Thread: Jam's Weight Log!

Hello, I've started today my first mass gaining diet all going to plan so far, got all my food went shopping yesterday . 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, [B] 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


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

Everything looks very well planned out there. I take vitamins with pretty much every whole food meal, if I was only taking it once a day i'd advise first thing in the morning or at lunch time as the optimum times to take.

All the best with the bulk up

Yeah thank you mate for help, I'll take around lunchtime then everyday..

I want to train earlier in the day at the moment as I dont have college till september and on Tuesdays and Saturdays I have work


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 150g chicken, 100g brown rice, 340 calories, 47.9g protein, 45.8g carbs
1.00 50g oats, banana, 260 calories, 6g protein, 56g carbs
2.15 Train
3.15 2 Scoops of whey 300ml skimmed milk 249 calories, 31.8g protein, 15.9g carbs
4.15 133g lean beef, egg, 170g white pot 365 calories, 42.9g protein, 26.7g carbs
6.00 100g sweet potato, half a tin of tuna, greens 200 calories 25g protein 24.5g carbs
10.00 1 serving of syntha with 44ml of water 200 calories, 23g protein, 13g carbs


Total Calories: 2,051
Total Protein: 231.8g
Total Carbohydrates: 199.6g
This is my plan for training earlier in the day it will just the same am I right?

When do you think I will start seeing results ie gaining weight

How you getting on Jam? good first week?

Was wondering where this thread had gone, not appeared in my what's new bit for a while, same Q has CTP how's the diet and training coming along?

well actually i have been so so so busy wit college and work I have had a break from training, i was on the plan till i hit college and i put on about 4 pounds and have stayed around same weight due to me eating complete **** lol. I am going to start hopefully this week or next week again, its jus so hard for me cause of college and work i dont think i will be able to take this diet wit me to college thats the main problem.
I have let myself down and everyone else I will do this when I have sorted my times out with college etc. Like i said I'm going to find it hard to maintain this diet whilst I am at college / work etc. at work I have 4 hour shifts without breaks and such so it's impossible to eat throughout the day with this diet.