Thread: Looking for advice

Hey guys, just looking for some help and advice on my training/diet

ive been training for about 2 years now on/off, ive done a cycle before which i totally regret about a year ago, anyway ive been training really hard since dec09 and looking to continue my progress naturally.

heres my stats

height;180
weight;65kg

im fairly lean and its quite hard for me to gain weight, another thing im also lacking are my legs they feel 10 steps behind the rest of my body maybe because i hardly trained them in the past, i try to train about 5/6 days a week

i can post some pics which i took about a month ago

Hi mate welcome to the forum, post up your diet

Hi Justin, great to see you on the forum. Can you post up your training and diet program for me. Have you been shown how to perform exercises with the correct form and how often do you have a break from the gym.

at the moment my diet is abit wacked due to unemployment, but a couple of weeks ago it was like this

10:30am - 4 eggs/bacon and shake

1:30pm - 2 sandwiches

3:30pm - chicken/rice or pasta

6:00pm - tuna (if i did eat then)

pre workout supp
train at 9pm

post workout shake

at 11pm dinner whatever was cooked really



as for my training
mon - back
tues - chest
wed - legs ( if its over 2 days i do usually quads)
thurs - shoulders
fri - bi's and tri's
sat - calves and hams if not done on wed

im aware of how to perform excercises,ive taken about 2/3 longterm breaks over the last 3 years,

look im sure you're aware of training and how to preform them, but ill be honest here, i trained for yrs with some good growth, but once i adopted a new training technique (well new to me) i found growth i never thought i could achieve.

I find that BB mags and personal trainers(at Fit1st and such places) teach you text book training, PT's in most gyms are fitness trainers not BB trainers. I have noticed that most people train like fitness trainers not BB'ers (technique wise). wana look like a BB'er train like 1. Wise words i learnt from Adam lol

Cant comment on the diet, i suck at it haha

as i have more time on my hands, im trying to eat alot more as i said im a really hard gainer have a look at this this is what ive started to eat the last couple of days.

MEAL 1
- 4 egg whites
- 2 slices of turkey
- 3-4 slices of white bread
- 1/2 cup of oats
- 1 piece of fruit
- Protein Shake

MEAL 2
- 3 slices of turkey or chicken
- 3 slices of white bread
- 3 slice of cheese

WORKOUT

POST WORKOUT
- Protein Shake

MEAL 3
- Chicken, Pasta, Steak or Fish
- Mixed green salad

Meal 4
- Sweet Potato
- Tuna
- 2 slices of white bread

BEFORE BED
- Protein Shake
- 1 Piece of fruit

if anyone can add something to that would be much appreciated

8-9 pieces of bread a day? seriously? lol
Swap it for some rice or something once or twice and at least have wholemeal bread.
I was your size once upon a time, well actually smaller, i found just by eating anything and everything as long as protein carbs and even fats were up i was gaining. i started training at 57kg at 19, im 89kg now and 25 with more time off training then training. I tried to stay away from foods that sit like concrete in my stomach and eat enough so that i wasnt completely stuffed but i could eat again in say 2-3 hrs.

yeah i guess i could change the bread to something else, just more convient i think thats why i choose to have it

Originally Posted by Thrasha

8-9 pieces of bread a day? seriously? lol
Swap it for some rice or something once or twice and at least have wholemeal bread.
I was your size once upon a time, well actually smaller, i found just by eating anything and everything as long as protein carbs and even fats were up i was gaining. i started training at 57kg at 19, im 89kg now and 25 with more time off training then training. I tried to stay away from foods that sit like concrete in my stomach and eat enough so that i wasnt completely stuffed but i could eat again in say 2-3 hrs.

Personally, I don't have an issue with bread per se, and given that he's light, I can't see it being a problem. There are plenty of good quality breads out there that are worth eating.

breads bullshit.....
what you need to eat is meals. sandwiches are too light
i started on 53 kgs.. * see my pics in members journal *

if your a hard gainer..

u need to eat minmum 4 MEALS, but average 5 a day.

last nites dinner is best for breakfast an example would be

meal 1 = Mass gain shake with banana. = 8:00am ( within an hour of waking up EAT )

Meal 2 = 2-3 hours after = eggs, sasuages.meat, with 4 toaste or baked beans large tin with 3-4 slices of toast, orange juice . yoghurt.

Meal 3 ( lunch time ) : RICE CHICKEN/BEEF , chuck noodles away RICE or pasta is ur best friend

Meal 4 ( when you get home from work) Massgain shake OR last nights dinner or anything pasta, rice beef, chicken.

Meal 5 ( wateva dinner u have )

IF U GET HUNGRY * EAT* dont go into starvation mode

* make sure to pack on those calories with some junkfood ( kfc/ maccas ) some say no.. i say yes to add the weight * 2/3 times a week pack it in.

after 6-7 months... you'll probably wont gain any more weight.. u mite reach 70+kg and plateu.

HIT THE ANABOLIC section and readup.. but onli after minimum 6 -8 months


p.s stop the overtraining mate, consists of 3 days a week, compounds no isolation machines!, just pure weights... back/bi chest/shoulders. tri/legs
and SQUAT SQUAT SQUAT not smith.. powerlift rack...

bread for a carb source?...comon
start having simple carbs with your meals do a google search for your options but simple things like rice and potato are all too easy, you can even make your own healthy oven baked chips.

I thought i would bring this back from the dead,

Since then ive put on about 5 kgs so im at 70kgs and still growing

been slack with my training from about Feb till about May this year

but since then ive been training as much as i can

current program;

mon - chest/bi's
tues - quads/calves
weds - back/tri's
thurs - hams/calves
fri - shoulders

this program has been working well for me.. but will change it up soon when ready

as for the eating still poor its quite hard with my occupation but i try to pack as much as i can


GOALS hit 76kgs by the end of this year with same body fat

Nice. So you put 5kgs on in 16 months with a 5-6 meals per day?

i wouldn't say 5-6 meals a day probably about 3-4 to be honest

Keyword: prepare.
Noone can have a poor diet if you meals are prepared.

Failing to prepare is preparing to fail!

Sorry for the cheesy quote.... its true but!

Love my George Foreman!

lol^^

Is your goal to still bulk up? How is your strength?

Originally Posted by Dilly_Girl

Love my George Foreman!

i think i love your george foreman too? lol

dilly do u wish to stay at my place ahahha

wishiwasbig - im very lean so bulk/weight is what i need ,im very pleased at the moment with what im pushing im

PBS; weight not including bar

bench - 90kgs
Dead - 140kgs
squat - 80kgs
leg press - 270kgs

looking at doing beat my pb with deadlifts tonight wish me luck lol