I’m a 20 yo student I’ve been training for about a year and a half and i’m lookin for some advice. Basically in two weeks i’m moving down to dublin away from home for a years work placement, i’ll be away from most of my friends and family the whole time and want to come back bigger and leaner than i am now so much so that when everyone see’s me again they think i have been doin my placement in a gym and not a business!
Currently i’m 210lbs i’ve never had my bodyfat percentage taken properly but after looking up and trying a few different electronic ones i place my BF% around 15-16.
I’ve just finshed Waterbury’s total body training and i have put on a little mass and a good bit of strength which i’m happy with.
Not really sure of how many lifts to give so i’ll just give all the compound moves that i do. I only started squatting and deadlift with this program and i have tendonitis in my knees so thats the reason they arn’t impressive but i’m tryin hard to get them up!
My lifts are currently as follows:
Reg Bench: 253lbs
Decline Bench 275lbs
Lyin Row: 220lbs
As you can see i think i have a bit of an imbalance in my pecs i seem to have a larger stonger lower pec but i’m trying to work on this by doin more reg bench than decline.
My Diet for a regular day is currently as follows:
Whole cup of oats
2 large spoonfuls of milled flax, sunflower, pumpkin and sesame seeds & goji berries
protein shake (1&1/2 scoops of Phd Pharma Whey)
large brown roll with chicken and salad
PWO: 2 and a half scoops of Surge Recovery
about an hour later round 3-4:00
200g’s brown pasta with a tin of tuna
6-7:00 Dinner (normally what my mum cooks)
Normally consists of the usual meat(chicken or beef) with veg and spuds normally have a massive helping.
Couple of big scoops of peanut butter maybe some brown toast big glass of milk.
12 onwards (Bedtime)
1&1/2 scoops of phd pharma whey with milk sometimes a little more peanut butter.
I’m really lookin for advice on how to get more mass and get stronger i plan to keep bulking for the next 10 months then for the final 2 before i come home cutting i may think of doing the V-Diet if funds will allow stuff costs a lot more to get over here. i’m unsure of which program/s would be best for the bulking period and which will help me get bigger and stronger the quickest.
does anyone know of any tips or good programs that i would benefit from in my current position.
Sorry about the essay above just wanted to include as much information as possible so you can see where i’m at and areas that may need improvement etc! Also i don’t want to be considered a Troll!!
Any Advice would be great!