ScottHenry Posted July 1, 2007 Report Share Posted July 1, 2007 Hey there guys Been training for about a year now but starting to get serious now...totally changed my diet to increase protein intake..looks a lil somethin like this:Breakfast: Porridge and Tablespoon of honey & Protein Shake (EAS 100%)GYMAfter Gym: Protein shakeLunch: Either chicken , lamb , steak plus loads of vegetables..potatoes kumara beans peas etcAfternoon: Tuna Dinner : 2 Eggs and baked beansBefore Bed : Protein shakeThats just a rough idea..plus drinking plenty of water at least 5 litres a dayI weigh 80 kg and 6 foot tall , do plenty of swimming and have just bought a road bike so my cardio levels are all good.looking to put some size on but also tone.Current Gym program looks like this:Day 1 : Arms Dips 3x10Bicep curls on easy bar : 3x10 30kgtricep pull down with v bar 3x10 54kgsingle dumbull curls 3x10 12.5skull crushers 3x10 25kgDay 2 : ChestBench press 3x10 70kgincline on smith press 3x10 around 50kgdecline on smith press 3x10 around 50kgDumbell chest press 20kgDay 3: Back and shouldersPull ups close grip 3x10millitary press 3x10 30kglat pull down 3x10 60kgdubbell shoulder press 3x10 17.5kgseated rows 3x10 54kgDay 4: Legs (lacking in size compared with my upper body)Squats 3x10 80kgcalf raises on smith machine 3x10 60kgleg press 3x10 220kgleg extension 3x10 50kgseated calf raises 3x10 40kgAs you can see im a bit confused with rep ranges so i play it safe and do 3x10 on everything so some advice would be great!! im looking at changing my program again maybe a Bicep/back , tricep/calfs, chest , legs.Look foward to learning alot!Cheersoh and i will get around to posting some pics Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted July 1, 2007 Report Share Posted July 1, 2007 Hi Scott. Good to have you here!Everything looks fine - you're doing well. I just have two little suggestions:1) Dinner is pretty light on the protein front. Two eggs will give you about 14g of protein, which is probably about half what you should be aiming for. You'll get a bit more protein in the baked beans, but regard that as a bonus, since it's not a huge amount, and the greatest quality protein anyway. It's also got a fair bit of sugar. I realise this was probably only a sample meal, not one you have daily, but thought I'd just point it out.2) Absolutely nothing wrong with doing 3x10 for everything. You'll want to change eventually to shock your body into new growth, but for now it's just fine. I've never been a huge fan of the "this muscle only responds to high/low reps" theories anyway. My only suggestion here is to rearrange your workout so chest day doesn't directly follow arms. Your triceps are also recruited in chest workouts, so to train them the day before doesn't leave time for recovery.Hope that helps. Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted July 1, 2007 Report Share Posted July 1, 2007 Damn... Scott Henry.Your name sounds so familiar!Then I saw you were from Nelson!How old are you? Quote Link to comment Share on other sites More sharing options...
ScottHenry Posted July 1, 2007 Author Report Share Posted July 1, 2007 Yeah bro i met u at tims party Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted July 1, 2007 Report Share Posted July 1, 2007 Aye! Haha! Did Tim send you here or did you find it yourself?Anyway, welcome bro. Quote Link to comment Share on other sites More sharing options...
ScottHenry Posted July 1, 2007 Author Report Share Posted July 1, 2007 na just came across it and seen u and tim were on it haha seems alrite ay Quote Link to comment Share on other sites More sharing options...
deegee Posted July 2, 2007 Report Share Posted July 2, 2007 Welcome ! It seems we are well represented from Nelson! Quote Link to comment Share on other sites More sharing options...
ScottHenry Posted July 2, 2007 Author Report Share Posted July 2, 2007 Hi Scott. Good to have you here!Everything looks fine - you're doing well. I just have two little suggestions:1) Dinner is pretty light on the protein front. Two eggs will give you about 14g of protein, which is probably about half what you should be aiming for. You'll get a bit more protein in the baked beans, but regard that as a bonus, since it's not a huge amount, and the greatest quality protein anyway. It's also got a fair bit of sugar. I realise this was probably only a sample meal, not one you have daily, but thought I'd just point it out.2) Absolutely nothing wrong with doing 3x10 for everything. You'll want to change eventually to shock your body into new growth, but for now it's just fine. I've never been a huge fan of the "this muscle only responds to high/low reps" theories anyway. My only suggestion here is to rearrange your workout so chest day doesn't directly follow arms. Your triceps are also recruited in chest workouts, so to train them the day before doesn't leave time for recovery.Hope that helps.So how do you suggest i change my reps? looking to build muscle but also tone...i want to shock my muscles buy changing my reps Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted July 3, 2007 Report Share Posted July 3, 2007 Every 8 weeks or so I like to change it up. If I've been doing high reps, say 12-15, I might drop it down to low reps of 6-8 for a bit. The conventional theory says that higher reps builds mass, while lower reps builds strength. I don't know whether that's true or not, but it certainly doesn't hurt to sit on the fence, and do both. Besides, change keeps things interesting. Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted July 3, 2007 Report Share Posted July 3, 2007 I read recently that higher volume builds mass. Of course with a good intensity. I'm giving 10 sets of 3 a go at the moment. Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted July 3, 2007 Report Share Posted July 3, 2007 No, its more food that builds mass Welcome to the forum! Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.