T Nation

Hey Guys Newbie Needs Help


#1

Hey as you can tell im new here but not really just been trolling the articles and fourm for awhile. just looking for a bit for advice on my diet and my split. I would like to give you a run down of my history as well for you to get the full picture. I asked in the beginners but no help

In October 2008 i weighed 75 KGS at 6''2 Partying all week non stop for 2 yrs prior but i then broke my foot for the 3rd time in a night club dancing to Blutonium Boy you prolly dont know him anyway... I then was told i had to undergo foot reco fun fun NO... For 10 months i couldnt place my foot on the ground at all full stop. I weighted in at 140 Kgs Arrrrggghhh you say.

I then saw a PT what a waste of money i put on weight and my fat % didnt go down because no one told me about diet i just stopped eating dinner. Then i took it on myself to loose the weight. So i did got a top of the range mountian bike started riding to work 2 hours in the morning then train home at night. I precribed my self with a full protein minimal carbs just 30g of nuts 1 bananna 350g of rice. 6 months later i weighed in at 95 Kgs. then it was slow goin till about 2 months ago i started back at the gym.

Diet:
Morning 7-8am
4 Eggs
2 Toast
2 cups of oats
1 OP Nut PRO Complex
10 am
350g Pasta with 350g of Chicken/Tuna/Steak
1 OP Nut PRO Complex
1 Muslie Bar
Broccolie, Carrot, Colliflower
11:30-12am/pm
350g Pasta with 350g of Chicken/Tuna/Steak
1 OP Nut PRO Complex
1 Muslie Bar
Broccolie, Carrot, Colliflower
3pm
350g Pasta with 350g of Chicken/Tuna/Steak
1 OP Nut PRO Complex
1 Muslie Bar
Broccolie, Carrot, Colliflower
6pm
350g Pasta with 350g of Chicken/Tuna/Steak
1 OP Nut PRO Complex
1 Muslie Bar
Broccolie, Carrot, Colliflower
8pm
400g Rump Steak
1 OP Nut PRO Complex
11:30-12am/pm
Peanut Butter and Cottage cheese in the blender on a Weetbix YUCK HORRIBLE
I dont sleep well so about 3 or 4 am i wake up hungy so i just have a shake and slowly head back to sleep.

Monday
Decline BB Bench 5x5
BB Bench 5x5
DB Bench 5x5
Incline Bench 5x5
Flys 5x5
Dips 5x10

Wensday
Millatry Press 5x5
Lat Raise 5x10
Face pull 5x10
Shrugs 5x10 ( I WANT HUGE TRAPS )
UPright BB Row 5x5

Friday
Dead lift 5x5
Row 5x5
Lat Pull Down 5x10
Chins 5x10

Sat or Sun ( depending on whats happening in life )
Swats 5x5
Leg Press 5x5
Leg Curl 5x5
Calve Standing Ext 5x10 ( I love working my calve love not being able to walk properly the next day lol )
Farmers walks to increase grip strength walk till i drop

So guys thats my life story, Thankyou in advance for any advice given im going to post my latest pic from yesterday tell me what you think i only know how to post 1 so if i could have at tute on posting pics aswell Cheers from the fella down under.


#2

I think you might be looking for the bodybuilding forum.


#3

First of all, what is your overall goal? That will help with giving you advice.

Your chest day is an absolute disaster, but I don't want to dig too far into your programming until I know where you want to go with it.


#4

yeah....chest day is terrible. no matter what you're trying to do. unless over training is the goal. Your whole split needs help, really, but post up some goals, other than HYOOGE TRAPS! and we'll try and help you out.


#5

Is it just me or does this smell like the bullshit? I think you're full of it.


#6

where is your direct arm training?


#7

Try eating more muslie.


#8

I just read this as try eating more muscle.
Not bad advice.


#9

a fan of nut pro haha - gained 65kgs in 10 months fuck thatttt


#10

you broke your foot dancing in a club listening to crappy music....OP, is this you? ^^^^