Feedback on my beginner work out / diet

[Username]

Hello, I am new to this site and have just made a beginner workout I'd like feedback on.

- My goal to gain muscle mass.

- I've only worked out for 18 months finishing about two years ago, since then I've researched more about bodybuilding.

- Joined the gym again almost two months ago and I've been doing slightly unstructured workouts since then and I'm keen on making and keeping to a good workout plan.

- Flaws that I do not want to change are not enough sleep and only working out 4 times a week.

- I'm 62kgs and about 5 feet and 8.5 inches (174cm)

My work out is here:

http://www.nzbodybuilding.co.nz/viewtopic.php?f=33&t=14812

Note:

- I do drop sets with most of the compound exercises (hence they have 4 sets not 3)

- I'm yet to increase the weight in each consecutive set, I will probably start doing that when I plateau

- Like you I also cringe at the fact that my pull ups / dips are assisted :banging:

My nutrition looks like this:

06:00 - Wake

- 2 Fish oil tablets / 1 Multi-vitamin

- Creatine* with fruit juice

06:30 - Nutigrain

08:30 - Protein Shake (after gym)

10:30 - Canned Chicken / Tuna (90g) with 2 slices of bread

13:00 - Chicken on rice

16:30 - Protein Shake

18:00 - Vegetable / Fruit / Nuts

20:00 - Canned Chicken / Tuna (185g) with crackers

22:30 - Quite variable but it always has some nutritional value

- 1 fish oil tablet

23:00 - Sleep

*I will start using the creatine next week

[karm015]

Flaws that I do not want to change are not enough sleep

I'm yet to increase the weight in each consecutive set

My nutrition looks like this:

06:30 - Nutigrain

:doh:

[Pseudonym]

I agree with Karma on the Nutrigrain and sleep issues...

Nutrigrain, despite what the ads suggest, is pure sugar. You'd much be better off with oats and a scoop of protein powder (cheaper too).

Sleep is critical. That's when your body repairs itself and grows. Having said that, I'm also guilty of not having enough - but I do try to fix it! How much sleep are you getting?

The rest of the diet looks reasonable, although the standard bodybuilder diet would have six meals with a source of protein and carbs in each. You're kind of getting there, but it could be improved. How long have you been on this diet, and how has your weight changed?

I don't think you necessarily need to increase the weight on every set. The more important question is whether you're pushing your limits on every set. You should be.

Anyway, welcome to NZBB, Username!

[Username]

Cheers guys for the help guys, I will ditch the nutrigain asap! Can't believe I was deluded into thinking that stuff was good for you.

I'm going to try get seven hours every day but it's going to be hard this year as I've got other shit going on.

22:30 is meant to say Dinner which makes four and a half meals (excluding the protein shakes and fruit and nuts I eat), I'll change the morning canned tuna/chicken to the 185g and call that a meal. to get to five.

I've sort of JUST reached being able to eat this diet consistently, my stomach has always been extremely small, but i've noticeably expanded it now and I was 60kg when I started.

Yeah i'm definitely pushing my limits on every set in the gym! That's the relatively easy part for me, force-feeding however is a struggle.

[nzboy]

correct me if im wrong, some of your meals can be combined to one and have like 3 hour gap between meals. Keep creatine for post workout or pre workout not when you wake up. Since you are waking up at 6, like me I wake up at 5.30 I drink Mass gainer, some ON gold whey, glutamine, and 1 cup of oats all blended. This used to be two meals ive combined to one. that will keep me going for good 3 hours. After gym have fast carbs, protein is not bad but something like creatine with dextrose will be even better. And then tuna can be taken out and add bit larger piece of chicken for lunch and make it bit early so its 1-1.5hours after workout. Seems like you are taking too much fish oil too which may cause blood to go thin.

If you are going natural maintain around 6-7 meals and proper ratio of carbs protein and fat.

Hope this helps

[Username]

- I do have my creatine pre workout I think the way I wrote it can be misleading

- I will make sure I supplement my oats

- Thanks for letting me know about the fish oil stuff, I checked up on it but thankfully I'm under but I'll just take 2 instead of 3 to be safe

- I'll add in dextrose with creatine (and l-glutamine / beta alanine) after my work out

- Unfortunately I finish my work out at 8:15 so I can't have lunch after it =P but I get what you mean about having a large meal soon after