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2004/06/01, 01:12 PM
Hi there, I've been training for about 18 months and have only seen slight improvements in my muscle build. I'm not naturally the biggest, I'm only 12st and 5'9. I was wondering if anyones got any tips on exercise and diet? What should I improve to see better results, I train 3 times a week. Also I've not got much money therefore supplements are out of the question for me. Please fellas could you help me out, I'm getting really frustrated about whats going on.
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2004/06/01, 01:25 PM
First off that isn't a bad weight, depending of course on your BF%, but if you are fairly lean, then you have a great base to work with.
Secondly we will need more info about the following:
- Goals
- Your Diet
- Workout routine
You told us you train 3 times a week, ok, but what is your Split, how many reps/Sets Do you do per Body part, and What exercises do you usually do? As for your Diet, give a brief Overview of what you typically eat. How many meals a day, what typical foods. also we need to know what you want to do, your profile says you would like to add 28lbs..but are you willing to add BF with that? or do you want to gain lean mass.
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2004/06/01, 01:34 PM
What speeder said but you should know some of the better advice on this board comes from the lasses
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Foolish consistancies are the hobgoblins of small minds.
Charlie
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2004/06/01, 01:47 PM
Charlie are you calling me a Girl...:angry: :laugh:
Actually i have to agree, there are some very knoweldgable Ladies on the board!!
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2004/06/01, 01:53 PM
The operative word there was but!! But if it fits.....:big_smile:
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Foolish consistancies are the hobgoblins of small minds.
Charlie
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2004/06/01, 02:20 PM
As I said I would like to gain 28pounds due to the fact I play Rugby. (Not at a high standard mind) I don't eat loads because i'm scared of gaining too much fat, I'd say I have (on a normal day)
3 Slices of toast or cereal for breakfast
Bag of crisps, chocolate bar or fruit for a snack
A sandwich (chicken or tuna) and soup for lunch
and a big main meal, either steak, chicken or pork with any of the following: Beans, Veg or chips.
I do in the gym one day of Back, lat pull down, upright row, seated row and pull ups.
One day of shoulders with biceps, Shoulder press, shruggs and a super set and bicep curls.
One day of chest incline,flat,decline bench and flyes and with tri ceps I do dips.
I do 3 sets for each with 12, 10 then 8 reps. Having said all that I do drink from time to time as I'm a student and wouldn't want to totally miss out on the social side of University.
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Quoting from speeder:
First off that isn't a bad weight, depending of course on your BF%, but if you are fairly lean, then you have a great base to work with.
Secondly we will need more info about the following:
- Goals
- Your Diet
- Workout routine
You told us you train 3 times a week, ok, but what is your Split, how many reps/Sets Do you do per Body part, and What exercises do you usually do? As for your Diet, give a brief Overview of what you typically eat. How many meals a day, what typical foods. also we need to know what you want to do, your profile says you would like to add 28lbs..but are you willing to add BF with that? or do you want to gain lean mass.
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2004/06/01, 02:41 PM
Where is the protein at breakfast? And at snack time.
And if you can afford steak, you can afford supplements.
Putting on muscle requires fuel.
Leg workouts will help you add decent mass on your entire frame. Don't skip legs!!!!
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If you fall down seven times, get up eight.
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2004/06/01, 03:02 PM
Well there is lots of room for Improvement. First you need to get that Diet in check. You need to eat more often, and eat a more Balanced Diet, consisting of Clean sources of Protien, and Complex Carbs. Don't Forget your Veggies ;) The saying you are what you eat, is 100% dead on. If you want to gain Mass, you need to Eat more calories than you consume, but don't just eat everything. Eat a clean and healthy Diet. If you can't afford Supplements, don't worry too much, just spend abit more on the proper Foods. If you can afford anything, get Whey Protien 1st. 2nd recommendation would be Creatine. but those are not needed, a proper Diet will do alot!!!
Look at the "Grocery list for Body Builders" to get an Idea of the foods you should be eating, and things to buy. Add in things like Oatmeal, Egg Whites, Tuna, Brown Rice, Whole Wheat Pasta. Chicken, Lean Beef, and Fish. Try and eat smaller meals more often, about 5x's a day.
Your Workout also could use some improving. As asimmer noted, don't skip legs. Esp if you are training for Rugby, legs and your trunk should be a focus. you need to work in your Abs, lower back, and Legs.
Maybe try a Split like this.
Chest/Tri's/Abs
Shoulders/traps
Legs/Calves
Back/Bi's
You can start with 2 exercises per Body Part and 3 sets. 12/10/8 is fine for Reps. Work your way up to doing at least 3 exercises per body part, and 3 sets. You may also want to Modify your reps to something like 8/8/6, and going as heavy as you can Handle. (depending if you have a spotter)
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2004/06/02, 10:24 AM
Cheers for the advice, looked at that grocery list and I'm going to give it a go. I've got some modest dumbells at home which are only 12kg. Could I gain any benefit from using these and if so what would I have to do with them? Thanks.
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Quoting from speeder:
Well there is lots of room for Improvement. First you need to get that Diet in check. You need to eat more often, and eat a more Balanced Diet, consisting of Clean sources of Protien, and Complex Carbs. Don't Forget your Veggies ;) The saying you are what you eat, is 100% dead on. If you want to gain Mass, you need to Eat more calories than you consume, but don't just eat everything. Eat a clean and healthy Diet. If you can't afford Supplements, don't worry too much, just spend abit more on the proper Foods. If you can afford anything, get Whey Protien 1st. 2nd recommendation would be Creatine. but those are not needed, a proper Diet will do alot!!!
Look at the "Grocery list for Body Builders" to get an Idea of the foods you should be eating, and things to buy. Add in things like Oatmeal, Egg Whites, Tuna, Brown Rice, Whole Wheat Pasta. Chicken, Lean Beef, and Fish. Try and eat smaller meals more often, about 5x's a day.
Your Workout also could use some improving. As asimmer noted, don't skip legs. Esp if you are training for Rugby, legs and your trunk should be a focus. you need to work in your Abs, lower back, and Legs.
Maybe try a Split like this.
Chest/Tri's/Abs
Shoulders/traps
Legs/Calves
Back/Bi's
You can start with 2 exercises per Body Part and 3 sets. 12/10/8 is fine for Reps. Work your way up to doing at least 3 exercises per body part, and 3 sets. You may also want to Modify your reps to something like 8/8/6, and going as heavy as you can Handle. (depending if you have a spotter)
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