Seans training log

sean · 12-01-2006, 10:13 AM

im all new to this, but anyway...

8:30-9 Protein Shake, with oats peanut butter and a Banana (maybe toast)

11:30 Chicken and Mayonaise Cob, Orange Juice or a 'Nutrition' drink, crisps, Choclate Bar

2:30-3:00- 2 fish stakes, 3 potatoes mashed then some fruit and a yogurt

(snacks in between)

8:30-9:00 tin of tuna in a sandwich, protein shake with oats peanut butter. 4 Boiled eggs.

i drink easily 2litres of water also aday ( if that means anything?)

Sunday upper body including Biceps and abs

Wednesday Cardio

Friday Legs Abs

i know im missing quite alot, criticisms appreciated!

im going to get some pics up later aswell

im 6,2 weighing at just over 11stone

Nick500 · 12-01-2006, 01:33 PM

Hey sean

Given by your height and weight, i'm guessing that you are an ectomorph, i.e. somebody that does not gain mass easily. Normally this is down to a combination of being overactive (burning major calories) whilst not consuming enough in excess of what is burnt to gain weight - this is heightened by your body type.

Quote:

Originally Posted by sean

im all new to this, but anyway...

8:30-9 Protein Shake, with oats peanut butter and a Banana (maybe toast) - fine, have it in milk too.

11:30 Chicken and Mayonaise Cob, Orange Juice or a 'Nutrition' drink, crisps, Choclate Bar - Lose the crisps and chocolate bar, if you are in need of that sort of snack then go for good quality flapjacks or nuts/raisins. Or consider having 2 'cobs' (wtf is a cob??). Also, Mayo is real bad for you..

2:30-3:00- 2 fish stakes, 3 potatoes mashed then some fruit and a yogurt - This is fine, sounds like a very large meal, It might be worth splitting this meal up and having the other half at like 530, so that you have a proper meal instead of 'snacks' in between 230 and 830 meals.

(snacks in between) - what sort of snacks? have a proper meal

8:30-9:00 tin of tuna in a sandwich, protein shake with oats peanut butter. 4 Boiled eggs. - Assuming that you go to sleep at say 1130pm, just have the tuna in a sandwich here with boiled eggs. Then before bed have the protein shake in milk and peanut butter.

i drink easily 2litres of water also aday ( if that means anything?) - yes, water is good, the more the better - throughout your training you should consume at least 1 litre (i drink about 3 during a session doing no cardio), so maybe bump this up to 3 or 4 litres.

Sunday upper body including Biceps and abs

Wednesday Cardio -

Friday Legs Abs

Time for a new training regime !

Assuming you only have time for 3 times a week, i'd suggest garry's beginner routine:

---------------

Train following the routine below 3 times a week allowing at least 1 days rest between for example mon,wed,fri:

1 Squats
2 calf raises
3 benchpress
4 lat pulldowns, bentover rows or chins
5 shoulder press (first set infront of head second behind alternate on third)
6 bicep curls
7 tricep extensions

You should do 3 sets of each exercise for 8-12 reps. So for each exercise you need to find the weight which will allow you to complete 8 reps with maximum effort, never put the weight down until you have tried for one more rep and failed this is known as training to positive failiure, it is these last 1 or 2 reps that will force the muscle to grow hence the phrase no pain no gain. Now wait 2 mins and reduce the weight by approx 10% then do your second set again to total positive failiure. You should always lower the bar under control and not let it drop down as this will reduce the effectiveness of the exercise and increase the risk of injury.

Now immediately you complete the second set reduce the weight down by 50 percent and do your third set again 8-12 reps to total positive failiure but this time count 4 seconds as you lower the bar. Now wait 5 mins then move on to the next exercise/bodypart.

When you can do 12 reps with the weight increase the weight by 10% this should reduce your reps back down to 8.

Keep a training diary listing weight and reps this way it is easy to see your progress and this helps keep you motivated.

so an example would be:-

Bench Press

You would do your first set with say 50kg wait 2 mins whilst waiting reduce the weight down to 45kg do your second set then immediately reduce the weight down to 25kg for the third slow set.

This may not seem like alot of training, the routine should only take just over an hour but believe me this is one time when less is more. The biggest mistake newbies make is over training. Your muscle must be trained then rested then they will recover and only when all of this has taken place will they GROW if you train again too soon they will not have time to grow and you will make no progress.

------------

i know im missing quite alot, criticisms appreciated!

im going to get some pics up later aswell

im 6,2 weighing at just over 11stone

Good luck

Young Gun · 12-01-2006, 02:09 PM

EAT MORE

Andy1981iron · 12-01-2006, 03:41 PM

EAT MORE THAN WHAT YOUNG GUN SAYS LOL

sean · 12-01-2006, 03:47 PM

Cheers Nick, finding it hard to fit in my meals around College and work though

Yeah, im an ectomorph, is it possible to put on alot of weight being this body type?

Im going to crack on with Garrilla's 'regime', sounds pretty good.

A Cob!? i have this problem whenever i go to London, its like a sandwich but thicker...not sure what else its called?

Cheers Sean

Comando Tom · 12-01-2006, 03:55 PM

Quote:

Originally Posted by sean

A Cob!? i have this problem whenever i go to London, its like a sandwich but thicker...not sure what else its called?

A big sandwhich.

Ditto what is above, all good advice

Young Gun · 12-01-2006, 03:58 PM

I think a cob is a roll. Where you from mate. I travel a lot around the country due to various hobbies and mates living in different places and girlfriend on the south coast and I've heard bap, cob, roll, or if your a manc in certain places a barmcake (my personal favourite)

sean · 12-01-2006, 04:04 PM

Leicester, ive used Bap before

devilsquest · 12-01-2006, 04:05 PM

m8 you really need to eat loads more than that as an ectomorph!!

DONGLE · 12-01-2006, 04:14 PM

A cob is a type of loaf
ex:A cob loaf :-a very crusty and uneven shaped loaf with a rounded top

you should eat more.

If you tell us what your aiming for size/strength/definition then we will help with your diet best we can.

12-01-2006, 10:13 AM	#1 (permalink)
sean Under Construction Join Date: Aug 2005 Posts: 74 Rep Power:	Seans training log im all new to this, but anyway... 8:30-9 Protein Shake, with oats peanut butter and a Banana (maybe toast) 11:30 Chicken and Mayonaise Cob, Orange Juice or a 'Nutrition' drink, crisps, Choclate Bar 2:30-3:00- 2 fish stakes, 3 potatoes mashed then some fruit and a yogurt (snacks in between) 8:30-9:00 tin of tuna in a sandwich, protein shake with oats peanut butter. 4 Boiled eggs. i drink easily 2litres of water also aday ( if that means anything?) Sunday upper body including Biceps and abs Wednesday Cardio Friday Legs Abs i know im missing quite alot, criticisms appreciated! im going to get some pics up later aswell im 6,2 weighing at just over 11stone ______________________ http://www.glcforum.com/forums/uploa...7_57_35415.jpg

12-01-2006, 03:47 PM	#5 (permalink)
sean Under Construction Join Date: Aug 2005 Posts: 74 Rep Power:	Cheers Nick, finding it hard to fit in my meals around College and work though Yeah, im an ectomorph, is it possible to put on alot of weight being this body type? Im going to crack on with Garrilla's 'regime', sounds pretty good. A Cob!? i have this problem whenever i go to London, its like a sandwich but thicker...not sure what else its called? Cheers Sean ______________________ http://www.glcforum.com/forums/uploa...7_57_35415.jpg

12-01-2006, 04:04 PM	#8 (permalink)
sean Under Construction Join Date: Aug 2005 Posts: 74 Rep Power:	Leicester, ive used Bap before ______________________ http://www.glcforum.com/forums/uploa...7_57_35415.jpg

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12-01-2006, 02:09 PM	#3 (permalink)
Young Gun Illuminati Join Date: Apr 2005 Posts: 1,539 Rep Power:	EAT MORE

12-01-2006, 03:41 PM	#4 (permalink)
Andy1981iron Join Date: Dec 2004 Location: Hull Posts: 833 Rep Power:	EAT MORE THAN WHAT YOUNG GUN SAYS LOL

12-01-2006, 03:58 PM	#7 (permalink)
Young Gun Illuminati Join Date: Apr 2005 Posts: 1,539 Rep Power:	I think a cob is a roll. Where you from mate. I travel a lot around the country due to various hobbies and mates living in different places and girlfriend on the south coast and I've heard bap, cob, roll, or if your a manc in certain places a barmcake (my personal favourite)

12-01-2006, 04:05 PM	#9 (permalink)
devilsquest Join Date: Nov 2005 Posts: 1,143 Rep Power:	m8 you really need to eat loads more than that as an ectomorph!!

12-01-2006, 04:14 PM	#10 (permalink)
DONGLE Making Progress Join Date: Dec 2005 Location: TUNBRIDGE WELLS Posts: 182 Rep Power:	A cob is a type of loaf ex:A cob loaf :-a very crusty and uneven shaped loaf with a rounded top you should eat more. If you tell us what your aiming for size/strength/definition then we will help with your diet best we can.