Been working out now for about 5 months hard. Gained about an inch on my arms and 2 on my chest. I have until early July when I finish school and basically get to show of my hard work at the gym in the summer months. So I have another 4 months roughly to make some serious gains.
I’m getting about 7-8 hours sleep when I can, and about 160-170g of protein a day (with the help of a shake most days). Just as an example of what I had to eat today:
Breakfast: Porridge, readybrek (basically just oats), then a protein bar shortly after.
About an an hour and a half later I had a packet of nuts, and 2 slices of bread.
Lunch: Lasagne, potato and vegetables. Protein shake (3 scopes - about 50g of protein) after (can’t really control what I have here, as it’s a school meal).
Tea: Ham sandwich and a small packet of peanuts.
Dinner: Salmon, potatoes and vegetables.
Snack later on: some cheese and bread perhaps.
As for my routine, it’s pretty brief currently due to limited time. at the moment I don’t do legs, but WILL do legs as soon as I am at uni come September.
Day 1 (arms):
Biceps: 4 sets of BB curls, 4 sets of Incline DB curls
Triceps: 3 sets of DB tricep extensions, 3 sets of CGBP, 3 sets of weighted bench dips + 3 sets of kickbacks if I have the energy, or feel I have not done enough.
Day 2 (chest and rear shoulders):
4 sets of flat DB bench, 4 sets of incline DB bench, 3 sets of flat DB flyes
Shoulders: 4 sets of DB rear delt rows
I don’t do arnold presses and shoulder presses because I don’t like the pressure it places on my shoulder joints (sorry, it’s probably just me).
So basically with that programme in mind, what would you suggest to add in my third session when the summer holidays kick in and I have mopre time? Other than legs, as I can only really start doing them at Uni at a good gym (there is no gym near us, and I have no money currently). The only money I do have I am going to spend getting my protein and creatine (to start soon).
Goals by the end of the summer are to add an inch on to my chest (to get it up to 41), and an inch to my arms (get them up to 15 inches cold). Deadlifts I tend to stick away from also as I just don’t really like them, even with good form I feel unsafe doing them. So, any suggestions with regards to diet or routine wold be great. I am currently about 170lbs and looking to eventually reach 190 with a low body fat. Currently it’s about 12-15%.