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Patrick · Joined: 27 Apr 2008 Posts: 71 Location: St Johns

Ok so im going for good strength gains as well as lean up even tho im not that bid

In 20 years old and i weigh 162 Lbs and im 5'7"

current supplements are simple whey protein, multi vitamin and glutamine.

training

Squats 185 lbs 10x3

dips +35Lbs 4x6

Bent over db row 60 lbs

Skull Crushers 70Lbs 4x6

BB curl 60Lbs 4x6

Hanging Leg raises +25 4x6

swanso5 · Posted: Wed Jun 04, 2008 8:10 pm Post subject:

you won't get strong doing arms and leg raises...the 1st 3 are good though

try something like this:

dead/squat
row
bench press/dips
chin/pull ups/inverted rows
shoulder press
core

make up 2 different workouts and rotate through them

Patrick · Joined: 27 Apr 2008 Posts: 71 Location: St Johns

alright currently im doing the waterbury method as it is written with nothing added so do you think i should change it up and do all strength exercises like you suggested.

swanso5 · Posted: Wed Jun 04, 2008 11:25 pm Post subject:

i didn't know you were doing the WM, disregard my thoughts and keep on that...

Patrick · Joined: 27 Apr 2008 Posts: 71 Location: St Johns

meal 1 9:00 am
500ml water, 2 slices whole grains bread, 4 egg whites and one whole egg
meal 2 11:00am
bananna, 300ml water
meal 3 12 30 pm
Garden salad, lettuce, carrot, cabbage, brocolli, and half a chicken breast, 500ml water
meal 4 1 30 pm
fruit smootie (strawberries, 100ml milk, 1 scoop protein, 500ml water)
meal 5 4:30 pm
10soda crackers with peanut butter (i was starving)
Meal 6 6:00 Pm
1/2 chicken breast, 1 cup fries oven baked, 500Ml water
Gym --- ping pong
--- sprints 15x40m
meal 7 9:00 Pm
protein with water
11 bed

swanso5 · Posted: Fri Jun 06, 2008 3:36 am Post subject:

- add fruit to meal 1
- add protein to meal 2
- meal 4 to be protein, veg, salad
- meal 5 to be protein, veg, salad
- take fries out of meal 6 and add veg, salad
- you don't do wts and sprints on the same day
- cut sprints back...you shouldn't exceed 400m total meters each session really...you simpy want a metabolism boost, not a decrease in stength and mass gains
- you need either cereal, pasta, rice or bread with your after training shake
- you'll need another meal before bed of protein, veg, salad
- if you could train earlier it would be better

a little work to do mate

Patrick · Joined: 27 Apr 2008 Posts: 71 Location: St Johns

meal 1
shredded wheet and skim milk, bananna, 500ml water
meal 2
1/2 scoop protein
meal 3
1 chicken breast and 1 and 1/2 cup of veggies, 500ml water
meal 4
chicken wraps in whole wheet wraps with lots of lettuce and pinapple, 500ml water
train
bench 170 10x3
deads 160 4x6
military press 75 4x6
calve raises 260 4x6
upright row 70 4x6
tricep push downs with rope 40 4x6

meal 5 protien, 1L of water, cinnimon cheerios skim milk
meal 6 chicken garden salad
bed

swanso5 · Posted: Sat Jun 07, 2008 1:31 am Post subject:

all is good but meal 2 needs to be solid not liquid

Patrick · Joined: 27 Apr 2008 Posts: 71 Location: St Johns

thx for the feedback man got a few questions for you I've posted the weights ive been pushing and i know its my body and i can only lift what i can lift but do any stand out as low?? also i was wondering what you eat for veggies cuz im not the biggest fan of them and only eating them for the sake of a good diet and i dont enjoy them much! also what are some good snacks for throughout the day?

swanso5 · Posted: Sat Jun 07, 2008 2:07 am Post subject:

don't worry about what you can lift, it's all relative...what's heavy for you is light for me but that doesn;t matter...as long as you make harder each session you're on th right track

have a look at my journal for food ideas

Patrick · Joined: 27 Apr 2008 Posts: 71 Location: St Johns

saterday-----bad day lol
woke up 12 30
chicken sandwich with lettuce on whole wheet, 500ml water
meal 2 apple with peanut butter, and 1/2 scoop protein
meal 3 yogurt and nature valley bar
tennis 2 hours and 30 min walk
meal 4 cheerios with skim milk
meal 5 hamberger helper with extra lean hamberger meet
tennis 1 hour
drinking whisky!!!
not a good training day but im human!!

swanso5 · Posted: Sun Jun 08, 2008 7:01 am Post subject:

i hear you there...i got to bed at 8am this morning

Christopheel · Joined: 02 Jul 2007 Posts: 931

me are no huuman, me only eat good, train, sleep, ask, read, repeat.

lol Wink

Just get back on the track and you're alright !

Patrick · Joined: 27 Apr 2008 Posts: 71 Location: St Johns

sunday

slept in got up at 12
meal 1
1 egg and 4 egg whites, 2 slices whole grain bread with PB, banana 1 multivit
meal 2 1/2 scoop protein, apple
meal 3 chicken breast and rice
train
chin ups 10x4 bw
decline db bench press 4x6 130lbs
hammer curls 4x6 30lbs
seated calve raise 90 lbs
leg curls (these killed me sore hamstrings) 1x6 95lbs, 1x5 80lbs , 1x6 70 lbs, 1x5 70lbs
lunges 4x6 bw + 100lbs
meal 4 protien, apple
meal 6 cheerios, low fat milk
meal 7 soda crackers with PB

drank water with every meal except breakfast i had some poweraid becuase i was drained.

Patrick · Joined: 27 Apr 2008 Posts: 71 Location: St Johns

monday
meal 1
shredded wheet low fat milk, apple, 500ml water
meal 2
apple, 1/2 scoop protien, 300ml water
meal 3
steak stir fry, 2 cups veggies, 500ml
meal 4 steak wraps, lettuce, little cheese and bbq sauce, 500+ water
train
5min warm up on bike
5 sprints
15 min interval on bike
meal 5 yogurt, soda crackers pb
meal 6 almonds, water , minicrisps
ab-ripper-x