Tell me what you think

Vin-Wiesel · 09-03-2007, 11:53 PM

Hello people i am 28 years old and i have been training for the past 3 years (very hard i think) i have gone from being 72kg to 91.6kg. My body fat has gone from being 18% to 14% in that time as well. In the last few months i have really started to question my training and diet which is why i have come on here in the hope that someone may be able to help me.PLEASE.......
Ok here goes then i will start with my training.

3-4 sets on all days. 6-12 reps on all sets. 60-90 seconds max rest between each set.

Mon

Chest Day

Warm up bench press (Flat)
Incline D/B Press
D/B Flies
Decline/Incline B-Press
High cable C/overs

Tuesday

20 mins on cross trainer in the morning before breakfast
30-45 Mins in the evening

Wednesday

Back & Traps

Lat pull down
Bent over rows
Reverse flies
D/B rows
Dead Lift
Straight arm pull down

Upright rows
shrugs

Thursday

20 mins on cross trainer in the morning before breakfast
30-45 mins in the evening

Friday

Bicep & Tricep

D/B curls
B/B curls
concentration curls
preacher curls superset with hammer curls (Killer if done right)
high cable curls

High cable push down
skull crushers
behind head D/B press (both hands)
Single arm extension

Saturday

Shoulders & Legs

Seated Machine Press
W press
(not sure what they are really called but you sit on a bench with a D/B in each hand above your head and lower them to the side until level with your shoulders and back for 8 reps and then on then when they reach shoulder height hold for 8 secs and then raise for another 8 reps repeat for 3 times. That is 1 set. This is a killer.)
Front raises
Side Raises
Military press

Squats
Stiff leg dead lift
Hamstring curls (seated)
Hamstring Curls (face down)
leg curl
leg press
seated calf raises
standing calf raises

Sunday

20 mins on the cross trainer in the morning before breakfast
30-45 mins in the evening

That about covers my training for each week. Each session only last for between 45 - 75 mins although it looks like it should take longer. Whilst in the gym training i don't stand around talking to anyone until i have finished which is why i get it done in that time.

Now for my average daily diet. I would like people to comment on both parts that i have posted here but i would really like a response on my diet please.

Sunday - Friday

Although i don't eat the same thing every day i don't stray to far from what you see but the values in the food are about the same i mean rather than chicken i might use turkey, pasta maybe brown rice etc.

5am - cross trainer
5.30am 50g porridge oats + protein shake
9am - 100g tuna with 75g of mixed veg (no extra's added) yummy NOT!!

12.30 - the same again
16.00 - 2 LRG chicken breast
17.30 - 1 Scoop of N.R.G Fuel (The total package)
18.00 - Gym (Followed straight away by a protein+creatine shake)
20.30 - 75g pasta with a pasta sauce + diced chicken breast

SATURDAY

This is my favourite day of the week because if i fancy eating it then i buy it no matter what it is. This start's from when i wake up until i go to bed and i never feel guilty. Do you know how nice Mcdonalds is when you eat tuna and veg all week.
Now i think i have said enough but if i have missed anythig out then please let me know. I hope that i get a lot of response from this as i just need to now if i am going wrong anywhere.

Please responed.

Ali M · 10-03-2007, 10:01 AM

All seems solid enough to me, however, im not great on diets. The only thing id swop from time to time is the training as you can get stuck in a rut doing the same thing. so perhaps change this.

You dont seem to be taking any protein before you go to bed?

Assuming you finnish your workout at 7 and you have your post wo shake straight away, your going a whole hour and half before your next feed. ive always been taught that there is another window of opourtunity roughly 30 minutes after training for the body's ability to take in more protein.

**Bodyworks** · 10-03-2007, 10:24 AM

sorry, my attention span is shorter than the time it takes for me read all your post, but going solely on the fact you've gained 20kg of lean tissue in three years, i think you're doing pretty damn well.

Vin-Wiesel · 10-03-2007, 10:50 AM

Quote:

Originally Posted by Ali M

All seems solid enough to me, however, im not great on diets. The only thing id swop from time to time is the training as you can get stuck in a rut doing the same thing. so perhaps change this.

You dont seem to be taking any protein before you go to bed?

Assuming you finnish your workout at 7 and you have your post wo shake straight away, your going a whole hour and half before your next feed. ive always been taught that there is another window of opourtunity roughly 30 minutes after training for the body's ability to take in more protein.

Thanks for your response i never really thought about taking more protien before bed that is something that i will start doing straight away. As for my training i do try to change it around a bit. It gets changed about every 4-6 weeks. I was just trying to give a rough idea of what i do on a daily basis. Once again thankyou

Vin-Wiesel · 10-03-2007, 10:54 AM

Quote:

Originally Posted by bodyworks

sorry, my attention span is shorter than the time it takes for me read all your post, but going solely on the fact you've gained 20kg of lean tissue in three years, i think you're doing pretty damn well.

Although i have put on 20kg in this time i seem to have stopped at the moment and i have been this weight for the last 3 months which again is why i am on here in the hope of getting more info to help me start growing again. Just for the record i am clean but i am thinking of starting a cycle of D-Bol if i don't start growing again in the coming months.

mrhulahoop · 14-03-2007, 10:41 PM

The same happened to me, trained for about 3 - 4 years and the gains stopped. I thought about doing a course....but a mate told me to sort out my diet first....and then I began gaining again without steroids. Try eating more low GI carbs and up the quantity you eat. Go to the 'sticky' at the top of the diet section on this site and maybe follow a diet like that. I recon it will work if you are lifting heavy and intensely.

Im no expert on steroids...but I dont think they will work as well if your diet aint up to scratch.

9am - 100g tuna with 75g of mixed veg (no extra's added) yummy NOT!!
12.30 - the same again
16.00 - 2 LRG chicken breast

...............add carbs.

crazycal1 · 15-03-2007, 01:00 AM

why not cut down on your volume bud

Vin-Wiesel · 15-03-2007, 02:11 PM

Quote:

Originally Posted by crazycal1

why not cut down on your volume bud

By volume i guess you mean my actual training and if so what would you suggest.

steveg · 15-03-2007, 02:34 PM

training wise id cut the exercises down and the volume and go for more intensity in your workouts, lower rep range and heavier weight. but dont sacrifice form for weight.
IMO you arent eating enough carbs and i think even the protien should be increased a bit.
i'd up the porridge to 60g, add carbs to your 9am,12.30 and 4pm meal. i'd add simple carbs to your pwo drink (eg dextrose or vitargo) and up the pasta to 100-130g at night. i'd also increase the protien in all meals slightly.

Vin-Wiesel · 15-03-2007, 03:57 PM

Quote:

Originally Posted by steveg

IMO you arent eating enough carbs and i think even the protien should be increased a bit.
i'd up the porridge to 60g, add carbs to your 9am,12.30 and 4pm meal. i'd add simple carbs to your pwo drink (eg dextrose or vitargo) and up the pasta to 100-130g at night. i'd also increase the protien in all meals slightly.

Thanks for your response you say add carbs to my meals but what
kind of carbs do you suggest i add.

09-03-2007, 11:53 PM	#1 (permalink)
Vin-Wiesel Join Date: Mar 2007 Posts: 6 Rep Power:	Tell me what you think Hello people i am 28 years old and i have been training for the past 3 years (very hard i think) i have gone from being 72kg to 91.6kg. My body fat has gone from being 18% to 14% in that time as well. In the last few months i have really started to question my training and diet which is why i have come on here in the hope that someone may be able to help me.PLEASE....... Ok here goes then i will start with my training. 3-4 sets on all days. 6-12 reps on all sets. 60-90 seconds max rest between each set. Mon Chest Day Warm up bench press (Flat) Incline D/B Press D/B Flies Decline/Incline B-Press High cable C/overs Tuesday 20 mins on cross trainer in the morning before breakfast 30-45 Mins in the evening Wednesday Back & Traps Lat pull down Bent over rows Reverse flies D/B rows Dead Lift Straight arm pull down Upright rows shrugs Thursday 20 mins on cross trainer in the morning before breakfast 30-45 mins in the evening Friday Bicep & Tricep D/B curls B/B curls concentration curls preacher curls superset with hammer curls (Killer if done right) high cable curls High cable push down skull crushers behind head D/B press (both hands) Single arm extension Saturday Shoulders & Legs Seated Machine Press W press (not sure what they are really called but you sit on a bench with a D/B in each hand above your head and lower them to the side until level with your shoulders and back for 8 reps and then on then when they reach shoulder height hold for 8 secs and then raise for another 8 reps repeat for 3 times. That is 1 set. This is a killer.) Front raises Side Raises Military press Squats Stiff leg dead lift Hamstring curls (seated) Hamstring Curls (face down) leg curl leg press seated calf raises standing calf raises Sunday 20 mins on the cross trainer in the morning before breakfast 30-45 mins in the evening That about covers my training for each week. Each session only last for between 45 - 75 mins although it looks like it should take longer. Whilst in the gym training i don't stand around talking to anyone until i have finished which is why i get it done in that time. Now for my average daily diet. I would like people to comment on both parts that i have posted here but i would really like a response on my diet please. Sunday - Friday Although i don't eat the same thing every day i don't stray to far from what you see but the values in the food are about the same i mean rather than chicken i might use turkey, pasta maybe brown rice etc. 5am - cross trainer 5.30am 50g porridge oats + protein shake 9am - 100g tuna with 75g of mixed veg (no extra's added) yummy NOT!! 12.30 - the same again 16.00 - 2 LRG chicken breast 17.30 - 1 Scoop of N.R.G Fuel (The total package) 18.00 - Gym (Followed straight away by a protein+creatine shake) 20.30 - 75g pasta with a pasta sauce + diced chicken breast SATURDAY This is my favourite day of the week because if i fancy eating it then i buy it no matter what it is. This start's from when i wake up until i go to bed and i never feel guilty. Do you know how nice Mcdonalds is when you eat tuna and veg all week. Now i think i have said enough but if i have missed anythig out then please let me know. I hope that i get a lot of response from this as i just need to now if i am going wrong anywhere. Please responed.

10-03-2007, 10:01 AM	#2 (permalink)
Ali M Banned Join Date: Aug 2006 Location: Staffordshire Posts: 891 Rep Power:	Re: Tell me what you think All seems solid enough to me, however, im not great on diets. The only thing id swop from time to time is the training as you can get stuck in a rut doing the same thing. so perhaps change this. You dont seem to be taking any protein before you go to bed? Assuming you finnish your workout at 7 and you have your post wo shake straight away, your going a whole hour and half before your next feed. ive always been taught that there is another window of opourtunity roughly 30 minutes after training for the body's ability to take in more protein.

10-03-2007, 10:24 AM	#3 (permalink)
Bodyworks Moderator Musclechat Icon Join Date: Mar 2005 Location: west yorkshire Posts: 1,023 Rep Power:	Re: Tell me what you think sorry, my attention span is shorter than the time it takes for me read all your post, but going solely on the fact you've gained 20kg of lean tissue in three years, i think you're doing pretty damn well. ______________________ my missus www.rachael-grice.co.uk

14-03-2007, 10:41 PM	#6 (permalink)
mrhulahoop Making Progress Join Date: Oct 2006 Posts: 365 Rep Power:	Re: Tell me what you think The same happened to me, trained for about 3 - 4 years and the gains stopped. I thought about doing a course....but a mate told me to sort out my diet first....and then I began gaining again without steroids. Try eating more low GI carbs and up the quantity you eat. Go to the 'sticky' at the top of the diet section on this site and maybe follow a diet like that. I recon it will work if you are lifting heavy and intensely. Im no expert on steroids...but I dont think they will work as well if your diet aint up to scratch. 9am - 100g tuna with 75g of mixed veg (no extra's added) yummy NOT!! 12.30 - the same again 16.00 - 2 LRG chicken breast ...............add carbs. ______________________ http://WWW.HulahoopsAreAQualityCompleteProteinSource.Com Last edited by mrhulahoop; 14-03-2007 at 10:45 PM.

15-03-2007, 01:00 AM	#7 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 3,002 Rep Power:	Re: Tell me what you think why not cut down on your volume bud ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

15-03-2007, 02:34 PM	#9 (permalink)
steveg Join Date: Jan 2007 Location: n.ireland Posts: 119 Rep Power:	Re: Tell me what you think training wise id cut the exercises down and the volume and go for more intensity in your workouts, lower rep range and heavier weight. but dont sacrifice form for weight. IMO you arent eating enough carbs and i think even the protien should be increased a bit. i'd up the porridge to 60g, add carbs to your 9am,12.30 and 4pm meal. i'd add simple carbs to your pwo drink (eg dextrose or vitargo) and up the pasta to 100-130g at night. i'd also increase the protien in all meals slightly.

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