STizzler
04-03-2011, 12:52 PM
So I finally decide to start a log of my training and nutrition after years of messing around doing endless sets of curls and benching down the gym and having a pretty poor diet (The sort of things new people do when they get introduced to the gym). I was a pretty fat kid in my childhood and go mocked quite badly at school - I essentially become fataphobic and loaded my diet with carbs which really didnt help! By my midteens I eventually lost the weight getting down to gaunt looking 140lbs. I'm now 20 and recently started Uni and joined the rugby team here and did pretty well, unfortunately the only thing that stopped my from playing for the first XV was my lack of size (According to my Coaches). At 6'1 and 150lbs I pretty much stuck out like a sore thumb on the field, the rest of the team are between around 180-210lbs so theres a pretty big differential! I looked around on the internet for the best way to get 'big' and picked up loads of conflicting advice - most of it broscience! I found this forum yesterday and read all the stickies on nutrition and developing routines. I worked out that my current diet was around 2100 calories around 400 below my calculate maintaince of 2500. I plan to add calories slowly, probably 200 this week (2300) and track my progress and adjust calories accordingly. I plan on slowly bulking over the off season to gain some mass and continue to try and do this throughout the season. I figure this is the best way to remain atheletic while gaining size. As far as my workout goes:
DB Press 1x3-5
Decline Press 2xMR
Flyes 3x8-12
Barbell Row 3x8-12
Clean Pull 3x8-12
Cable Curls 3x8-12
Depth Jumps 3x5
Step Ups 3x8-12
RDL 3x8-12
DB Snatch 3x8-12
Side Bends 3x8-12
Throw Downs 3x25
Incline Press 3xMR
Chin Ups 3x8-12
Rear Delt Flyes 3x8-12
Split Jerk 3x8-12
Barbell Shrugs 3x8-12
Dips 3x8-12
Deadlifts 1x3-5
Glute Ham 3x8-12
Front Squat 3x8-12
OH Squat 3x8-12
Leg Raises 3x8-12
As far as cardio goes, Monday and Thursday its HIIT Sprints (10x100m - 30s rest) and Hill Sprints on Tuesdays and Fridays (x10). I train 2 hours on Tuesdays, Wednesdays and Sundays during our off season. As far as diet goes, im following IF, I get up at around 11ish and train, then have my eating window from 12-8. I try to get the majority of my calories from whole unprocessed foods. As far as macros go its normally something like p -150, f - 60 cho - 240. Ill be posting some pics of food as well as progress pics. Any comments on diet or training etc would be greatly appreciated. Wish me Luck!
DB Press 1x3-5
Decline Press 2xMR
Flyes 3x8-12
Barbell Row 3x8-12
Clean Pull 3x8-12
Cable Curls 3x8-12
Depth Jumps 3x5
Step Ups 3x8-12
RDL 3x8-12
DB Snatch 3x8-12
Side Bends 3x8-12
Throw Downs 3x25
Incline Press 3xMR
Chin Ups 3x8-12
Rear Delt Flyes 3x8-12
Split Jerk 3x8-12
Barbell Shrugs 3x8-12
Dips 3x8-12
Deadlifts 1x3-5
Glute Ham 3x8-12
Front Squat 3x8-12
OH Squat 3x8-12
Leg Raises 3x8-12
As far as cardio goes, Monday and Thursday its HIIT Sprints (10x100m - 30s rest) and Hill Sprints on Tuesdays and Fridays (x10). I train 2 hours on Tuesdays, Wednesdays and Sundays during our off season. As far as diet goes, im following IF, I get up at around 11ish and train, then have my eating window from 12-8. I try to get the majority of my calories from whole unprocessed foods. As far as macros go its normally something like p -150, f - 60 cho - 240. Ill be posting some pics of food as well as progress pics. Any comments on diet or training etc would be greatly appreciated. Wish me Luck!