Whittie
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Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
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Gym people really....
I was wondering what you think of the current diet i'm on. I've put just short of two stone on in the last 9 months. I was under 9 stone and now i'm 10.7 stone. I've not put a lot of weight on since early december, yet i'm still hammering my diet. What would you recommend for me to carry on putting weight on like I was doing.
I'm still wanting to put more weight on. I've got a set routine with the gym;
Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday - Shoulders
Friday - Arms
Sat - Squash
Which seems to be working well for me. I'm not doing a great deal of cardio in the gym, mainly the grappler inbetween sets, and the rower for a 10 min warm ups. I am however now playing 5 a side and play squash every saturday.
9am - 4 eggs in an omelette with a tin of tuna chunks in with melted cheese on top. Followed by a two pints of milk.
11am - Quick snack - Pack of chicken followed by 500g of yoghurt.
1pm - 2 chicken portions and lots of pasta, topped with various sauces, including chicken tonights etc.. with a few pints of water to drink.
2pm - Shake - PHD Synergy (water)
3pm - Gym
4pm - Shake - Weight gainer (milk)
5pm - Snack, pack of nuts.
7pm - Tea - 2 Large tuna steaks, with asparagus, brocli, other greens, followed by 500g of yoghurt.
10pm - Smoothie, 2 bananas, ice cream, half a pack of nuts and milk.
1am - Bed
9am - Two bowls of porridge with manuca honey.
11am - Snack - pack of nuts
1pm - 2 tins of tuna and 500g of rice, with 2 pints of milk to drink.
2pm - Shake - Phd Synergy with water
3pm - Gym
4pm - Shake - Weight gainer
5pm - Snack - Pack of chicken on a sandwich, followed by water
7pm - Tea - Large chicken breasts with a jacket potato and pasta.
10pm - Smoothie, strawberries, grapes, orange juice.
1am - Bed
9am - Scrambled eggs (usually 4 eggs) with ham pieces in. Followed by 2 pints of milk.
11am - Snack - packet of chicken on a sandwich.
1pm - Macaroni cheese ready meal, with a jacket potato - Followed by water
2pm - Shake - Phd synergy
3pm - Gym
4pm - Shake - Weight gainer
5pm - Snack - Packet of nuts and some milk
7pm - Salmon fillets and stir fry, followed by 500g of natural yoghurt.
10pm - Smoothie, cranberry juice, strawberries, grapes and a dollop of ice cream.
Cheers for any advice.
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Marc
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Registered: 11th Aug 02
Location: York
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Thats a lot of gym visits! I go every other day!
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Marc
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Registered: 11th Aug 02
Location: York
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Also, are you getting enough sleep? ie enough time for your body to fully recover from each gym visit, going to bed 1am after what you've done seems pretty late!
Havn't read whats in the Chicken Tonight sauces etc but I'm assuming you've checked the nutrional, fat, carb values etc?
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Whittie
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Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
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Just concentrate on one area a day tbh. Used to have a rest day wednesday and did legs / abs on the same day as shoulders. Just ended up in my routine, plus it gives them a chance to recover for squash on sat's 
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Whittie
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Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
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quote:
Originally posted by Marc
Also, are you getting enough sleep? ie enough time for your body to fully recover from each gym visit, going to bed 1am after what you've done seems pretty late!
Havn't read whats in the Chicken Tonight sauces etc but I'm assuming you've checked the nutrional, fat, carb values etc?
I've not read up on the sauces but i'm assuming they're full of crap, but got fed up of tomato's . The same diet can get boring 
No i'm not getting enough sleep. Usually go to bed between 12 and 2, and i'm always up and showered by 8. I do need to do something about this.
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Tommy L
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Registered: 21st Aug 06
Location: Northampton Drives: Audi wagon
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I'd agree with Marc about the number of visits. I go every other day now. So it works out 4 times a week with a day rest period in between.
But you seem to have a very good set diet, something i need to sort out.
I've lost about 6/7 pounds in the last month as i haven't been  Need to get it back up asap
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Whittie
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Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
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Alcohol isn't helping mate. I've not drank for a few weeks and feel so much better for it
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Tommy L
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Registered: 21st Aug 06
Location: Northampton Drives: Audi wagon
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I don't drink that often 
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jamez_zz
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Registered: 9th Nov 06
Location: Hullywood
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Your training far to often mate. Your muscles will not have enough time to recover.
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A1EX
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Registered: 29th Mar 00
Location: Turku, Finland
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try doing splits, ie
Monday - chest/biceps
Tuesday - Shoulders/triceps
Wed - Offday
Thursday - Back
Friday - legs/(any area you maybe need to concentrate on more if you can)
Sat- do your squash
sunday - offday
also it doesnt seem like you are getting enough sleep...
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Whittie
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Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
User status: Offline
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quote:
Originally posted by jamez_zz
Your training far to often mate. Your muscles will not have enough time to recover.
It's only muscle groups though, isn't it?
I've done back today, not touched legs / chest / arms / shoulders.
Surely if I concentrate on one group, the resting one has enough time to recover?
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
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quote:
Originally posted by A1EX
try doing splits, ie
Monday - chest/biceps
Tuesday - Shoulders/triceps
Wed - Offday
Thursday - Back
Friday - legs/(any area you maybe need to concentrate on more if you can)
Sat- do your squash
sunday - offday
also it doesnt seem like you are getting enough sleep...
Doing legs day before squash would be worst call ever!
Whittie, i'd ask the question on a more specialised forum.
You said you haven't put much weight on since December, have you plateau'd with the weights you are lifting as well? If so try changing your routine up a bit, chin-ups with widening grips to mix it up a bit and dips, awesome exercises if you not already doing them.
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Whittie
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Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
User status: Offline
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quote:
Originally posted by Carl
quote:
Originally posted by A1EX
try doing splits, ie
Monday - chest/biceps
Tuesday - Shoulders/triceps
Wed - Offday
Thursday - Back
Friday - legs/(any area you maybe need to concentrate on more if you can)
Sat- do your squash
sunday - offday
also it doesnt seem like you are getting enough sleep...
Doing legs day before squash would be worst call ever!
Whittie, i'd ask the question on a more specialised forum.
You said you haven't put much weight on since December, have you plateau'd with the weights you are lifting as well? If so try changing your routine up a bit, chin-ups with widening grips to mix it up a bit and dips, awesome exercises if you not already doing them.
Legs ache 2 days after I do them, so wouldn't be doing that.
I have posted elsewhere mate, just wanted to see mixed opinions, i know there's a few personal trainers on here etc..
I am still raising weight mate, always try and get that "last rep"
Grips were supper wide on pull ups today.
Really have no idea why my weight hasn't moved since early December. I've not changed anything, my diet is the same, if not better. Plus i'm doing less cardio.
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Minty_Fresh
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Registered: 1st May 08
Location: westmidlands
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get yourself a good whey protein with your weight gain sup..
will help alot!
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A1EX
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Registered: 29th Mar 00
Location: Turku, Finland
User status: Offline
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quote:
Originally posted by Whittie
quote:
Originally posted by Carl
quote:
Originally posted by A1EX
try doing splits, ie
Monday - chest/biceps
Tuesday - Shoulders/triceps
Wed - Offday
Thursday - Back
Friday - legs/(any area you maybe need to concentrate on more if you can)
Sat- do your squash
sunday - offday
also it doesnt seem like you are getting enough sleep...
Doing legs day before squash would be worst call ever!
Whittie, i'd ask the question on a more specialised forum.
You said you haven't put much weight on since December, have you plateau'd with the weights you are lifting as well? If so try changing your routine up a bit, chin-ups with widening grips to mix it up a bit and dips, awesome exercises if you not already doing them.
Legs ache 2 days after I do them, so wouldn't be doing that.
I have posted elsewhere mate, just wanted to see mixed opinions, i know there's a few personal trainers on here etc..
I am still raising weight mate, always try and get that "last rep"
Grips were supper wide on pull ups today.
Really have no idea why my weight hasn't moved since early December. I've not changed anything, my diet is the same, if not better. Plus i'm doing less cardio.
sorry didnt realise what i wrote there haha but maybe thats why nothing has changed, as you have been doing the same routine over and over, try mixing it all up a bit, you have to change your routines every now and again 
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Whittie
Member
Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
User status: Offline
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Read the diet. I've been on PHD synergey before the gym for 6 months+ and PHD Pharma Whey for about 4 months.
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Whittie
Member
Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
User status: Offline
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quote:
Originally posted by A1EX
quote:
Originally posted by Whittie
quote:
Originally posted by Carl
quote:
Originally posted by A1EX
try doing splits, ie
Monday - chest/biceps
Tuesday - Shoulders/triceps
Wed - Offday
Thursday - Back
Friday - legs/(any area you maybe need to concentrate on more if you can)
Sat- do your squash
sunday - offday
also it doesnt seem like you are getting enough sleep...
Doing legs day before squash would be worst call ever!
Whittie, i'd ask the question on a more specialised forum.
You said you haven't put much weight on since December, have you plateau'd with the weights you are lifting as well? If so try changing your routine up a bit, chin-ups with widening grips to mix it up a bit and dips, awesome exercises if you not already doing them.
Legs ache 2 days after I do them, so wouldn't be doing that.
I have posted elsewhere mate, just wanted to see mixed opinions, i know there's a few personal trainers on here etc..
I am still raising weight mate, always try and get that "last rep"
Grips were supper wide on pull ups today.
Really have no idea why my weight hasn't moved since early December. I've not changed anything, my diet is the same, if not better. Plus i'm doing less cardio.
sorry didnt realise what i wrote there haha but maybe thats why nothing has changed, as you have been doing the same routine over and over, try mixing it all up a bit, you have to change your routines every now and again
I mix up the exercises but not what muscle group on which day, if that makes sense?
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A1EX
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Registered: 29th Mar 00
Location: Turku, Finland
User status: Offline
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also do you like cottage cheese, try having that before you go to bed aswell
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Whittie
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Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
User status: Offline
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I do sometimes, when I can't be arsed having a smoothie
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A1EX
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Registered: 29th Mar 00
Location: Turku, Finland
User status: Offline
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i understand what you mean, im at 200lb's now and slowly climbing well, changing my routines every six weeks and diet aswell
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Whittie
Member
Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
User status: Offline
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What's that in stone? 14ish? Fair play, have you got a set routine? Or just go every so often etc?
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A1EX
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Registered: 29th Mar 00
Location: Turku, Finland
User status: Offline
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set routine, well up until just before xmas picked up an injury causing me extreme headaches and pains in my neck when heavy benching. Literally just started again on Monday everything seems ok and good now so keen to get right back into it, january has been horrible missing it so much
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
User status: Offline
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quote:
Originally posted by Whittie
quote:
Originally posted by Carl
quote:
Originally posted by A1EX
Legs ache 2 days after I do them, so wouldn't be doing that.
I have posted elsewhere mate, just wanted to see mixed opinions, i know there's a few personal trainers on here etc..
I am still raising weight mate, always try and get that "last rep"
Grips were supper wide on pull ups today.
Really have no idea why my weight hasn't moved since early December. I've not changed anything, my diet is the same, if not better. Plus i'm doing less cardio.
Bodies are very complex things, if you are still getting stronger then stick with it, it will come. Have you tried keeping track of your measurements? Will give you something else objective to measure your progress.
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jamez_zz
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Registered: 9th Nov 06
Location: Hullywood
User status: Offline
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When you trained back today, what workout(s) did you do?
Really, you need to join muscle groups together, I.E Chest and Biceps like Alex said.
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Wrighty
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Registered: 28th Feb 04
Location: Howden
User status: Offline
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quote:
Originally posted by jamez_zz
When you trained back today, what workout(s) did you do?
Really, you need to join muscle groups together, I.E Chest and Biceps like Alex said.
yeah
less days at the gym, do 2 groups at a time mate
back/biceps
chest/triceps
or do allover a couple of times a week
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