Muscle Chat Bodybuilding Forum - Fitness and Sports Nutrition - View Single Post - My First Post - Go Easy ;-)

Ali M · 23-03-2007, 12:04 PM

Right, i must admit ive not fully read all your threads as im not a great reader, the bit i grasped is that you want to put on weight and it seems to me your diet is not good enough.

1st thing, Diet get this nailed and then get your training nailed.

TRAINING WISE: stick to basic movement (i see you use a pec deck, whats the point, looking at your pic there is nothing there to shape)

CHEST: Bench press X 5 sets - Incline press X 4 sets
BICEPS: BB Curls X 5 sets.

BACK : Pulldopwns to the back of neck X 5 sets - Pulldowns to the front X 3 sets
TRICEPS : Pushdowns X 5 sets

SHOULDERS : BB Press behind the neck X 5 sets - Close grip pull ups to the chin X 4 sets.

LEGS : Squats X 5 sets - Machine leg curls X 4 sets
CALFS : machine X 5 sets

All ive tried to do here is give you easy basic exercises for mass building once you have got the mass then introduce some shapping exercises.

Ref to diet i think you need to eating around 3,500 calories per day and to be honest you look so lean i would just eat for England and see where im at in 6 months. Eat anything dont worry about clean diets your lean and your body will probably burn fat and excess calories away, just concentrate on calories and try to get the protein in there. If you were fatish id say keep the diet clean.

Good luck hopefully this helps a little.

23-03-2007, 12:04 PM	#8 (permalink)
Ali M Banned Join Date: Aug 2006 Location: Staffordshire Posts: 891 Rep Power:	Re: My First Post - Go Easy ;-) Right, i must admit ive not fully read all your threads as im not a great reader, the bit i grasped is that you want to put on weight and it seems to me your diet is not good enough. 1st thing, Diet get this nailed and then get your training nailed. TRAINING WISE: stick to basic movement (i see you use a pec deck, whats the point, looking at your pic there is nothing there to shape) CHEST: Bench press X 5 sets - Incline press X 4 sets BICEPS: BB Curls X 5 sets. BACK : Pulldopwns to the back of neck X 5 sets - Pulldowns to the front X 3 sets TRICEPS : Pushdowns X 5 sets SHOULDERS : BB Press behind the neck X 5 sets - Close grip pull ups to the chin X 4 sets. LEGS : Squats X 5 sets - Machine leg curls X 4 sets CALFS : machine X 5 sets All ive tried to do here is give you easy basic exercises for mass building once you have got the mass then introduce some shapping exercises. Ref to diet i think you need to eating around 3,500 calories per day and to be honest you look so lean i would just eat for England and see where im at in 6 months. Eat anything dont worry about clean diets your lean and your body will probably burn fat and excess calories away, just concentrate on calories and try to get the protein in there. If you were fatish id say keep the diet clean. Good luck hopefully this helps a little.