GodsGiftToFatBirds
Senior Don Juan
Yo
I've recently been spending time drawing up my goals and targets for the next 4 months, a sort of New Years Resolutions (except not at New Year) for all areas of my life, such as career, women, training etc.
This journal is all about my weight training goals over the next 4 months.
To give a little background, I started training with weights in my uni gym just under a year ago, and made pretty rapid progress up until June, when I finished uni.
Since then, I've been training sparodically back at home in my garden and garage, but a combination of injuries, lack of motivation and maybe not the best training programme have meant i haven't really progressed since June, and perhaps even gone back a little.
This journal's a serious attempt to get my training back on track. My goals by the end of January (4 months time) are:
1. to put on a stone of muscle, getting my weight up to 80kg (it's currently around 72-73kg i think, with very low bodyfat, but i'll know for sure tomorrow when i get my hands on a set of scales)
2. to make a noticeable improvement in physique (i'll take a photo tomorrow so that i can make comparisons).
I'm also very motivated by strength as well as size when i train, but i won't set any performance related goals (e.g. 1 Rep Max for different exercises) until i get back into training and find out my current performance levels.
In terms of schedule, starting tomorrow (Wednesday), I'm using a 3 day split with abs on separate days:
Mon: Legs
Tue: Abs
Wed: Biceps & Back
Thu: Abs
Fri: Chest, Shoulders & Triceps
And finally, in terms of diet and supplements, I'm planning on taking creatine before every session and whey after. I've not taken creatine before so the next week will be the loading phase.
I've also drawn up a basic 4-5 meal a day plan which will allow me to reach my daily targets of 5000 calories and 300g of protein when allowing for other snacks/ meals throughout the day. I've tried a 6 meal a day plan before but found it impossible to keep up on days when i had other things to do besides train and eat! So instead, I've come up with the idea of having 4 core meals a day to get the calories and protein i need to bulk:
Meal 1: 2 Toasted Sandwiches
1 Boiled Egg
1 Pint Milk
Calories = 885
Protein = 48g
Meal 2: 100g Pasta
100g Chicken
1 Egg
1 Pint Milk
Calories = 890
Protein = 65g
Meal 3: 500g Potatoes w/cheese
Half tin baked beans
Yoghurt
1 Pint Milk
Calories = 1390
Protein = 65g
Meal 4: 2 Toasted Sandwiches
1 Pint Milk
Calories = 735
Protein = 36g
Those 4 meals give me 3900 calories and 214 grams of protein by my rough calculations. Adding on a serving of whey and pint of milk (which i always have immediately after workouts) on training days, and a couple extra pints milk on non-training days to redress the balance, i'll have a total of 4335 calories and 266 grams of protein. Given that I'll probably have another meal every day (i'm living at home at the mo and my mum usually cooks me one
) and that i tend to have snacks in the day to, such as fruit etc, i should comfortably reach 5000 calories and 300g protein.
Anyway, I'm starting the training tomorrow so I'll post an update then, any advice or comments on what i'm doing very much appreciated. So long as it not of the 'wtf are you doing it like that for, you fvcking idiot' form cos there's too much of that kind of crap on here. And sorry for making this post such a long one but wtf, it was your choice to read it!
I've recently been spending time drawing up my goals and targets for the next 4 months, a sort of New Years Resolutions (except not at New Year) for all areas of my life, such as career, women, training etc.
This journal is all about my weight training goals over the next 4 months.
To give a little background, I started training with weights in my uni gym just under a year ago, and made pretty rapid progress up until June, when I finished uni.
Since then, I've been training sparodically back at home in my garden and garage, but a combination of injuries, lack of motivation and maybe not the best training programme have meant i haven't really progressed since June, and perhaps even gone back a little.
This journal's a serious attempt to get my training back on track. My goals by the end of January (4 months time) are:
1. to put on a stone of muscle, getting my weight up to 80kg (it's currently around 72-73kg i think, with very low bodyfat, but i'll know for sure tomorrow when i get my hands on a set of scales)
2. to make a noticeable improvement in physique (i'll take a photo tomorrow so that i can make comparisons).
I'm also very motivated by strength as well as size when i train, but i won't set any performance related goals (e.g. 1 Rep Max for different exercises) until i get back into training and find out my current performance levels.
In terms of schedule, starting tomorrow (Wednesday), I'm using a 3 day split with abs on separate days:
Mon: Legs
Tue: Abs
Wed: Biceps & Back
Thu: Abs
Fri: Chest, Shoulders & Triceps
And finally, in terms of diet and supplements, I'm planning on taking creatine before every session and whey after. I've not taken creatine before so the next week will be the loading phase.
I've also drawn up a basic 4-5 meal a day plan which will allow me to reach my daily targets of 5000 calories and 300g of protein when allowing for other snacks/ meals throughout the day. I've tried a 6 meal a day plan before but found it impossible to keep up on days when i had other things to do besides train and eat! So instead, I've come up with the idea of having 4 core meals a day to get the calories and protein i need to bulk:
Meal 1: 2 Toasted Sandwiches
1 Boiled Egg
1 Pint Milk
Calories = 885
Protein = 48g
Meal 2: 100g Pasta
100g Chicken
1 Egg
1 Pint Milk
Calories = 890
Protein = 65g
Meal 3: 500g Potatoes w/cheese
Half tin baked beans
Yoghurt
1 Pint Milk
Calories = 1390
Protein = 65g
Meal 4: 2 Toasted Sandwiches
1 Pint Milk
Calories = 735
Protein = 36g
Those 4 meals give me 3900 calories and 214 grams of protein by my rough calculations. Adding on a serving of whey and pint of milk (which i always have immediately after workouts) on training days, and a couple extra pints milk on non-training days to redress the balance, i'll have a total of 4335 calories and 266 grams of protein. Given that I'll probably have another meal every day (i'm living at home at the mo and my mum usually cooks me one
) and that i tend to have snacks in the day to, such as fruit etc, i should comfortably reach 5000 calories and 300g protein. Anyway, I'm starting the training tomorrow so I'll post an update then, any advice or comments on what i'm doing very much appreciated. So long as it not of the 'wtf are you doing it like that for, you fvcking idiot' form cos there's too much of that kind of crap on here. And sorry for making this post such a long one but wtf, it was your choice to read it!
