Opinions Welcome

nicklas · 16-01-2007, 07:14 PM

Ok this is my weekly routine that i have put together :-I run every morning. The workout is Gary's beginner to intermediate routine that is on here, and i swim every day in between that. One day on, One day off.
I am drinking 2 litres of water a day, could be more but i am peeing quite a lot! I have a slim build and weigh 10.5 stone/147 lbs. I am 5' 11.
I know its pretty basic and i havent gone into great detail in my diet as it is quite difficult to have cooked food at work. I have tried to keep it simple and make it fit around my job.

Monday-Sunday

Morning Run

Breakfast
4 weetabix, milk and fruit
Tea and juice

Mid-Morning Snack
Sandwich
Fruit
Biscuit Bar
Protein Shake

Lunch
Sandwich
Fruit
Biscuit Bar
Crisps

Mid-afternoon snack
Fruit

Pre-workout/swim snack
Protein Shake

Workout/Swim
Either Swim For 1-2 hours or workout using Gary's Routine depending what day im on.

Evening meal
Either Chicken, beef etc
Vedgetables
Rice
Potatoes
Fruit and nuts for desert

Any opinions most welcome!!

bulldozer · 16-01-2007, 07:28 PM

What are your goals mate?

Improve fitness? gain muscle and bulk up?

nicklas · 16-01-2007, 07:58 PM

In a nutshell, gain mass and bulk up my physique. Im gonna worry about cutting when i come to it but for now i just want to bulk up muscle and gain,gain, gain. As for goals i dont really know what would be realistic to start. As i said my stats:- Age 19, 10.5 stone/147 lbs. What do you think would be some ideal goals for me to aim for?

bulldozer · 16-01-2007, 09:11 PM

Tbh mate your diet needs a lot of work, i would suggest to do a search in the diet section on this forum, have a good read up on the subject then post your new diet.

Your also doing too much cardio to be able to build any significant muscle, at your height and weight you are an ectomorph (slight bone structure basically), so i would guess your gonna struggle to put weight on generally, so doing all that cardio isnt gonna help this.

Garys workout program is a good one and it would seem many peeps have done well on it. So your on the right track there.

Just have a read up on nutrition mate and post a new diet and we can go from there.

You need to be eating about 3000 calories a day, 40/40/20 protein/carbs/fats breakdown, having 6 or 7 small meals a day, eating a good source of animal protein in every meal (eggs, chicken, beef etc) with complex carbs (rice, pasta, potatoe, yams, oats etc) and some healthy fats.

nicklas · 17-01-2007, 12:17 AM

Thanks, im gonna do some research on the dieting and come up with a better structure for my aims.

16-01-2007, 07:14 PM	#1 (permalink)
nicklas Under Construction Join Date: Nov 2006 Location: Warwickshire Posts: 16 Rep Power:	Opinions Welcome Ok this is my weekly routine that i have put together :-I run every morning. The workout is Gary's beginner to intermediate routine that is on here, and i swim every day in between that. One day on, One day off. I am drinking 2 litres of water a day, could be more but i am peeing quite a lot! I have a slim build and weigh 10.5 stone/147 lbs. I am 5' 11. I know its pretty basic and i havent gone into great detail in my diet as it is quite difficult to have cooked food at work. I have tried to keep it simple and make it fit around my job. Monday-Sunday Morning Run Breakfast 4 weetabix, milk and fruit Tea and juice Mid-Morning Snack Sandwich Fruit Biscuit Bar Protein Shake Lunch Sandwich Fruit Biscuit Bar Crisps Mid-afternoon snack Fruit Pre-workout/swim snack Protein Shake Workout/Swim Either Swim For 1-2 hours or workout using Gary's Routine depending what day im on. Evening meal Either Chicken, beef etc Vedgetables Rice Potatoes Fruit and nuts for desert Any opinions most welcome!! ______________________ We All gotta Start Somewhere!

16-01-2007, 07:28 PM	#2 (permalink)
bulldozer Making Progress Join Date: Oct 2006 Location: Kent Posts: 497 Rep Power:	What are your goals mate? Improve fitness? gain muscle and bulk up? ______________________ Opinions are like as*holes.......Everybody has one

16-01-2007, 07:58 PM	#3 (permalink)
nicklas Under Construction Join Date: Nov 2006 Location: Warwickshire Posts: 16 Rep Power:	In a nutshell, gain mass and bulk up my physique. Im gonna worry about cutting when i come to it but for now i just want to bulk up muscle and gain,gain, gain. As for goals i dont really know what would be realistic to start. As i said my stats:- Age 19, 10.5 stone/147 lbs. What do you think would be some ideal goals for me to aim for? ______________________ We All gotta Start Somewhere!

16-01-2007, 09:11 PM	#4 (permalink)
bulldozer Making Progress Join Date: Oct 2006 Location: Kent Posts: 497 Rep Power:	Tbh mate your diet needs a lot of work, i would suggest to do a search in the diet section on this forum, have a good read up on the subject then post your new diet. Your also doing too much cardio to be able to build any significant muscle, at your height and weight you are an ectomorph (slight bone structure basically), so i would guess your gonna struggle to put weight on generally, so doing all that cardio isnt gonna help this. Garys workout program is a good one and it would seem many peeps have done well on it. So your on the right track there. Just have a read up on nutrition mate and post a new diet and we can go from there. You need to be eating about 3000 calories a day, 40/40/20 protein/carbs/fats breakdown, having 6 or 7 small meals a day, eating a good source of animal protein in every meal (eggs, chicken, beef etc) with complex carbs (rice, pasta, potatoe, yams, oats etc) and some healthy fats. ______________________ Opinions are like as*holes.......Everybody has one

17-01-2007, 12:17 AM	#5 (permalink)
nicklas Under Construction Join Date: Nov 2006 Location: Warwickshire Posts: 16 Rep Power:	Thanks, im gonna do some research on the dieting and come up with a better structure for my aims. ______________________ We All gotta Start Somewhere!

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