just started out need some advice

Tall

Harmy - start at 20kg per side for 10 reps and see how you get on. Make sure you're form is 'perfect' before upping the weight.

harmy

tall and skinny- just got back from the supermarket. going to stick to this new diet from now

6.30 4 whole eggs and toast wholemeal-protein shake with 100g oats
10.00 beef salad wholemeal sarnie-30g almonds-banana
12.30 tuna pasta - 30 g almonds- banana
4.00 protein shake
7.00 chicken and jacket pot
10.30 protein shake with milk and 100g oats

that any good

plus drinking lots of water all day

Tall

Its better mate. Can you workout the amounts of protein, carbs and fats per meal and then per day so I can see the numbers?

I still think its a bit light for massing and I think you may struggle with 100g of oats per shake, but give it a go and see how you get on.

Theres a number of similar posts around which may help you if you search for them.

Richard

I have only recently starting doing squats, about 6 weeks to be precise. I started off just using the bar with no weight so i could focus on the form. You don't want to end up with back injuries so take your time.

If using the bar alone feels far too easy then start adding on weight gradualy.

harmy

started on my legs tonight and now i can barely walk.feel like jelly.any way heres what i achived

legs-squats 3 x 6 30kg
calf raises 1 x 20 30kg 3 x 20 40kg

biceps- front curls 3 x 10, hammer curls 3 x 10, curls with bar 3 x 5 30kg

triceps- dips 3 x 10, overhead tri ext 3 x 10 15kg

did a bit on my chest also.i did what you guys said about adding weight and achieved a personel best tonight.

chest-flat bench press 1 x 5 50kg, 1 x3 55kg, and my pb 1x1 60kg.

chuffed with that like and im starting to see the results to in small steps.

so focused at the moment also.sticking to the diet as well.

crazycal1

done 2x a week
A
deads,military press,chins and calves

B
squats,incline bench,dips,and grip work.

try dropping direct arm work till you have enuff mass and then add the shaping exercises

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

harmy

is it rite for my thights to still be killing me.i can barely walk im that stiff still.

Bodyworks

just to clarify. you mean thighs, or tights ?

harmy

thighs.there are getting better now.must have been cause id never worked on my legs before.

harmy

rite ive been doing my routine for 4 weeks now and eating my diet for 3 weeks and im just starting to see small changes in my appearance. i no you need to put in months of hard work before you see the real results or iam wrong in thinking this?

also how do i work out the ratio im eating. ie protein fats and carbs? here is what im eating for my bulking diet at present/

6.30 3 whole eggs on wholemeal bread followed by a protein shake with water(2 scoops of oats and 2 scoops of protein)
10.00 2 wholemeal chicken/ tuna lite mayo salad sarnies, banana, 30g almonds
12.30 steak and potatoe dinner, banana, 30g almonds
4.30 protein shake with milk one scoop
6.00 spag bol/ chicken dinner/steak/beef dinner
10.00 protein shake with milk 2scoops oats and 2 scoops protein.

2 litres of water per day approx

is this ok or do i need to add a extra meal to this(snack i mean)