Advice

[danny_01]

Fairly new to this site, but I guess I am after some direction and advice with weight training and nutrition.

 

First of all I'm a 21yrs old, weighing in at 85kgs, at 183cm in height. Guessing around the 12-14% bf. I am glad to say I have gained a kg a month since Christmas - primarily through making sure I food prep and am reaching my calorie/protein intake. 3,500 calories of clean bulk. Always trained hard (fun part) haven't dieted the best over the years.

 

I'm currently lifting

- 120 kg Bench Press for 6-8reps x 2 sets (super set until I cant do more than 15reps of 60 kgs) or around the 48 kg mark with dumbbells for 8 reps.

 

- 110 kg Squats x 8r then make my way down to 80kgs x 8r (weakness in the legs)

 

- Shoulders Id be pushing around the 32 kg dumbbell mark for 8 reps - if not more

 

 

My day to day nutrition tends to be as followed

- 4 weetbix with banana

- protein bar

- pasta with cabanara sauce

- either chicken or steak with rice

- Whey protein shake - milk

- 6 scrambled eggs (yes with very few yolks)

(workout)

- Either steak or chicken with potatoes or rice again

 

Every now and then ill sneak in a burger at mc Donalds etc, just to get that weight on. or the odd peanut butter sandwich etc, or handful of nuts.

 

I guess I work out for pleasure and recreational purposes, but hopefully next few year, or following, I wouldn't mind competing in a physique class given my athletic figure and determination. Considering my age and how committed Id be, I believe I could do well, just have to stay off the grog!!

 

Goals -  well I'm trying to get to 90 kgs before summer, (kg a month) from there I will cut over the summer period, maintain strength and start sprint training (high reps etc) . Then Id get myself to 95kgs, ready for comp!! Hopefully most of my growth will be in my legs, wouldn't mind some sick legs.

May I ask would 95 kgs be the median weight in a novice tall physique class?

 

Cheers for reading this and if you have some advice hit me up, it would be much appreciated.

 

Good luck in reaching your goals Athletes!

 

Cheers yo!! !!

 

 

 

 

 

 

[maccaz]

looks like you have a good idea of what you are doing and aiming for.

 

only suggestion i have it maybe post up some photos, they are more useful than scale weight and bf% estimates and people on here will be able to give you some solid input

[Pseudonym]

Yep, photos would be good.

 

In terms of your diet, you reckon it's a pretty consistent 3500cal? Do you know what the protein/carb/fat breakdown is?

 

I think you'd be surprised at the weight of the physique guys. Tall physique would probably be 90-95kg off season, and around 85kg or less on stage. But don't go by the numbers - go by how you look.