Damo's Get big or die trying attempt!!!

[Damo]

Hey guys, guess il start with saying a little bit about myself!

Im male, 20years old, currently studying environmental management.

my current weight is 77kg and my height is 6"1.

My goal is to get big haha... oviously..

my short term goals are 5kg's! so 82 , 87, 92 etc. my long term goal is 95kg!

I have trained before but never seriously! only ever lasting a month here or there. I have and am currently in the process of creating my diet.

giving me an intake of;

aprox 184 - 220 grams of protein ( excluding two myofusion whey shakes, one morning with breakfast and post workout)

539-616grams of carbs

40-60 grams of fat

Per day.

will be taking myofusion size on creatine aswel

I am going to train 5 days a week,, for aprox 1hour- 1hour 30mins

Planning on doing no cardio, just heavy weights!!

It all began today!!, strugled with the diet, hard to keep the food down haha.. anyways im off to the gym now, starting with my weakest part of my body! ( legs )

Thanks guys any help is highly appreciated!!

[mike27]

looks good!

train hard and smash it!

grams of all ur macro's look good, on the lean protein sources and complex carbs i hope :nod:

you mention just starting out again... id prolly be leaning towards just training for 3 days per week to start off

mon-wed-fri

then rest the other days

you may also want to look at some simple carbs to have at the gym if your going much longer than 90mins! thats quite a while for weights 5x per week just starting out.

[Damo]

My legs are like jelly...

Not pushing alot of weight , but didnt expect to , as i have never really trained my legs consistently.

Did 5 sets of 10 reps for each of these exercises

Leg Press - 55kg each side

Hack squat - 20kg each side ( right knee started hurting on this)

Hamstring curls ( or what ever its called) - 29.5kg

Leg raises/ curl things lol - 22.7kg

Calf raises - 70kg

having aprox 45-60 secs rest between sets.

The step outside my gym wasnt kind to me, nearly fell on my face. and the clutch in my car was abit of a knob haha..

Hey mike, not sure bout the complex carbs mate, just trying to get as many in as possible at the moment.. with as little fats as possible. Hope this is okay for now. ?

[Damo]

Back day;

5 sets of 10 reps

Lat pull down - 60kg

Lat pull down ( close grip ) -40kg

seated rows - 54.5kg

Upward rows - 30 kg

feel pretty weak.. hope the strenght builds as the size does

also struggling with this diet, haha eating more in one day than i would usually eat in two lol..

Feel completely drained now.. gona hit the hay.. sleep it off.

[steak]

Your journal cuaght my attention as we have the same name Damo (well mine's a nick name). Anyway a few tips as I was once thin like you...

I would cut back from 5 days a week to 4...get more rest/grow time in bro

try the best you can to stick to the food even if it gets too much...try smaller more ofetn, bigger further apart etc to get it in. If its purely size you want to add and arent anal about have a ripped 6 pack all year try a peanut butter sandwhich with a shake before bed or 200g of cottage cheese to keep you going through the night. You could always add a few litres of milk to your day too...

Stick to the basics...ditch all the goochi machines and get under a bar or set of dumbells bro..squat (deep as you can)deadlift, bench press, military press, bar and DB rows, chin ups, pulldowns, skull crushers and curls and make it hurt. the harder you push now the more you'll grow.

[Damo]

Hey steak, thanks for the advice mate.. got any other suggestions than peanut butter and cottage cheese, not to fond on either of them haha... im currently having cornflakes and my post workout shake just b4 i go to bed.

(Damos my nickname aswel, real name is damian )

Okay so shoulders and tri's today

DB shoulder press 22.5kg , 4th and 5th sets had to do drop set of 15kg.

Front raises - 10kg

side raises ( not sure on the names lol )- 8kg

Shoulders felt good, got a really nice burn.. was tired after doing them.

Tri's ( only got a half assed tri workout due to the gym closing haha, ran out of time )

Close grip ezi bar press - 10kg each side

Tricep pushdown with bar - 22.7kg

Then only managed to do 2 sets on each arm, of the cable pushdown's. before they kicked me out of the gym lol

All i seem to want to do is sleep lately, which is great cause i love my bed, took a nana nap before. haha , off to bed now, gnight everyone.

[mike27]

rice,pasta,wholegrain bread,quinoa

spuds, fruit and vege too

definatly some good natural peanut butter as above

8-9hrs sleep every night

lots of water 3ltr per day or more maybe

as steak says too.... 4 day split or 3. less is more! :nod:

rest!

heavy ass compounds as steak says

you may want to increase ur fat content to 1g per kg of bodyweight. so 77g per day in ur case

from:

flax oil

oil fish.... tuna,salmon

nuts such as almonds or walnuts... (peanut butter as above)

avocado

olive oil

keep its simple tho and you'll get great results

[mike27]

oh... you say cornflakes pre-bed with a shake.

ditch the flakes and get yourself some plain old cheap oats from the supemarket. nuke them with milk and eat that

complex carbs

have them from breakie too!

[Damo]

Okay mike, will do mate, cheers

[Damo]

Wow im tired........

DB bench press - 27.5kg , had to drop to 17.5kg on last set

DB incline bench press - 17.5kg

DB decline bench - 17.5kg

Was strugling with energy i think, left arm was strugling to keep up aswel

Managed to do some cable flys on a flat bench , was only doin 11kg each side tho, felt like i could step it up if had more energy lol..

Contemplating if im going to go to the gym 2moro, or take it off, i know i will feel guilty if i take it off , because i wouldnt of worked my biceps/ traps/ or abs.

Legs muscles are definately ripped, have to hype my self up to get out of my seat haha..

[Damo]

Trained arms yesterday, forgot to write down the weights, was just doing super sets. weighing my self 2moro

[Damo]

been real busy lately, but have still been in the gym, food has gone down a lil... had to miss tonight as got home afta the gym closed