Hi My gym got a new smith machine and cable machine so finally I can sort of work out properly! In addition to this they have dumbells and a few benches plus some machines.
Basically my plan is to bulk-up I have been training for about two years sort of serious. I am 5"11 and weigh 70kg (154lb) and I want to reach 175lb within 4-6 months. I will try to include some pics I am quite buff at the moment but really want to bulk up so I can fill out my clothes a bit!
Anyway my diet consists of
Meal 1 Oats-so-simple (1 serving) or 2 x Weetabix
Meal 2 Reflex Instant Whey Protein (2 measures) Reflex Creapure Creatine (1 measure) in water
Meal 3 Tuna sandwiches * 6 (not too sure what to eat here, just know I need more of it!)
Meal 4 Rampage Protein Bar
Meal 5 Dinner with family
Meal 6 Reflex Instant Whey Protein (2 measures) in milk
My workout plan is as follows:
Workout 1 Chest + Triceps
Bench Press 3*8
Incline Bench Press 3*8
Dumbell Flys 3*8
Dips 3*6
Rope Pull-Downs
Workout 2 Legs + Shoulders
Squats 3*10
Leg Extensions 3*10
Calf Raises 3*10
Shoulder Press 3*8
Lateral Raises 3*8
Workout 3 Back + Biceps
Deadlifts 3*8
Barbell Rows 3*8
Wide Grip Pullups 3*6
Dumbell Curls 3*8
So anyway if anyone can give me some suggestions or critique my workout or diet (both are a little rough right now!) I would apprieciate it.
Cheers
Deepraj
Basically my plan is to bulk-up I have been training for about two years sort of serious. I am 5"11 and weigh 70kg (154lb) and I want to reach 175lb within 4-6 months. I will try to include some pics I am quite buff at the moment but really want to bulk up so I can fill out my clothes a bit!
Anyway my diet consists of
Meal 1 Oats-so-simple (1 serving) or 2 x Weetabix
Meal 2 Reflex Instant Whey Protein (2 measures) Reflex Creapure Creatine (1 measure) in water
Meal 3 Tuna sandwiches * 6 (not too sure what to eat here, just know I need more of it!)
Meal 4 Rampage Protein Bar
Meal 5 Dinner with family
Meal 6 Reflex Instant Whey Protein (2 measures) in milk
My workout plan is as follows:
Workout 1 Chest + Triceps
Bench Press 3*8
Incline Bench Press 3*8
Dumbell Flys 3*8
Dips 3*6
Rope Pull-Downs
Workout 2 Legs + Shoulders
Squats 3*10
Leg Extensions 3*10
Calf Raises 3*10
Shoulder Press 3*8
Lateral Raises 3*8
Workout 3 Back + Biceps
Deadlifts 3*8
Barbell Rows 3*8
Wide Grip Pullups 3*6
Dumbell Curls 3*8
So anyway if anyone can give me some suggestions or critique my workout or diet (both are a little rough right now!) I would apprieciate it.
Cheers
Deepraj
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