hi my name is frank im 28 last year i decided i needed to do something with my body i was weak and skinny
im 5/8 and weighed 138lbs my max bench was 30kg x3 and i could curl 10kg just about
so i started my eating right less fat more calories (3000+)/protein (200g+)
and due to kids/work and my one child is disabled i opted for a split chest/tries , back/arms, shoulders/legs
all ive done is keep between the 8-10 rep i really want to bulk up
after a year of this i now weigh 165lbs my max bench is 70kg x8 and curl 40kg x8
i cant afford a gym i barely get by with the supplements as it only me and the kids
i have a standard bench, bar,dumbells home type
is there anything someone could recommend i do more of to progress or changing something as im not seeing so much results anymore
i am a hard gainer and am new to this site so i apologise if im in the wrong place
thanks guys
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05-18-2017, 02:36 PM #1
- Join Date: May 2017
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10
- Rep Power: 0
new to this not sure im in the right place to post
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05-19-2017, 04:32 AM #2
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,513
- Rep Power: 1338185
You could do a program like All Pros (in the sticky threads) as this only needs a barbell.
Note that nutrition is not about reducing fat - fat is not the enemy. In fact it's essential to health. It's about a small but consistent surplus and getting enough protein. You can get most of your protein from wholefoods but it actually works out cheaper to use whey once or twice a day.
Eat 4 times a day - breakfast, lunch, dinner and pre-bed. Each time ensure you get at least 30g of protein (you can check how many calories and protein grams stuff has by reading food labels or using myfitnesspal)
If you don't gain around 2-3lbs a month, increase your calorie intake by 200 cals and keep going.
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05-19-2017, 09:17 AM #3
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05-19-2017, 09:57 AM #4
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05-19-2017, 12:44 PM #5
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,513
- Rep Power: 1338185
Don't buy the bcaa and zma again, they don't do anything.
It's better to buy whey rather than mass gainer. Mass gainer is just whey with some cheap carb thrown in - you have more control over your diet if you have whey on its own. You can always add 'normal' foods to increase the calorie count if needed - i.e. tasty things like bread, rice, oats, potatoes etc.
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05-19-2017, 01:33 PM #6
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05-19-2017, 02:02 PM #7
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05-19-2017, 02:06 PM #8
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05-19-2017, 02:21 PM #9
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05-19-2017, 02:58 PM #10
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05-19-2017, 04:09 PM #11
Protein shake before workout, aminos afterwards, at the minimum depending on finances. Eat, eat, eat, raisin a family takes precedece. Be patient and stay with the routine and it'll come together.
1st: chest
2nd: deltoids
3rd: off
4th: triceps/biceps
5th: legs, lats/back
6th: off
7th: fun dayLast edited by weightpile; 05-19-2017 at 04:12 PM. Reason: typo
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05-20-2017, 12:48 PM #12
- Join Date: May 2017
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 10
- Rep Power: 0
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