T Nation

My Journey to Being 'Swole'


#1

The1andOnly. Going to try and post every day as I have a lot of free time. Weight today 90kg. Height 5"9. Age 19. Body Fat 16%? (maybe more). I'm looking for pure size. No particular routine or special way to put on muscle purely trying to beat previous lifts.

Monday aka world chest day. 27th July Chest day.

Warm up 20kg dumbell press - 12 reps.
37.5 kg (first time ever) - 4 reps.
35kg - 6
35kg - 4.

Incline Dumbbell flyes.

Warm up 10kg x 12 reps.
22.5kg x 7.
22.5kg x 7.
22.5kg x 7.

Decline Bench press.

Warm up 40kg x 12
60kg x 8
62.5 x 8
65 x 8.

Flyes. 3 Sets

Press ups 8x4sets.

2 reflex Nexgen high potency multivitamins.
Breakfast (not much food left in the house) 11:30am - 110 grams of oats, 40 grams of whey concentrate.

2pm - 20 grams of maltodextrine and dextrose, 3 grams if creatine, 10 grams of whey concentrate powder.

Workout + shower 2:30-4:00. Post-workout shake. 3 grams of creatine, 30 grams of dextrose, 30 grams of maltodextrine, 40 grams of whey concentrate powder.

5:00 - 250 grams of mince beef, 150 grams of Wholemeal rice. 2 small onions.

8:00 - tin of tuna (130 grams) mayo. 150 grams of wholemeal rice.

11:00 - 150 grams of wholemeal rice, 250 grams of mince beef.

2:00 - 150 grams of low fat cottage cheese, 30 grams of whey concentrate powder, Nesquick, Semi-skimmed milk.
2 reflex Nexgen high potency multivitamins.

2:15 Sleep.


#2

Tuesday 29th July. Back day.

Warm up - Deadlift 40kg x 12 reps.
100kg x 8 reps.
120kg x 6 reps.
110 kg x 6 reps.

Bent over rows - warm up - 30kg x 12 reps.
50kg x 8.
50kg x 8.
60kg x 8.

Chin ups. 6 reps.
(-10kg) x 6
(-15kg) x 6
(-15kg) x 6

Seated Rows - warm up 26kg x 12.
68kg x 6.
61kg x 8.
61kg x 8.

Lat pull down (wide grip) - Warm up 38kg x 12.
70kg x 6.
70kg x 6.
70kg x 6.

2 reflex nexgen high potency multi-vitamins.
Wake up around 12. Protein shake 12:30 - 40grams of whey concentrate powder, 125 grams of oats. teaspoon of peanut butter. nesquick. semi-skimmed milk.

3grams of creatine + 10 grams of dextrose. Gym + shower 2:15-3:45.
Post-work out shake: 3g creatine, 40grams of whey concentrate powder, 30 grams of dextrose, 30 grams of maltodextrin, 20 grams of oats.

Post-workout meal 4:30 - 125 grams of white basmati rice, 130 grams of tinned tuna with mayo.

7:45 - 110 grams of brown rice, 130 grams of tinned tuna with mayo.

11:00 - 130 grams of brown rice, 130 grams of tinned tuna with mayo.
2 reflex nexgen high potency multi-vit tablets.

2:00 - Pre-bed shake 30 grams of whey concentrate powder, 30 grams of oats, tablespoon of peanut butter, 150 grams of low-fat cottage cheese. nesquick. milk.

Sleep - 2:30.


#3

Going to follow this guide tomorrow. http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/how_bodybuilders_should_eat