Long time spectator, new poster needs advice.

[-[Hades]-]

heya peeps,

I've been reading these forums for a while now trying to pick
out some info that is relevant to me but what I have leart is
that everyone is differant and needs a differant approach.

Ill give you all my info, food, training and so on and if someone
could knock out some info that would suit me that would be great.

AGE 19
WEIGHT 165lbs
HEIGHT 6ft,1
BF not sure, pretty low tho

Cardio - 2 a week in the evening on empty stomach 20 - 30.
Weights - 3 a week in the evening on empty stomach 30 - 40.

Breakfast - 8:00 - cereal, toast with peanut butter, glass of milk and glass of water.
Snack - 11:00 - 2*fruit, nutri grain bar.
Lunch - 1:00/1:30 - large turkey salad\turkey coleslaw crusty roll.
Snack - 4:00 - 2*fruit, nutri grain bar.
Tea - 6:30 - 2 or 3 of the following, pasta, rice, chicken, fish, turkey, ham, potatoes with salad.
Evening - 10:00 - 11:00 - 2*toast with peanut butter.

5 - 6 pints of water per day.

I work from 9 - 5 office job, gym usually 8:00ish in evening.

Im not particually worried about losing anynore weight, Im just really
after muscle mass and definition now. I currently do a weight I can manage
4/5 sets of 8 reps. I work:

Back and Shoulders 1 night.
Arms and Chest 1 night.
Legs and Abs 1 night.

Ok, I think thats it all

As I said, ANY input would be greatly appreciated!!

Many Thanks,

 

[HeavyDutyGuy]

I would go heavier and cut your sets a bit and do something like

Day 1 Incline Press 2warmups, 2x6-8
Pec Dec 1 warmup , 2x8-10
Standing Calf Raises 1warmup,2x10-15

Day2 Overhead Presses, 2x6-10
Laterals2x8-10
Pushdowns 2x8-12

Rest one day

Day3 DB Pullovers 2x6-10
BB Rows 1x5-8
Pulldowns 2x6-10
Curls 2 x6-10
Day4 Leg Extension 2x8-15
Squat 1x10
Leg Curl 2x8-12

 

[JeetKuneDo]

Welcome hades......
Diet seems pretty good. ..... goto tmag.com .... run a search for massive eating. Look at it, it will let u work out your caloric intake. Also with regards to your sets .....

6-8 for large muscle groups.
2-4 for small .....
i think .... someone correct me if im wrong....... these are general guidelines.
Sorry im in a rush.
Laters
Jeet

 

[BigAndy69]

How long have you been training, and how consistently?

Beginners usually need more sets and higher reps (8-12).

They usually haven't learned to generate high intensity with a couple of work sets or so.

 

[Belial]

Less fruit, more protein. Nutri-grain bars are not low GI carbs like many think.

 

[life is good]

Yeah, I would have to say add a lot more protien (chicknen, tuna, lean meats or protien shakes for convenience. Keep looking at the other posts. good luck.

 

[-[Hades]-]

Thanks allot guys.

Protein is THAT important then eh ? Ill get a tub ASAP then. Should I take
it even on my in between days ? if so is a drink every 12 hrs ok. Ill have one
after my work out and then another in the morning (9pm/9am).

Is the quality of Protein from different company's vast enough for an amateur
like myself to notice of would I be ok with a £30 6lb tub ?(think that's what I saw)

Cheers again,

H.