Home Forums Ask Ian advice appreciated for begginner

0 replies, 0 voices Last updated by Avatar shanu 13 years, 2 months ago
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  • #563 Reply
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    shanu
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    @shanu

    Hey Ian

    Im just starting bodybuilding and have been doing a little research before I begin.

    If anyone reading this with some knowledge and time would like to read through the diet and workout program I’ve put together below and give me any tips Id really appreciate it.

    First of all, heres ME.

    height 169 cm
    weight 60 kg
    a HARDgainer

    DIET

    As far as diet goes, below is the meal plan Ill stick too everyday (with some variations)
    I dont tolerate dairy and wheat so well, so I’ve opted for egg and soy protein supplements.

    How does 75g soy isolate 45g egg powder a day sound?

    Do these combinations of food sound effective?

    meal one
    2 eggs & 2 sausages – 44.5 – 5 – 20 ( prot / carb / fat)

    meal two
    Soymilk shake
    30g isolated soy
    15g egg white pwder – 44.5 – 12.5 – 10.5

    meal three
    Tuna & potato salad – 30 – 45 – 6

    meal four
    Corn beef and salad – 30 – 5 – 23

    meal five
    Soymilk shake
    30g isolated soy
    15g egg white pwder – 44.5 – 12.5 – 10.5

    snack
    2fruit & nuts
    one cup of fruit juice – 8 – 69 – 18

    meal six
    Beef chicken or fish
    & frozen vegetables – 30 – 30 – 6

    meal seven
    Soymilk shake
    15g isolated soy
    15g egg white pwder – 23 – 12.5 – 10

    total (prot / carb / fat) 253.5 – 230 – 105

    WORKOUT PROGRAM

    15 minute jog to warmup
    Stretch

    2 warmup sets
    2 sets of 12 reps
    1 min rest intervals

    day 1
    Bench press
    Military press
    Bench dip
    Crunches

    day 2
    rest

    day 3
    Squats
    Leg curl
    Calf raises

    day 4
    rest

    day 5
    Pull ups
    Upright row
    Bicep curl
    Wrist curl

    day 6&7
    rest

    Maybe on the rest days Ill get the heart moving by doing a small amount of punching bag. Or should i just rest completely?

    Id appreciate any feedback.
    thanks in advance

    shaun

    #2768 Reply
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    IAN
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    @IAN

    Howdy Shanu

    Firstly how old are you?
    If I was doing a 3 day split it would look like this.
    Day 1
    Back,traps biceps
    Day 2 rest
    Day 3
    Chest, Shoulders and calves
    Day 4 rest
    Day 5
    Legs and triceps
    Do all your major lifts first and isolation exercises last. This the most important factor if your just starting out. I would cut back on the soy products check out this link.http://www.muscle.com.au/forum/viewtopic.php?t=319
    Ian

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