Hey Ho lets go!!!

ch8mp1

Ok, I've had a couple of weeks off and now im ready to get started.

Wed: Triceps / Biceps
Thurs: Back / Traps
Sat: Chest / Forearms
Sun: Legs / Shoulders

Todays session:

Close Grip Bench Press 75kg - 7, 6, 7
Overhead Dumbell extension 33.5kg - 8, 6, 7
Tricep Rope Pull Down 31kg - 8, 8, 8

BB Preacher Curl 40kg - 7, 6, 6
Hammer Curls 19kg - 7, 7, 7
Concentration Curl 19kg - 7, 7, 7


Wednesday isnt really my favourite session, but still i suppose it wasn't too bad. Lifts could be heavier but I felt it after a few weeks off and expect it to come back quite quickly. I just can't wait to get the real weightlifting done i.e. deadlifting etc.

ch8mp1

yesterdays diet:

8am - 8 egg whites, 2 yolks, 2 slices of bread pint of milk and multi vit.
11am -1 scoop of whey, handful of nuts banana
130pm - Chicken, boiled potatoes, veges, pint of milk
430pm 1 scoop of whey, handful of nuts orange and apple
7pm/PW - 1 1/2 scoops whey
8pm - steak, pasta, pint of milk
10pm - 1 1/2 scopp whey with milk.

Damn its harder than i thought to eat at the times i set myself!!!

crazycal1

hey dude are you open to suggestions on your training split?

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

www.extremenutrition.co.uk

Ali M

Your so right there dude, your training routine sucks!!!!!!!!!!!!!!!!!!!!!!!

Also you asked the following question a while back QUOTE ["Hey i'm 186lbs and 6 foot1 and was wondering how long i should bulk for until i start cutting or do i just aim for a weight and stick with it as long as it takes?"]

If your looking to bulk i'd say your diet needs to be better, as it looks more like some thing from weight watchers

Young Gun

Care to make him a constructive suggestion? Or were you just being honest and blunt because that takes balls.

Ali M

Just been honest and blunt mate and ill leave the advise to the more experianced guy's on the board like YOU!

dont get me wrong his training and bulking diet sucks, now i could give him a routine and diet but, well you know it will all turn into a MC argument. So i decided not to waste my time as every one has a different view on diet and training.

i.e. if i were bulking shit man i'd eat anything in sight, hello pitza hut, KFC, macdonalds. I'd also keep a good level of cardio. Now id never train 2 small muscle groups together. I always pair them with larger groups.

Also i never train Sundays and never trained forearms.

Young Gun

That said unfortunately captain big balls does have a point Legs/shoulders is to heavy a day and biceps/triceps too light a day to incorporate into a 4 day split.

Thinks about the percentage of your muscles worked during a legs/shoulders day and do the same equation for a bicep/ tricep day. Also there is always going to be an overlap in bodyparts and adequate rest periods that you cannot avoid in a 4 day spilt, due to the fact that pretty much anything you do before or after deadlifts will be worked again, but chest and then shoulders the next day isn't a great idea as your front delts will be worked 2 days in a row massively.

I really like traps/back day I don't think enough people do deads and traps on the same day personally.

Try

Chest/Tri's
Back/Traps
Shoulders/Bi's/forearms
Legs

Personally I do

Deads/Traps/Bi's
Chest/Tri's
Upper back/Shoulders
Legs

But this is as I'm doing a body recomp.

Your eating regimen is very good, ie you seem to understand the right foods to eat etc.. that said again your friendly neighbourhood jackass above has a point that you don't eat enough. You can't last 5 and a half hours on 1 scoop of whey and a handful of nuts.

There are a million things you could do to make your eating regimen for optimal in an ideal world but the easiest solution is take all the shakes you eat aside from post workout and add peanut butter, oats, milk, a banana and casein as well as whey and that will help you with the calories. If you want any more serious pointers on improvements feel free to ask

Ali M

Im glad your back YG the forum is a lot better with you here mate.

Solid advise there, good training routine and good advise ref to his diet.

Rianabol

Hi Mate

Too much milk in your diet, it will bloat you know end and full of fast acting sugars, Eat more solid foods like chicken and fish along with rice potatoes steamed veg etc and keep the milk protein to before bed If u have to drink more shakes id use a blend which will compensate for the 2-3 hour window before u can eat a solid meal due to blends having a more full amino profile with time release. A good one is EXTREME PROTEIN. If u must use whey then use first thing in the morning and post workout..

all the best

R

crazycal1

theres absolutely nowt wrong with milk if youre not lactose intolerant.
i didnt use protein powders for 2 years and milk was the mainstay of my protein source(and tuna)....
especially if bulking!

lol my spilt of choice -

A
deads
military press
chins
calves

and

B
squats
bench
dips
gripwork

trained once every fourth day.(cos we all know its when you rest you grow)

ROFLMAO

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

www.extremenutrition.co.uk