
Thanks for your help :)