Freeezer back again

Freeezer

I decided that because I am more of an organised person that a random of the moment person I will make a journal and write it all out as I go because then I will stick to it.

Basically I joined her a few months ago, and after alot of research I gained over a stone and a half in weight, however due to going back to work and getting a new girlfriend I have lost it all and a bit more, I look worse than I started but my diet went to some days 1 meal because I was so busy.

Anyway Current stats are 5ft 11 and around 7st 9llbs

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SCHEDULE
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As of the 14th feburary I am beggining a 1 month trial of my new routine and going from there. As I have reduced hours from work

Right my schedule is as follows.

Monday Work 12-7
Tuesday Training
Wednesday Rest
Thursday Work 12-7
Friday Training
Saturday Work 12-7
Sunday Training

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DIET
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lemme dig it up, starting slow as ive lost my apetite and need to build it up

BreakFast
Oatmeal (300 calories worth)
2 Toasts (200 calories)
Dorian Yates pro mass (50g in milk)


Meal 2
Chicken Burgers X 2
2 eggs (400 calories)


Pre workout meal
Dorian Yates Pro mass (50g in milk)
Protein bar (home made, contains around 20g of protein)


HIT THE GYM HARD

Post Workout
Dextrose Whey Protein (50g of each in milk) Within the window of oppurtunity
Pasta (300 calories)


Dinner
Mainly Rice, with some meat


Meal 3
Whey protein in milk

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Training programme
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So 3 times a week we will do the following

Cycle 2 miles within 10 minutes
Bench Press 3 sets, around 8-10 reps
Chest Fly's 3 sets, around 8-10 reps
Pull ups 3 sets, around 8-10 reps
Lat Pull down 3 sets, around 8-10 reps
(inbetween each set a set of bicep curls)
Tricep Extensions 3 sets, around 8-10 reps
Squats 3 sets, around 8-10 reps
Bicep Curls 3 sets, around 8-10 reps
Cycle at relaxed speed for 10 mins
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Any help would be appreciated, however I will be back in a month with before and after pics.....

crazycal1

might be an idea to do a warmup and cooldown,but no real cardio whilst bulking bud.
i think doing dips instead of flyes and closegrip bench instead of triceps extensions and if youre stong enuff dips instead of pulldowns would be better IMO.
(compounds build muscle and islations shape)

good luck dude

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

www.extremenutrition.co.uk

Freeezer

Whats a dip?