I am starting back at the gym now for the first time in well over a year. When i was last doin it i went from 58kg to 85kg in about 2 years...mostly muscle. i am 6.4ft tall and 20 years old.
I will list my diet...my main problem is that im unemployed and am at tafe full time. I only gets 460 a fortnight and 200 of it goes to rent. I also currently pay 66 a fortnight for my internet. I have around $110 a week for food
Bowl of oats with some brown sugar and full cream milk and protein shake with 2 Swiss fish caps and a teaspoon of creatine.
a sandwich with peanut butter and maybe some fruit, or sandwich with cheese tomato and avocado.
stake sandwich or chicken with pasta and veggies like broccoli, carrot, beans and cauliflower
4: before dinner
Chicken or stake dinner with carbs and veggies.
7: before bed
And a protein shake with creatine after every workout whenever it is i get time to do it during the day.
Ok so since i have been rather lethargic and my muscles would be super week at the moment i am thinkin i should start of slow. I am gonna start with a 4 day a week workout.
Here is my workout i made myself, let me know what you think and what i should change, thanks
Squats: 4 sets of 8
Deadlifts: 4 sets of 6
calf raises: 4 sets of 20 seated or standing.
30 min walk/ride while drinkin my shake.
Pull ups 3x10
Lat pull downs: 4x12
Seated rows: 4x12
upright rows 4x10
bent over rows 4x8
Shoulder raises 4x16
Wednesday: chest and core
Flat Bench: 3x 12
Inclined bench 3x12
Cable Cross overs 3x15
Dumbbell bench 3x10
weighted sit ups 4x20
and some dips at the end if i can handle them.
Thursday: Cant make it to gym so day of and some light cardio
Dumbbell curls 3x12
barbell curls 3x12
skull crushers 3x12
tricept cable pushowns...forget the proper name: 3x12
Saturday: day off with some walking or maybe some cardio in a game of basketball
sunday: day off with some cardio
kk that's my workout i just made up as i went along in this post. I haven't been into this stuff for ages so looking forward to getting big and ripped again. Please make some comments on what you think about it all.