Thread: Newbie Member

Hey Guys,

Im James from Wales! Im new to this forum but I have been watching all the blogs for the last month or so!

I'm 6 n alf foot (the half makes a big difference haha) and weigh at the moment about 78kg at around 8% bodyfat.

Im looking to increase lean muscle mass but also keep my bodyfat down between 10-12% as I know fat gain is a given really!

My diet changes daily really depending on what my mam has bought or if I can be arsed to go shopping myself! Todays diet was:
8.00am - Cup of Green Tea, Pint of Water
45 Mins Cardio
9.30am - Shake - 2 Scoops Pharma Whey (Choc Mint), 300ml Water, 250ml Semi-Skimmed Milk, 75g Oats, 2tbsp Light ExtraVirgin Olive Oil, Handful of Summer Berries
10.30am - 3 Whole Eggs (Boiled), 3 Pieces of Wholemeal Seeded Toast, Pint of Water
12.30pm - 200g Chicken, 250g Brown Rice, 300ml Semi-Skimmed Milk, Pint of Water
3.30pm - Tin of Tuna, 1tbsp Light Mayo, 2 Slices of Wholemeal Seeded Bread, 20g 85% Dark Chocolate, Pint of Water
4.30pm - Pre-Workout - 1 Cup Black Coffee
Train - Chest and Biceps
6.00pm - 1 Scoop Boditronics Express Whey, 1 Banana
7.30pm - 2 Pork Chops, 1 Green Pepper, 150g Peas, Handful of Lettuce
10.30pm - USN Pure Protein IGF-1
11.00pm - Bed

Not sure of the exact grams or calories but I think its ok. I try and get my carbs before 6pm (except fibrous veggie carbs) so that my glycogen levels are lower for morning cardio.

My training is 5 days a week:
Monday - Chest (Heavy)/Biceps (Light)
Tuesday - Back (Heavy)/Triceps (Light)
Wednesday - Shoulders/Legs (Both Heavy)
Thursday - Chest (Light Isolation)/Biceps/Triceps (Heavy)
Friday - Shoulders/Back (Light Isolation)

Im finding this quite productive as I've increased weights recently on all the compound lifts.

Any advice would be appreciated, and I'll keep blogging my progress

Cheers

Hi James, welcome to FF. You seem to have everything worked out great, I'm not an expert, but your routine and diet looks good. Looking forward to reading your blog.

Hi James and welcome.

Hi James, welcome to the Forum. Great diet and training going on there. I will be blogging my efforts to increase the big 3 lifts over the next 6 weeks. Will follow your results with great interest

Hi James and welcome. Nice diet btw.

welcome to the site. everything looks very well worked out which is great. not sure if youll achieve a calorie surplus with the cardio, green tea etc but if you are in a surplus the mass you gain should be lean due to the quality of your diet. ill be following with interest.

Welcome to the Forum mate.

Cheers for the comments guys... Im looking to try and get myself up to about 85kg by Mid-Augustish before my holiday and my 21st!

your set up looks well reserched. like adam some aspects of your diet ie light sets green tea and morning cardio mimic a cutting approach. whereas the rest of your plan looks aimed toard a bulk. my personal opinion in regurd to lifting is Heavy Heavy Heavy for both cutting and bulking. saying that this is your plan and you have to listen to your body. If the gains come just disregurd me and my babble lol. Wecome to the forum