heres my program.. tips?

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  • July 6, 2006 at 4:03 am #564

    (I posted this somewhere else. But I think this is the right place for it)

    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

    July 6, 2006 at 4:45 am #2769

    hi shaun.

    how long have you actually been training?
    i guessing it is lees then a couple of months maybe.

    as for being a hard gainer what amounts of these foods do you eat.
    for example when i eat eggs for breakfast i have 6 eggs minus 4 yolks with a bit of low fat cheese and pineapple on the side.

    you would probably benefit from a full body work out 3 times a week to start with.
    also if you want to do cardio on the same day you should do it after your weight training. also you should at least do 3 sets of 10-12 not including a light warm up.

    bench press or dumbbell chest press.
    chin ups or lat pull downs
    deaflifts(form is very important for this if you cant get someone with experince to watch your form dont do this one yet)
    dumbbell shoulder press.
    bicep curls with a twist (start with the wrist facing in then twist as you move perform the move)
    dumbbell kickback
    sit ups

    the meal you eat after you train should have good amount of carbs in it. and don’t forget to have pre/post work shakes.

    edit: my bad didnt even notice it 😳

    July 7, 2006 at 2:27 am #2770

    I agree…crabs are excellent post workout..put them in a blender and grind them up..mmmm yummy

    July 15, 2006 at 12:19 pm #2771

    Post workout crabs..you better go see the Doc 😆

    July 16, 2006 at 6:25 am #2772

    Haha smart arses 😆

    July 17, 2006 at 5:02 am #2773

    There are worse places to find crabs than in your PWO shake! 😈

    July 18, 2006 at 8:40 am #2774

    Do you wish to elaborate on that at all Dr J? 😆

    July 18, 2006 at 9:26 am #2775

    No 😳

    July 22, 2006 at 11:48 am #2776

    Ok iv changed my diet to this..

    3020 calories
    198 protein
    269 carbs
    129 fat

    December 15, 2006 at 12:49 pm #2777

    I reckon..

    The most important thing is to remember that its all about growth…and it happens when u sleep. so get lots. Also u gotta eat a lott. a good heavy free weight program is also an idea. always rem to work the big muscles every week. and be consistent. It took me years to learn the hard lesson about consistency. Stick to the sched no matter what, You’ll be bigger than me….thats for sure.

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