Alrite my names Dave and im 25, been training for bout 2-3 yrs and my gains have been shit.
No gains aint cutting it, Im doing courses in PT now, I want to look the part and know what I am doing.
I aint ever gonna quit, I got too much discpline yadda yadda yadda, but im just getting
pissed off that with all the effort i feel im putting in and yet its like its all for
fuckin nothin. I eat good/clean/big (ill post diet further down) might not be the best diet but should surely be enough to get me on my way…I go to the gym every time i set out to, I make sure i get at least 8hrs + sleep.
I basically work 8hrs eating all fuckin day, straight from work to the gym, then get home dinner, prep shit for next day then eat some more then sleep 24/7. like im sure alot of you all do, but i aint seen the improvements/gains whatever you call it that i feel i deserve.
Damn this is turning in to one big whine…SHIT.
My goals, well i used to just want to get HUGE. now i just wanna look like i actually work out, bigger chest/back/shoulders and legs thats all i want. Like i said i know i got the discipline, if i was told exactly ‘look eat this and do this’ i would do it to a t… so im here for some advice.
First off i aint updated my bio for a while so before you go nuts and OMFG your 6’4 and only weigh 200lbs eat some fucking food, Im now about 240 solid fat baby, nah not all fat…but seriously more fat that i want
Ive been round the block when it comes to routines, all the usuals WS4SB and Starting Strength, SS was good for a while (like half a yr) but then all the squatting was killin my knees so i backed off, my knees aint the strongest but my form sucks all types of balls.
Heres my current DIET and WORKOUT feel free to rip me shreds and all that.
Diet (this is pretty much the same every day, at least 2-3ltrs of water as well)
6:00am - Big bowl of branflakes, 2 slices of toast, 50g protein shake, apple
9:00am - 3 whole eggs 2 egg whites, 6 rice cakes, banana
Snack on nuts
12:00pm - 100 or so grams of chicken with veg and salad and a whole avacado,
and a 70g shake of powdered oats
2:30pm (preworkout) - couple of rice cakes with a shake consisting of 50g whey, 50g dextrose and 50g powdered oats
4:30-5pm (postworkout) - shake consisting of 50g whey, 50g dextrose and 50g powdered oats
6:00 pm - 3+ salmon fillets with veg and 100g+ brown rice
Then for the rest of the night i drink milk milk and more milk
9:00 pm - Tub of cottage cheese and chicken breast
Training - I made this routine up so it probably sucks
Tuesday - Back/traps/hams
Deadlift, do warm up sets of 5 reps till work set then 1x5
Bent over Barbell rows 3x8
Leg curls 3x10
Lat pulldown 3x8
Behing back shrugs 3x15
Bench press, warm up sets till work set then 3x5 of that weight
Incline DB press 3x10
Supported Dips 3x8
Tricep pull downs
Thursday 30 mins Steady State Cardio
Friday Shoulders & Biceps
Military Press, warm up sets till work set then 3x5 of that weight
DB Front raises 3x8
Rear Delt raises 4x10
Barbell Bicep curls 3x10
Reverse curls 3x10
Squat, warm up sets till work set then 3x5 of that weight
Leg press 3x10
Leg Curl 3x10
Leg Ext 3x10
Sunday 30 mins Steady State Cardio
Monday off, although not really as im at college doing a PT course
So yeah, looking at the above routine, it looks pretty shit dont it.