Hey guys new to the forums, may need advice :)

[timolio]

Hey guys, pretty new to the forums. Just wondering if my workout routine is all right? Btw I'm 75kg, about 170cm been working out pretty frequently for a year or so and struggling to get bigger legs. I'm a newbie pretty much.

Mondays- Hill run 7km, - Back/calves/forearms before dinner,

Tuesday - abs with abit of biceps/triceps

Wednesdays - 6km run - Chest/shoulders/abs

Thursdays - Rest- sometimes do small workout on what I feel I'm lacking

Fridays - 4km run - biceps/triceps and back again

Now I'm meant be doing theighs friday, but I had a sore back problems for a few months and I found I wasn't doing enough back workouts, my back is getting better now. I use to be real newbie and do lots of chest and biceps, etc so my legs got pretty toned but not big.

I eat tuna before and after workouts, should i get supplements? and try to eat eggs/ham/baked beans (but only before a run)/chicken during the day but lately being having red meat for dinner.

My goals are to get bigger all round and especially my legs to catch up, but I also want to maintain working on my abs too without gaining too much body fat, thats probably why I tend to run alot.

Any advice? and Good to be a member of the bodybuilding forums.

Cheers, Tim.

[Pseudonym]

Hi Tim, welcome to the forums.

First of all, if you're running that much just to stay lean, you probably need to relook at your diet. (If you're running because you enjoy it, or are training for something else, then that's a different story - although you'll need to increase your diet to compensate.)

So you're not doing any direct leg workouts? Running won't build size. I suggest you take a look in our Workout Library and find a 3 or 4-day split, then add 1-2 days running, leaving a day or two for rest.

I'm a bit confused about your diet. Post up everything you'd eat in a typical day, and we can have a look at it.

[timolio]

Cheers for the response.

Yea I try to eat pretty healthy.

Usually some weetbix-trim milk in the morning

Usually have tuna sandwichs, or eggs and ham sandwichs for lunch

Dinner always changes from red meat to white meat.

Eat alot of fruit throughout the day.

Also sometimes about once a week or two weeks ill get the munchies and eat lollies,chips for a night. Also I drink pretty much every weekend. Its why I run so much to try burn off the drinking and I workout pretty hard.

[Ninja]

Running 17km per week + no leg workouts = skinny legs

No other reason except maybe you might not be eating enough protein to grow judging by the outline of your diet

Welcome anyway. Read as many threads as you can and youll learn a lot :nod:

[Pseudonym]

Yeah, if that's all you're eating, AND you're running, it's no wonder you're not growing!

You might want to check out our Newbies Guide to Bodybuilding articles.

[greemah]

Your routine sounds pretty bad for any kind of muscle building (e.g. no leg work, triceps day before chest etc). You need to find a proper routine and stick to it for a significant amount of time (even when it gets hard as that's when you make the real gains), and eat slightly more calories than you normally do in order to build muscle. Diet foods sound ok except make sure you eat protein with every meal, and make sure to have at least 1 gram of protein per pound of bodyweight (multiply weight by 2.2 to find number)

[timolio]

Yea i had been following this guys build called sean somethin.

Yea i've quit doing long runs now and doing hill sprints twice a week instead.

Also I'm going to start up my squats again and legs exercises alot more.

And whats this about triceps? Should I do them the day or 2 days before I do my chest workout?

Btw I'm pretty happy with my upper body just not my lower body.

Sometimes I skip red meat because I don't want to put on fat just to burn off but it sounds like I should be having the red meat anyways .

Cheers for ya help and I'll look at that newbies guide too.

Thank god I came on this forum