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mightymouse1
Joined: 02 Jun 2008
Posts: 2
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 Posted: Mon Jun 02, 2008 5:02 pm Post subject: newbie needs help to gain bulk and loose gut |
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Hi guys I’d like your help, I’m new to bodybuilding (about 5 months) and I’d like your comments on my training programme as I’m trying to bulk up the thing is I’m not gaining any weight, just toning up except for my gut which is a bit flabby, I’m 34yrs old, 6ft1 and 204lbs.
All are in 5 sets of 10, (2 warm up, 3 increasing weight till failure)
I train 6 days a week and love it
Chest Day 1
Smith machine chest presses
Machine decline press
Machine incline press
Machine Pec Flys
Machine chest press
Pull overs
Hammer grip incline dumbbell press
Occasionally dips
Triceps Day 2
Smith machine close grip bench press
V bar cable pull downs
Straight bar cable pull downs
Reverse grip cable pull downs
V bar cable (behind head pulling forward) extentions?
Back Day 3
Lat pulldowns
Lat pull downs reverse grip
Lat pull downs behind head
Seated row
Machine Pec fly rear
Occasionally pull ups
Pull overs
Smith machine dead lifts
Lower back extentions
Single arm dumbbell rows
Biceps Day 4
Machine bicep curl
Cable rope hammer curls
Single arm dumbbell incline curls
Hammer curls
Alternating dumbbell curls
Dumbbell curls both arms together
Fore arm rist rolls
Occasionally pull ups
Legs Day 5
Incline machine squat
Machine leg extentions
Machine leg curls
Machine glute leg raises
Smith machine squats
Standing calf raises
Seated leg press
Machine hip adductor pushing outward
Machine hip adductor pushing inward
Traps/shoulder Day 6
Dumbbell shrugs
Upright cable rows
Machine shoulder press
Machine lat raises
Machine Pec fly (rear)
Smith machine front deltoid press
Smith machine rear deltoid press (behind head)
I know there’s a lot of machine stuff but the gym doesn’t have barbells, and I can’t swap gyms. Abs every other day.
Diet wise
7am -Protein shake and wheatabix (with semi skimmed milk)
9.30 – tin of tuna and brown bread
12 – steak, wholemeal pasta or brown rice, yogurt(no fat), cereal bar
2.30 - tin of tuna and brown bread, banana
protein shake x2 before and after training
6pm – steak, wholemeal pasta or brown rice, some times including baked beans and fried egg.
8pm ish – wheatabix or tin of tuna
9.30- protein shake
and I know it’s a diet killer but can’t change it over the weekend roughly 20 beers
supplements- vit C, multi vits, Korean ginseng, l-glutamine, tribulus terrestris, epa fish oil, Kre-Alkalyn (month on month off) amino acid when not on kre-alkalyn
any suggestions would be great, I’m not sure if I’m over training, so I don’t want to wreck all the hard work I’ve put in but i love going to the gym. |
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Boss Man
Joined: 25 Nov 2006
Posts: 3780
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Mon Jun 02, 2008 10:14 pm Post subject: Re: newbie needs help to gain bulk and loose gut |
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| mightymouse1 wrote: |
Diet wise
7am -Protein shake and wheatabix (with semi skimmed milk) (Seems Fine.)
9.30 – tin of tuna and brown bread (Don't eat Tuna daily, cut it to a can every 2-3 days, to reduce Mercury risk, and any possible physiological dependance on Mercury.)
12 – steak, wholemeal pasta or brown rice, yogurt(no fat), cereal bar (Ditch the Cereal Bar, could be too much total Carbs. If you want to you could add stuff like a bit of Tomato sauce and Onion, with the Pasta, or maybe Mushrooms with your Rice, to lower GI, and cut Bloodsugar, (Glycemic Load), response a bit, as your Carbs are moderate to high GI. Some lower GI foods will cut this a bit, depending on their Carb amount.
You need to be aware that both Pasta and Rice are quite Amino rich, so don't go overboard on those as you're also getting Carbs and Protein from Yoghurt.)
2.30 - tin of tuna and brown bread, banana (No Banana, (most thinking is most Fruits in the afternoon aren't necessary), No Tuna, use something like Chicken, Turkey, Sardines, Turkey Ham, Brown Bread changed for Veggies, perhaps something like Raw Carrot, and a few other things, or you could add things like Tomatos, Lettuce etc etc, maybe some Cashews for Carbs and Fats too.)
protein shake x2 before and after training (I'd have two scoops after, instead of one before and after. You're getting too much Protein, spaced in a short space of time for my liking. Could cause a lot of wastage, when you're intake is a bit staggered like that. The body will tolerate more afterwards for about 30-60 minutes, when there's a better nutrient uptake window.)
6pm – steak, wholemeal pasta or brown rice, some times including baked
beans and fried egg. (don't need the Baked Beans thing, use either the Pasta or Rice, in small portions, and add something else like Mushroom for example, and either Scramble or Poach an Egg, better than Frying them.)
8pm ish – wheatabix or tin of tuna (No Tuna, eat some other Protein. Tuna is limited as I said earlier to 1 can every 2-3 days, as it's a Mercury risk, and I feel that semi-regular level of consumption is adequate for you. There's too much in your diet right now.)
9.30- protein shake (Fine)
and I know it’s a diet killer but can’t change it over the weekend roughly 20 beers (You can nay must. There is no can't on this. I don't drink, and never have, if you want serious change, Beer must go if not altogether, but very nearly. Change it for things like Orange or Pineapple Juice, get less cals, and increase things like Vit C, and maybe a bit of extra Fibre.
Don't say can't on this one. You have the power to cut back completely or almost completely. Many serious big lifters don't booze, (not saying I'm a big lifter I'm not, but my lifts are good quality), so this need addressing A.S.A.P)
supplements- vit C, multi vits, Korean ginseng, l-glutamine, tribulus terrestris, epa fish oil, Kre-Alkalyn (month on month off) amino acid when not on kre-alkalyn
(Tribulus in my opinion is hit and miss, not worth it really. Kre-alkalyn methodology is a bit hit and miss too. Why sub Kre for Amino supps, every month, they aren't the same? I'd go for Kre- 2 months on one off. Don't bother with Amino supps, you're having 2 shakes a day, and I think going for shed loads of amino intake, isn't a needed thing to do, especially when you're relatively new to this.
Remember, if you're not a seasoned 180lb plus guy, which you're not, don't eat as much Protein like they do, your body won't need it. When you're more seasoned and have more mass, add more every 3-6 months when you feel it's needed or gains stutter. Your diet's got more than enough Amino / Protein in it right now.)
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swanso5
Joined: 16 Jan 2006
Posts: 7338
Location: melbourne, australia
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| Posted: Mon Jun 02, 2008 10:45 pm Post subject: |
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- training is too much for anyone, except drug takers
- how much bb's do they have? db's?? machines won't get you anywhere mate...
- out of your ecxercises do these one's i'd say - dips, seated row, pull ups, single arm rows...all the rest are no good...we need more free wt stuff in there...we can do heaps with db's if they have them otherwise buy your own or get out of that gym
- meal 2 replace bread wit fruit
- no bars...ever...save rice/pasta fro after training and add veg to lunch
- replace bread with veg/salad for meal 4
- same sort of meal before training, no shakes here
- add cereal, pasta, rice or bread with post training shake
- if not having them straight after than you van have them at dinner but the sooner the better
- solid protein and veg for all other meals before bed, no carbs and shakes
- 20 beers will not help, not every weekend anyway
- i'm pretty sure you don;t any of those supp's...what do you take them for? list each one... |
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mightymouse1
Joined: 02 Jun 2008
Posts: 2
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| Posted: Tue Jun 03, 2008 7:06 pm Post subject: |
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hey thanks for your indepth replies looks like i have some work to do.
The reason i have so much tuna is that it's cheap and easy to prepare, can't get much easier than opening a can, though i already had some concerns about the levels of murcury.....only type of fish i like, i have even tried blitzing it in a blender....yuk it's like something off fear factor
i was under the impression you had to get a fair amount of carbs in you to bulk up, looks like my whole diet needs a rework, am i right in thinking beef is good for bulking up and then go on turkey and fish for the more ripped look?
i'll go on kre for two months on and a month off to see how that goes, it does say you don't need to cycle but think it might be an idea just to detox.
as for the exercises yeah they have dumbbells so i'm gonna look through the exercises to replace some of the machines, i don't have a training buddy so no-one to spot me at the mo. and point taken on the carbs before bed, i'll loose those. i was taking the shake before bed as it has micellar casien in it for prolonged release.
It's going to take a while for me to change my diet and exercise plan, like i said i'm new to this but the five months i have been doing it i can deffo see the difference, but no weight gain whatsoever, but i suppose there's no quick fixes in bodybuilding.
thanks again for your help, oh iv'e added a photo could you tell me what type of shape i have..endomorph ectomorph meso? i'm just trying to learn stuff whilst i train.. |
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Boss Man
Joined: 25 Nov 2006
Posts: 3780
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Tue Jun 03, 2008 9:19 pm Post subject: |
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Of course you need Carbs, but it just depends on what kind of Protein Carbs and Fat levels you have relative to your calorie intake.
As for the supps, except for Tribulus, which you could can, you're probably okay with the Kre-alkalyn, and the Fish Oil, Ginseng and C should be okay.
The amount of C is entirely up to you. Some people go as high as 5-10g daily, some only 2-3. I personally don't use C, except as part of a complete supplement, I could use it as well, but I'm being financially realistic, and I think my lifestyle and diet are not completely brilliant, but I'm quite comfortable with how I do things. |
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swanso5
Joined: 16 Jan 2006
Posts: 7338
Location: melbourne, australia
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| Posted: Tue Jun 03, 2008 10:55 pm Post subject: |
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- you do need lots of carbs but pack them in at breakfast and the 2 meals following training, not in btw when you don't need or use them
- all solid protein is essential whatever the goal, just get them in
- if ou're about to make a lot of changes with your diet then stay off the supp's or you won't know if the sbetter diet or the supp's are giving the improvements
- you don't need a spotter, i haven't had one for years
- you want prolonged release, eat solid protein which takes just as long if not longer
- well i've forgotten my log ijn for the tracker but you look meso to me, not that it really matters, you've still gotta do things right |
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