My First EVER MASS Building Diet and Training Program/journal!!!

[jlargey1]

Chest and triceps

 Incline bench press
1 x 12 = 50kg
1 x 12 = 60kg (10 on my own)
1 x 12 = 55kg
1 x 12 = 55kg (9 on my own)

 Flat dumbbell press
1 x 12 = 28kg
1 x 12 = 28kg (10 on my own)
1 x 12 = 28kg (9 on my own)
1 x 12 = 28kg (9 on my own)

 Incline fly cable
1 x 12 = 20kg
1 x 12 = 25kg (10 before brief rest)
1 x 12 = 20kg
1 x 12 = 20kg

 Decline barbell press
1 x 12 = 60kg
1 x 12 = 60kg
1 x 12 = 60kg
1 x 12 = 60kg (11 on my own)

 Close grip bench press seated (inner chest and tri?s)
1 x 12 = 60kg (9 reps on my own)
1 x 12 = 50kg (11 on my own)
1 x 12 = 50kg
1 x 12 = 50kg (10 on my own)

 Cable press downs
1 x 12 = 70kg
1 x 12 = 75kg
1 x 12 = 75kg
1 x 12 = 75kg (11 on my own)

 Lying skull crushers
1 x 12 = 25kg (9 on my own)
1 x 12 = 22.5kg (11 on own)
1 x 12 = 22.5kg (11 on own)
1 x 12 = 22.5kg

Finish on push ups 50 reps (failure) hard today but made sure I hit the big 5?0!

Session time 1hour 15 mins (working out with partner).
Rest between sets was basically him go, then I go 30 seconds or so after he finishes.
Beginning of week 2, all exercises this week will be based around the 12 rep range (failing at 12), and what an exercise to start off the week? (my most weakest of course) upper chest, incline barbell press, which last week I was not able to lift very heavy at all, doing only 60kg for 5 reps on my own! This week was some what different as I managed to get out 60kg on my second set for 10 reps alone, which has doubled in rep range from last week, strange, but hey I ain?t complaining!. I managed to attain good form on all exercises, although towards the end sets of the pressing exercises (4th set) I tended to speed the reps up a little to try and make sure I hit that target rep of 12 before I fatigued and needed help, which could be classed as either good will power, and determination, or little bit of cheating. Ill be harsh on myself and settle for a bit of both.
I found lying scull crushers quite hard today, but I feel my technique has also improved a lot on this exercise since a couple of weeks back when I introduced it into my training.

Overall good session today and I?m feeling good on my supplements, no side effects (only a little wind like always!) so far other than feeling that I am getting stronger (which may be present in my benching compared to last week!) tomorrow I and the next day I will not be taking the CNP pro-male as I am cycling 5 days on 2 days off (as recommended my CNP) but all other supplements will follow as per usual.
Energy level: 8

[jlargey1]

7.15
1x carrot
1x apple
1x pear

9.15
Oats and 30 gram of whey protein (optimum nutrition chocolate and mint) +1 banana, small handful of mixed nuts, sprinkle of wheat germ, with water and a splash of milk = 450kcal

11.30
1x pear
1x apple
1x handful of nuts

12-1.15 gym

1pm
1x apple during workout

1.45
1 x proteins shake with water and a splash of milk (maxi muscle cyclone 35grams)

1.45
Half a protein/ simple carbohydrate bar

2.10
1x Asian pear
1x tomato

3.45pm
Large fruit and salad pot (consist kidney beans, rice, chick pea?s, potatoes, chilli, peppers, lettuce, onion, almonds, cashews, pumpkin seeds, raisins, 2 eggs, tomatoes, cucumber, carrot, beetroot and other little bits. And in another bowl, strawberry, orange, pineapple, pear, apple, water melon, nuts and seeds again, with raisins, grapes, key wee, and other fruit.
All together combines to about 850kcal (75% carbohydrates, 15% fat, 10% protein).

6.30
Chicken breast with huge mixed pear salad, handful of nuts, 1 sweet potato, 3 eggs (whites only) 5 slim rice cakes, 3 large carrots.

7.30
Half Casein bsn syntha- 6/ half optimum whey (25g in total)

9pm
1x apple
1x Satsuma
1x carrot

10.10
1x home made protein bar, (consisting of 3 table spoons of peanut butter, 20 gram whey, handful of crushed nuts. =about 400kcal

10.30
1x pear

3700kcal (little over the limit but had to make up for it after all that cardio weekend!

[jlargey1]

Back and biceps

 pull up (body weight) as many as can do

Wide grip ? 10 reps, 10 reps, 6 reps, 7 reps
Close grip ? 8 reps, 7 reps, 6 reps, 5 reps

 dumbbell row
1 x 12 = 26kg
1 x 12 = 26kg
1 x 12 = 26kg
1 x 12 = 26kg

 lat pull down (wide)
1 x 12 = 56kg
1 x 12 = 56kg (11 on own)
1 x 12 = 56kg (10 on own)
1 x 12 = 56kg (11 on own)


 wide grip row machine
1 x 12 = 56kg (12 but with poor form on majority)
1 x 12 = 49kg (much better form)
1 x 12 = 49kg
1 x 12 = 49kg

 seated double arm dumbbell curl
1 x 12 = 14kg (9 on my own)
1 x 12 = 12kg (9 on my own)
1 x 12 = 12kg (10 on my own)

 incline seated alternate dumbbell curl
1 x 12 = 10kg
1 x 12 = 10kg
1 x 12 = 10kg

 preacher curl (z-bar)
1 x 12 =20kg (not including the bar)
1 x 12= 20kg (11 on my own)
1 x 12= 20kg (11 on my own)

 hammer curl (single arm dumbbell)
1 x 12 =14kg (poor form)
1 x 12= 12kg (much better)
1 x 12= 12kg

Cardio:
1k on 5 incline before treadmill 5 min
1k on 5 incline after treadmill 5 min
session today: although I had more sleep last night I didn?t feel quite as energetic in the gym today, I think mainly due to the fact that I was working out alone this time, and I was on a downer that I will be missing abs class tonight due to having to cover a shift in work, although I still got there and got a decent session done and dusted. Session time: 1hour 15mins
Pull ups were a killer today, as I these are my most hated exercise (maybe just because I am p**s poor at them) I tend to throw them at the beginning of the workout to get them out the way whilst I?m fresh.
I also involved dumbbell rows (single arm into my work out today which is very rare for me (again probably due to being p**s poor at them) but I thought It would be a good idea to involve this in order to achieve a balance in strength for both sides, as maybe towards the end of some pulling and rowing exercises I feel that my stronger side compensates for the weaker side. (Single and dumbbells would effectively eliminate any imbalance)
Energy level: 6.5

[jlargey1]

9.15
Oats and 30 gram of whey protein (optimum nutrition chocolate and mint) +1 banana, small handful of mixed nuts, sprinkle of wheat germ, with water and a splash of milk = 450kcal

10am
Half a home made protein peanut butter bar.

12pm
1 x apple
2x carrots
1/3rd of a protein/peanut butter bar

1.15
1x pear
1x carrot

2x bowls of vegetable stew, (consisting of broccoli, cauliflower, potatoes, Swede, carrot, onion, garlic, mushrooms, celery, peppers red yellow and green, pees and more.) overall about 700kcall

2.40
Small handful of nuts = 100kcal

Work 4-12

8.30
Jacket potato with chicken curry = 400kcal

9.15pm
1 chicken breast
With BBQ sauce, in a pita wrap,, also 1 huge tuna salad, with prawns, and olives.
One kiwi fruit and 2 apples. (All consisting of about 1000 kcal)


11.30
1 chicken breast

12pm
Casein proteins shake (30 grams)
1x carrot

Total; 3590kcal

[jlargey1]

Cardio abs and fore arms

Nice light day today:
2-2.40 steady/easy paced jog 4.4 miles in 38 mins or so.

Later that evening 4.30 ? forearms + 5-5.30 abs class

Reverse grip barbell curl Ez-bar

1x 12 = 5kg each side (bar = 7)
1x 12 = 5kg each side (bar = 7)
1x 12 = 5kg each side (bar = 7)
1x 12 = 5kg each side (bar = 7)

Barbell wrist curl on bench

1x 12 = 27.5kg
1x 12 = 27.5kg
1x 12 = 30kg
1x 12 = 27.5kg

Standing underhand barbell reverse wrist curl

1x 12 = 20kg
1x 12 = 22.5kg
1x 12 = 22.5kg (stopped at 10)
1x 12 = 20kg


5-5.30 = abs class; consists of all core and abs exercises

Note: was feeling good today energy wise, feel as though I could have got a decent work out done but I was patient and decided to wait until tomorrow for my shoulders and traps workout.
Hopefully I feel the same tomorrow if not better and I am able to put in a big session!

Final note: Got a bit of bad news today as I received a letter saying that I will be going into theatre for an operation on the 24th September which is this month, and will not be able to exercise properly for about 1 week, this will therefore effect this months plans and could either end up messing up my mass building plans, or possibly do me some good as I will be not doing any form of exercise and will therefore give my body a chance to 100% rest. I am going to put this at the back of my mind until the day comes, so until then lets build some more pounds of twisted steel and sex appeal! Ha

[jlargey1]

8.45
1x pear
2x carrots

10am
Half a home made peanut protein bar
1 x small 10g protein shakes

10.30
Oats and 30 gram of whey protein (optimum nutrition chocolate and mint) +1 banana, small handful of mixed nuts, sprinkle of wheat germ, with water and a splash of milk = 450kcal

12.15
one third of home made protein bar
2x carrots

12.45
1 x pear
1 x apple

1100

2-2.40 cardio

3pm
1x cereal bar
1x Satsuma
1x tomato
1x carrot

4pm
1x apple
2x carrots

4-530 forearms and abs

6.10
1x apple
Half home made protein and peanut butter bar

6.40
1 and a half chicken breast,
Half a cucumber
1 whole wheat bun
2x carrots
2x celery sticks
4x small potatoes
2x large cups of broccoli
1x pear, chopped
1x apple chopped
1 small handful of nuts
4x rivita rice cakes (total amount 850kcall)

9pm
Half home made protein and peanut butter bar

9.15
15 gram proteins shake casein syntha-6 (splash of milk and warm water)

10.45pm
20 gram protein shake (splash of milk and warm water)

Total amount = 2980kcal

[jlargey1]

Shoulders traps and neck
 machine shoulder press
2 x 15 reps- 40kg (warm up)

 cable low pulley raise (side)
1 x 12 = 15kg
1 x 12 = 15kg
1 x 12 = 15kg

 Arnold press
1 x 12 = 18kg (only got out 8 on my own!)
1 x 12 = 16kg (only got out 10 on my own!)
1 x 12 = 14kg
1 x 12 = 14kg

 Dumbbell upright row
1 x 12 = 14kg
1 x 12 = 14kg
1 x 12 = 14kg
1 x 12 = 14kg

 reverse peck deck, rear delts machine
1 x 12 = 35kg
1 x 12 = 42kg
1 x 12 = 42kg
1 x 12 = 42kg (only managed 11 for final set)

 seated dumbbell shrug
1 x 12 = 38kg
1 x 12 = 44kg
1 x 12 = 44kg
1 x 12 = 44kg

 Single arm standing on shoulder press machine seat, shrugs!
1 x 12 = 60kg
1 x 12 = 60kg
1 x 12 = 70kg
1 x 12 = 70kg

 Neck harness attached to cable super set (10 front, 10 back, 10 left, 10 right)

3 x set of:
Front 1 x 10 = 25kg
Back 1 x 10 = 15kg
Left 1 x 10 = 10kg
Right 1 x 10 = 10kg

I finished with 100 reps on the shoulder press machine on 25kg with 5 second rest in between each set of 10 reps. Just to flush blood through the shoulders.

Pretty decent session today, although a little different to how I usually go about things (as my normal shoulder day would start with standard shoulder press rather than lateral raises (which were done side to side continuous with no rest between all 3 sets, therefore pre exhausted shoulders before even hitting the presses.)
I found Arnold presses extremely hard today, I have not done these in a while but they are great to do in a shoulder session, I feel that they are a great mass builder as well as a shape developer, as the press travels full a full range of motion having to press from naturally lower than a 90 degree angle like in a normal press, which explains why you can not lift as much.
I will be sure to add the arnie press to a lot more of my sessions in order to get better at this exercise and hopefully lift heavier weight with the same amount of control and technique as I can lift with the light weight at the moment.
Note: I have run out of ON whey not so I will be taking maximuscle cyclone, which also has a small percentage of extra creatine in it also. See how we go on this then I will decide which I will purchase next.
Energy level: 8

[jlargey1]

8am
1x apple
15gram protein whey drink

9.30
Oats and 30 gram of whey protein (cyclone strawberry flavour) +1 banana, small handful of mixed nuts, sprinkle of wheat germ, with water and a splash of milk = 450kcal

11am
30 grams cyclone protein shake

1pm
2x apples

1.30
Quarter of home made protein bar
1x carrot

2.30
5 rice cakes
3x spoons of cottage cheese

3pm
1x pear

4.30pm
2x large bowls of chicken chasseur (2 chicken breasts chopped, broccoli, cauliflower, potatoes, Swede, carrot, onion, garlic, mushrooms, celery, peppers red yellow and green, pees and more.) overall about 1100 calories (high protein, high complex carbohydrates, high fibre, low fat) note: I wolfed it down I was that hungry, nearly ended up being sick! Although it was that nice I probably would have eaten it back up again! Deeeeeelish! 1100kcal for both

7.30pm
1x small bowl of chicken chasseur =400kcal

8.30
Half protein bar (home made with peanut butter, protein powder, oats, nuts, milk and sugar free honey)

9.30pm
Half protein bar (home made with peanut butter, protein powder, oats, nuts, milk and sugar free honey)
1x casein drink 20 grams syntha-6.
2x rice cakes with choc protein spread (home made)

10.45pm
1x casein drink 20 grams syntha-6.


Total = 3400kcal

[jlargey1]

Legs and lower back


 Leg extension
1 x 12 = 91kg
1 x 12 = 105kg
1 x 12 = 105kg

 Leg press
1 x 12 = 80kg
1 x 12 = 110kg
1 x 12 = 120kg (used a little bounce at the bottom after the 7th rep for momentum to get it up)
1 x 12 = 110kg

 Hack squat (barbell behind the back)
1 x 12 = 50kg
1 x 12 = 80kg
1 x 12 = 80kg
1 x 12 = 80kg

 Dead lifts (keep bar close to shins, roll up thighs!
1 x 12 = 80kg
1 x 12 = 80kg
1 x 12 = 80kg
1 x 12 = 80kg

 using back extension machine
1 x 20 = 20kg (10 reps without weight)
1 x 20 = 20kg (10 reps without weight)
1 x 20 = 20kg (10 reps without weight)

 Seated leg curl (hams)
1 x 12 = 70kg
1 x 12 = 70kg
1 x 12 = 70kg

 Calf raise seated using dumbbells on knees (with feet placed on a box)
1 x 25 = 42kg
1 x 25 = 42kg
1 x 25 = 46kg
1 x 25 = 50kg

Finished on 50 body weight squats, ass to bench.

Today?s session was super! I felt totally energised, and was lifting reasonable weight through out the whole session! A good example was the leg extension 12 reps of 105kg which for me is pretty darn good! As compared to last week lifting 112kg for 6 reps only!
I also felt pretty strong on the leg press today, yet on the third set I really felt like they were going to go, therefore I ended up using a bit of a bounce at the bottom for momentum to get it back up, just as some people do for bench press with the barbell bouncing slightly off their rib cage, I decided to stick the weight out and opt for better technique on the final painful set, which I did.
There were a few unfamiliar exercises which were used today (hack squat, and seated dumbbell calf raises) which I struggled on at first, especially the hack squats, but after going over the technique on the internet before hand I think I managed to get a grasp of it after the first or second initial set, which is why they were the lightest sets. I will have to do these more regular, after all ?practice makes perfect!?
I also went back to the gym for a couple of sets on abs and a couple of sets on groin and hip flexor machine, before I got my massage! 
Energy level: 9

[jlargey1]

8.45
Half apple
Oats and 30 gram of whey protein (cyclone strawberry flavour) +1 banana, small handful of mixed nuts, sprinkle of wheat germ, with water and a splash of milk = 450kcal

9.45
Half a home made protein bar

11.15
30 grams cyclone protein shake

1pm
2 x apples
Half a pear
1x carrot

2.30
1x large bowl of chicken chasseur (2 chicken breasts chopped, broccoli, cauliflower, potatoes, Swede, carrot, onion, garlic, mushrooms, celery, peppers red yellow and green, pees and more.) 400kcal

3.30
1x protein bar

4.45
1x pear
1x carrot
Half protein bar

6.30
Half protein bar
1x pear

8.30pm
30 grams syntha-6 protein shake

2x carrots
3x tomatoes
2x celery sticks
Half a pepper
Half a tine of salmon
Quarter of a cucumber
3x rice cakes

9.30
Protein bar (home made)

11.30
1x casein drink 20 grams syntha-6.


Total = 3130 kcal

[jlargey1]

Today was meant to be a rest day but seen as I will be flying all day tomorrow from the uk to floria and getting settled in my hotel I doubt I will have time, or even feel like working out, so I decided to do it today, just an arms and abs session, 1 hour 30 in total.


 Standing barbell curl

1 x 15 = 25kg
1 x 12 = 27.55kg
1 x 10 = 30kg
1 x 8 = 32.5kg

ABS- HANGING LEG RAISES 3X 10 REPS

 Close Grip bench (machine)
1 x 15 = 70kg
1 x 12 = 77kg
1 x 10 = 84kg
1 x 8 = 91kg

ABBS- SIT UP ON EXERCISE BALL 3 X 10 REPS

 Incline double handed dumbbell curls (with twist at the bottom)
1 x 10 = 14kg
1 x 8 = 16kg
1 x 8 = 16kg (only managed 7 on my own)
1 x 10 = 14kg (again only managed 7 on my own)

ABBS- SIDE CRUNCH ON EXERCISE BALL 3 X 10 REPS (EACH SIDE)

 Triceps skull crusher (extension) barbell
1 x 10 = 27.5kg
1 x 8 = 30kg
1 x 8 = 30kg
1 x 10 = 27.5kg

ABBS- HANGING KNEE RAISES 3X 10 REPS

 Single arm cable concentration curl (seated)

1 x 10 = 20kg
1 x 10 = 20kg
1 x 10 = 20kg

ABBS- DECLINE WEIGHTED SIT UP- 3 X 10 REPS

 Triceps single arm rope
1 x 10 = 25kg
1 x 10 = 25kg
1 x 10 = 25kg

I am aching to hell after yesterdays leg session, I got a massage last night which felt super, then I woke in the middle of the night to go to the toilet and wow!....I thought I couldn?t walk! Ha ultra DOMS! Anyway moving on, today?s session was decent, but a little rushed towards the end because I was going to be late for work so didn?t quite do all what I was planning, (one more abs exercise and a couple of drop sets for bi?s and tri?s with possibly a forearm super set to finish) but not too bad.
I felt super strong today on the seated close grip bench press, and bicep barbell curl, both exercises were my 1st and second, and they were performed with ultimate strict form, not allowing and momentum to bring the weight up using other muscles i.e. lower back by swinging. And I was pleased with how I managed to keep up a good pace through out the whole session, keeping my rest time lower than usual. Although I really struggled on the incline dumbbell curl, (note: must work on this exercise, as it?s a quality mass builder and you get a huge pump along with a nice stretch when performed right.)
Energy level: 9

[jlargey1]

Today was very hard day to keep track of all the things I ate and how much I ate as I was in work the majority of the day, rushed of my feet, although I was eating constantly through out the day, in fact a hell of a lot more than a normal day out of work! This is around about how I think it went.

8.30
1x pear
1x carrot
Full protein bar

10.30
Oats and 30 gram of whey protein (cyclone strawberry flavour) +1 banana, small handful of mixed nuts, sprinkle of wheat germ, with water and a splash of milk = 450kcal
Half protein bar

11- 11.30 arms and abs

1pm
Protein shake (30grams cyclone)
2 pears
Half a protein bar

1.30 tuna steak and chicken breast with chick peas

2pm
1x apple

4pm
Amino acid tablets
2 apples
2 slices of ham

6.30pm
8 Cray fish tails! Delish
10 king prawns & salmon
2 x tuna sandwich door stopper (about 450kcal each)

8.30
Chicken breast
Tuna sandwich
1x apple

10
1x pear
1x carrot
1x protein shake


Approximately: over 4500kcal today! Wow! That?s like the most I have eaten in one day in the past 2 years!

[jlargey1]

Hey there ppl, back from Florida today. Its now 22nd September 08.
I didn?t manage to keep track of my diet whilst I was away which I was a bit disappointed in, as I was doing everything perfect, writing down every little thing, but I suppose it gave me a bit of freedom from the chore, and brought me back to normality. I realised that whilst I was over in the U.S everything is bigger! From the food portion sizes top the people! And cheaper also! So was very easy to consume food all day every day, in fact I think I must have gone through about 12 bags of nuts and seeds whilst I was over there! trial mixes they were called, it was also easy to get my protein intake as a lot of stores sold protein bars and also I bought some protein/carb meal replacement drinks whilst I was over there, (ON Whey) and I was still consuming my amino acids, and vitamin supps, along with syntha-6 before bed.

I managed to get a work out 6 out of the 8 days I was there. which I thought was reasonable although they were totally different work outs as to what I usually perform, consisting of reps of 10-12, 4 sets, and 4 body parts, with little rest in between sets. the gym at the hotel was not top quality but it had relevant machines and dumbbells going up to 50lbs.

1st day- shoulders, traps, chest & abbs
2nd day- lats, back, biceps & abbs
3rd day - cardio 45 min run
4th day -quads, hams, calfs and lumbar
5th day - rest
6th day - biceps, triceps, forearms, & abbs
7th day - chest & shoulders
8th day - flying home

I decided to train like this for 2 reasons, one because I thought it?s a great way, and good opportunity for my body to feel a different type of stimulus as it may shock my body into a new feeling. Also it was a good way to get a cardio workout with weights and save precious time in the gym, when I could be outside sunbathing and living it up in the fun parks, with everybody else, after all it?s the 1st time I?ve ever been to Florida! And the last thing I want to say to people is I can?t really tell you much about the place because I was in the gym most of the time.

diet- consisted of snacking on fruits, nuts and protein bars through out the day with 3-5 main meals including chicken, fish, sweet potatoes, porridge etc.
I have put on a couple of pounds maybe whilst I have been in the u.s but cant tell for sure yet.

I had an awesome time, and really loved every second of it, although I cant wait to get back to training, yet I have only one slight set back as this Friday I go into hospital for a minor operation which could set me a few days out of the gym, I think November will be a good month to start fresh, now that I have got a feel of what its like to train for mass building, and dieting for mass building. I will see out the rest of this month preparing for November?the start of a new era!
When man becomes BEAST!

[LayzieBone085]

Hey bro, looking over your diet, you could drop a lot of fruit and eat more starchy carbs (bread, oats, rice, potatoes), and focus on more Lean Meats / Fatty Meats (Beef, Steak) and Chicken,Turkey,Tuna,Eggs,Milk instead of all of hose protein bars you like to include. Balance your meals some of them are incredibly small and some are very large.

I also notice you lack good fats in your diet, make sure to be eating peanut butter, almonds, Oil's, Fats from dairy, eggs, protein, and so forth and so on.

[TrailrParkTrash]

Hi James, yeah you need to increase your cals if you want to gain more lean mass.. I'm guessing you have a high metabolism, but your lean athletic physique is a good indication that you know what you're doing in the gym!

[soundcheck129]

Hey man, I wouldn't train abs two days in a row, give em some rest. Also, I'd add some more fat into your diet as well. And don't be afraid of going over your "limit," you need calories to grow!

[SquatTilYouDrop]

Your workout program seems balanced. It will build muscle in time.

As others have said UP your protein intake thus increasing your calorie count....You should take in some protein every meal in some form. Stick with it...

[d_k]

your workout routine is structured great, and you're getting in alot of calories... watch the scale and see if you're slowly adding weight, if not its time to up the cals.. which can be hard because I know, I have a fast metabolism too, need 4K cals a day!

[dragonoids]

hey dude!

Just looked through the posts. The workout looks okay and the diet, like others have said, needs more good fats and right carbs. Definitely think you got the right idea when planning the amount of calories and the workout to use. Subbed!

Cheers!

Regards
Clement

[jlargey1]

Originally Posted by LayzieBone085

Hey bro, looking over your diet, you could drop a lot of fruit and eat more starchy carbs (bread, oats, rice, potatoes), and focus on more Lean Meats / Fatty Meats (Beef, Steak) and Chicken,Turkey,Tuna,Eggs,Milk instead of all of hose protein bars you like to include. Balance your meals some of them are incredibly small and some are very large.

I also notice you lack good fats in your diet, make sure to be eating peanut butter, almonds, Oil's, Fats from dairy, eggs, protein, and so forth and so on.

hey layziebone085 appreciate you joining in!
yea i kinda agree with you, its just as i was previously loosing weight (via boxing diet) i tended to get hooked on high amounts of fruit and veg and low starch carbs because this helped me feel fuller for longer and loose weight but still consume food constantly through out the day, totaly agree with everything you have said, especially the fats, as through out the whole holiday ive just come back from in florida, i was constantly snacking on nuts and seeds all week! im now officially hooked! ha
regarding the breads and pasta's i really do want to bulk up, yet i dont wona put on all the fat that comes with it, you think i will just have to come to terms with the fact that i will put fat on as well as lean mass, then posibly shed if off once i have finished my mass building?
p.s thanks for your input

[jlargey1]

Originally Posted by TrailrParkTrash

Hi James, yeah you need to increase your cals if you want to gain more lean mass.. I'm guessing you have a high metabolism, but your lean athletic physique is a good indication that you know what you're doing in the gym!

ye i think i may have a fast metabolism although before boxing i didnt not think so as it was such hard work to loose weight! argh... cant loose it when you wanna, but you do when you wona keep it! CANT WIN! i have massivly changed my diet this month as my usual diet consisted of approx 2600, burining 1000-1500 per day approx diong exercise. if not more! but now my cal consumption is way up past the 3000 mark and my expenditure is possibly 500 per day. as i have cut down cardio massivly also!
thanks for your input also TrailrParkTrash. i hope you will keep me on my toes if i decide to skimp out on my diet and give me a "good old ass whoopin!"

[jlargey1]

Originally Posted by soundcheck129

Hey man, I wouldn't train abs two days in a row, give em some rest. Also, I'd add some more fat into your diet as well. And don't be afraid of going over your "limit," you need calories to grow!

yo soundcheck129, yea the thing about the abs is really anoying me, as i hate doing them on my own.
yet the classes in my gym on abs blast (30min) every mon, tue, wed...which i love doing because when your involved in a class it really urges you to go beyond the limit! well i find it does anyway.
but when ive done mon, tue, by the time wed comes im achin to hell! and i end up forcing myself through the session, knowing its only 30 mins max, and knowing ill have a 4 day rest untill monday arrives again. so i manage to live another day!
regarding the cal consumption i have explained in the prev reply, this seems to be a populare flaw ppl have spotted really need to look more in depth into this i guess.
thanks for joining the group

[jlargey1]

Originally Posted by SquatTilYouDrop

Your workout program seems balanced. It will build muscle in time.

As others have said UP your protein intake thus increasing your calorie count....You should take in some protein every meal in some form. Stick with it...

cheers squat till you drop (nice name man!)
appreciate the motivation and advice, i hope all comes in line, but like you say, only time will tell, GROW BABY! GROW!

[jlargey1]

Originally Posted by d_k

your workout routine is structured great, and you're getting in alot of calories... watch the scale and see if you're slowly adding weight, if not its time to up the cals.. which can be hard because I know, I have a fast metabolism too, need 4K cals a day!

Originally Posted by dragonoids

hey dude!

Just looked through the posts. The workout looks okay and the diet, like others have said, needs more good fats and right carbs. Definitely think you got the right idea when planning the amount of calories and the workout to use. Subbed!

Cheers!

Regards
Clement

glad i aint the only one D_K! ha....thanks guys good to hear posatives from both of ya, man i thought everything was going to pot! ha but no appreciate the neg's also, as i am a huge fan of working on weaknesess. both in and out the gym, i am a perfectionist, and if i feel something can be done to gain better results i will 100% go for it! so any little thing you see, i shuld change or keep, dont be afraid of makin it aware! hell i feel like takin on the roll of a ginni pig trying out all kinds of stuff. and i suppose everyone is different and its all about trial and error. bring it on!

[Greek_Elite]

Hey man got your PM obviosuly. Everything looks really good, jw what kind of protein (I saw it was ON, butthe regular Gold or Gainer or what) you take? IMO I think you should up the protein to 2 servings but try and get em solely pwo, try to the get rest of your protein from whole foods. I'm not a fan of "gainer" shakes cuz I think you can get the same protein/carbs w/ regular cheaper ON Gold and some waxy maize. For food, I also see you are eating alot of fruit, and while thats good, I think you have to up your complex carbs. More brown rice, pasta, cous cous, whole grain bread, very easy stuff to pair up with alot of chicken, fish, beef, etc (up your protein as well).

Good job with the casein protein too, definitely going to help. Seems like you got a good start, and you are extremely shredded (damn u haha), so just keep at it and the strength and size will come. Just push yourself too. Good luck I'll be stopping in time to time!

[jlargey1]

Originally Posted by Greek_Elite

Hey man got your PM obviosuly. Everything looks really good, jw what kind of protein (I saw it was ON, butthe regular Gold or Gainer or what) you take? IMO I think you should up the protein to 2 servings but try and get em solely pwo, try to the get rest of your protein from whole foods. I'm not a fan of "gainer" shakes cuz I think you can get the same protein/carbs w/ regular cheaper ON Gold and some waxy maize. For food, I also see you are eating alot of fruit, and while thats good, I think you have to up your complex carbs. More brown rice, pasta, cous cous, whole grain bread, very easy stuff to pair up with alot of chicken, fish, beef, etc (up your protein as well).

Good job with the casein protein too, definitely going to help. Seems like you got a good start, and you are extremely shredded (damn u haha), so just keep at it and the strength and size will come. Just push yourself too. Good luck I'll be stopping in time to time!

wow you got some great knowledge on this greek elite,
1st ye its opt nutrition, but ive been vairying it every now and again with maximuscle cyclone along with other stuff like CNP, but mainly ON whey 100% gold standard. although i have started adding 4-5 tea spoons of sugar to my post shake as the ON whey is low in both complex and simple carbs. and i have slight knowledge on knowing that you must influence an insuline secreation after a session when glucose levels are down in order for protein to be manufactured or synthersised within the muscle (i think) ha.
2nd, i was thinking of starting a gainer, but i think i get enough cal during the day any how including my whole food intake, everybody seems to be mentionining the protein consumption, or mentionioninig that it needs to be increased, although i feel that my pro uptake is fairly high, infact i thought it was too high at first, but maybe not, i have never been on a mass gain diet or programe before so this is all new so i will feel un natural about a fair few things, which is why its good to get advice if you guys.
although i totaly agree with the complex carb thing, which i feel may be just a mental thing as i stated in a post above, about when i was loosing weight for boxing. i also rarly opt for red meat as its fatty. i know im on a mass gain mode but i thought eating leaner meat like tuna, turkey, chicken, even ostrich etc would be better? i have heard that red meat contains creatine but i get that from tablets (and sometimes maximuscle cyclone) so is it really that important to add to my diet?
thanks for the time you have put into lookin over my programe,(and at the moment life!) as this is all i have dedication for!

[Greek_Elite]

Lean red meat is great and the fat isn't too bad it will help, but other lean meat will do as well, so maybe sub out some fruit for some other carbs paired up with whatever lean meat you want. I couldn't tell if you are already taking creatine consitently from the tabs, but if not you may want to look into getting some powder creatine and taking it consistently. CL's green mag is a great creatine, tastes bangin so its more of a treat than a supp lol.

Lay off the gainer, go for 2 servings of ON pwo followed by some carbs or someting, those gainers are so ridic expensive andj ust not worth it imo. But if you are lookin for a better pwo shake tho look at Torrent, has high quality carbs, some protein, creatine, and amino acids.. follow that w/ 1 serving of ON and that will def boost up your protein.

I'm out i gotta stop talkin bout food I'm getting hungry and I'm right in the middle of a fast haha take it easy

[bwelch1985]

Everything is looking great in here mayne!...You've got a lot of knowledgeable people in here...just listen to the advice your given and stick w/ what works best for YOU...The most important thing to remember in the iron game is to stay consistent...It takes time and dedication but you seem to be well on your way bud!

[jlargey1]

Originally Posted by Greek_Elite

Lean red meat is great and the fat isn't too bad it will help, but other lean meat will do as well, so maybe sub out some fruit for some other carbs paired up with whatever lean meat you want. I couldn't tell if you are already taking creatine consitently from the tabs, but if not you may want to look into getting some powder creatine and taking it consistently. CL's green mag is a great creatine, tastes bangin so its more of a treat than a supp lol.

Lay off the gainer, go for 2 servings of ON pwo followed by some carbs or someting, those gainers are so ridic expensive andj ust not worth it imo. But if you are lookin for a better pwo shake tho look at Torrent, has high quality carbs, some protein, creatine, and amino acids.. follow that w/ 1 serving of ON and that will def boost up your protein.

I'm out i gotta stop talkin bout food I'm getting hungry and I'm right in the middle of a fast haha take it easy

Originally Posted by bwelch1985

Everything is looking great in here mayne!...You've got a lot of knowledgeable people in here...just listen to the advice your given and stick w/ what works best for YOU...The most important thing to remember in the iron game is to stay consistent...It takes time and dedication but you seem to be well on your way bud!

thanks a million guys!
yea i will defo try out some lean red met, afterall i miss eating red meat (as i ate it quite a lot before i began boxing) yea i was going to start taking powder form of creatine, celltech as its on offer at my local GNC store, not too sure yet what supps ill be taking next month. as its a fresh new start, as i have been on holiday and go in for my opp tomoz. (fingers crossed everything goes well guys) not to mention i get my new times table for university on monday which i am studying exercise and health science, and im sure that will furthur increase my knowledge and motivation to go on and acheive the best balance of muscularity and physical fitness/health as possible! but like you say bwelch....it will take time, and i am defo in this for the long run! but as i am so excited and motivated at the moment, due to having a whole new perspective on training, nutrition and life its self i am just hoping to see my dedication result in segnificant 100% quality gains in as least time as possible. therefore its gona be hard for me to rest and sleep! the training is the easy part!!! ha anyways thanks again guys

[jlargey1]

Originally Posted by ndennis93

I agree 100%..

Stick to the basic dude, this is your mass building program. Take it back oldschool. Tuna, lean beef, chicken, rice, bread, and potatoes. Ditch the a lot of the fruit, balance everything and you're good to go.
Heavy weight=growth..again, stick and start with the basics that work. Bench, deads, squats, skulls, military presses and a lot of sweat!!!!

yea the NO PAIN, NO GAIN MENTALITY! i love it! defo goin to mix up my diet man, that seems to be the main point so far everybody has seemed to pull me on. but hopefully the training is going down well. i have just had an op today so will be out of training for about 1 week! absolutly devostated as i have not rested from training for more than 2 days in the past 2 years! (which after thinking about it, may not be a bad thing as i may give my body a chance to recover and rest before a big trasition next month....what you think? i really do strugle to rest out of the gym, when ever i'm at home i feel like im pacing up and down like a animal in a cage waiting to hit the gym again! is this me or do others feel the same??
ive been reading up a lot on mike menzer at the momement and he is huge on the rest side of training, stating that he reccomends no more than 2-3 sessions per week lasting no more than 15-20 mins! this seems crazy! no way i could just go gym for 20 mins max! 2-3 times a week. although his studies and experiments have shown i.e dorrien yates to gain the most quality mass ever in the shortest time! hmmm anyone got any points on this matter?

thanks for joinin the group ndennis93