Hello to everyone here at T-Nation!
This is my first post in these forums and first of all, would like to congratulate all the members for their excellent contributions and attitude towards what i consider the most important matter of the recent years,that is the nutrition, exercise and well-being of people around the globe.
WELL DONE N KEEP UP THE GOOD WORK!
Since i am the newest around here, i would like to present myself;
I am 28 years old in December. My weight is 82kgs and height 1,78m, bf is around 12% but im not sure about it. Will post a few pictures in a while so you can tell me your opinions. My training history goes as follows; as a youngster i played tennis and mountain-skied for teams until i started to reach competition level. I had to drop out because i was more interested in studying and time was not enough for both. Since then i still practise those two sports, but as hobbies.
I first stepped into a gym with the intention to bodybuild when i was 23, during my university years in the UK. I did not follow any specific program (because of inconsistencies in my way of living)but the results was an obvious drop in weight, an allround better feeling and attitude and a better me to look at.
This year (or last November more like it) i decided to practise weight training again, but this time for the long term. I made up my mind to follow an extremely healthy way of living plus i noticed that i was becoming very small due to long hours of soccer and swimming. The addition of training with weights was a must!!!
Here is my split routine;
MONDAY-Chest and Bi’s
Db chest press-4sets x 10 (plus 2 warm up and 1 burn out set)
Flat flies-4sets x 10
Incline Bb press-4sets x 10
Db pullovers-4sets x 10
Z-bar curls-4x10
Incline bench Db curls-4x10
Zottman curls-4x10
WEDNESDAY-Back and Tri’s
Pull ups-4x10 (bd weight)
Db bent-over rows-4x10
Still-leg deadlifts-4x10
Incl. reverse Db flyes-4x10
FRIDAY-Legs
Squats-4x10
Front&Back Curls-4x10 (supersetted)
Standing Calf raise-4x10
Sitted Calf raise-4x10
This program was suggested by the trainer who works for the gym i am attending when i told him that i would like to add some size to my frame.
CARDIO;
I try to involve enough cardio to my week as to not add a lot of fat. I play soccer for at least 90m (rigorous effort) three or two times/week on non-training days. Additionally, on training days (after my workout)i include 15m of highintensity cardio like cycling on stationary bike (hill mode) or suicides or skipping.
NUTRITION & SUPPS
I have not yet calculated my exact calories intake since the institute i am working for provides me with three meals daily;
8.30am- 6egg whites, 50gr of fullfat greek yogurt,1soup spoon of greek olive oil,3/4 of avocado, 1 glass of semi-skimmed milk and 1 cup of green tea.
12.30pm-2servings of Dymatize Elite Whey + 100g of green salad + 1 orange
17.30pm(pre-workout)-2servings of a creatine-nitric oxide formula + 1serving of royal jelly(best quality-not in pill form)
19.30pm(post workout)-100g of lean protein from whole food + 50g of greens
21.30pm- 2servings of Dymatize Elite Whey+ 1 orange.
COMMENTS
I know that my nutrition is not in check but i am trying to fix it. Any suggestions will be appreciated.
On my choice of supps, i can say that it was not well educated. The protein is ok, although it does not have any carbs but the creatine-nitric oxide formula is v. expensive for its qualities. I am convinced from testimonials and general reading that Biotest is the way to go for supps and i would like to ask if the sales announced for March 3rd are still on and for how long.
This is all bros, thanx for reading!
Any criticism & comments would be appreciated.
I will upload pictures very soon.
Peace.