NEW MEMBER WANTS YOU HELP

[black wayne]

hey guys just wondering if anyone can give me some tips on gainining more size im currently 100kg which if u go by pounds im 225 pounds with 18% bodyfat and my target is to get to 225 punds with 9-12% bodyfat so would like if any of you guys have any tips im currently consumming 5000 cals a day with 360g protein over 6 meals

[soundsgood]

Actually Wayne its 220 pounds. Whats your training programme like at the moment?

[black wayne]

Actually Wayne its 220 pounds. Whats your training programme like at the moment?

well ive just changed my program about 4 weeks ago and ive been doing the following:

MONDAY: CHEST,SHOULDERS & TRICEPS

TUESDAY: LEGS

WEDNESDAY: OFF

THURSDAY: BACK & ARMS

FRIDAY: CHEST,SHOULDERS & TRICEPS

SATURDAY: LEGS

SUNDAY: OFF

if u need to know more just ask i dont think its my training or my rest time that needs work but my diet that needs to improve but if u have any ideas or tips please let me know.

[two_phat]

Any reason why you do every part of body twice per week except your back??

You'd probably need to post your diet up to get help with it.

[Luigi]

how heavy do you go ? hitting legs twice a week must get tiring...

[black wayne]

hey there guys the reason i training every body part twice except my back as i feel my back in my stongests bodypart and i feel my other bodyparts need work as for my diet i have five meals a day over the period of the day my diet is as follows:

5:30AM WAKE UP

6AM MEAL 1:180g oats with 400ml milk

10:30AM MEAL 2: 200g turkey with sweet potato

12:30PM MEAL 3: ground beef with mash potatoa & veg

3PM MEAL 4: protein shake (60g protein)

5:30PM PRE WORKOUT SHAKE

7:00PM POST WORKOUT SHAKE

8:30PM -9PM MEAL 5: DINNER (60g protein) & (50gcarbs)

10:30pm bed

i have been doing this for the past 6 weeks since stop dieting eating the same every day aprt from dinner which depends on what the ladys cooking

[Dragon]

You could add some carbs with the post workout shake - rolled oats or bananas are 30g carbs each. And another shake at 10pm before bed with a banana.

[black wayne]

how heavy do you go ? hitting legs twice a week must get tiring...

hi there luigi you asked how heavy i go with the weights so here goes with my best lift is 300 pound on the bench press for 1 rep 225 pounds for 10 reps

[two_phat]

hi there luigi you asked how heavy i go with the weights so here goes with my best lift is 300 pound on the bench press for 1 rep 225 pounds for 10 reps

thats some pretty impressive numbers there..

[black wayne]

BACK WORKOUT:

CHINS:

4 SETS OF 15 REPS WITH A 15KG PLATE TIED ROUND MY WAIST

FRONT PULLDOWNS:

SET 1: 77KG FOR 10 REPS

SET 2: 100KG FOR 10 REPS

SET 3: 114KG FOR 6 REPS

SET 4: 114KG FOR 6 REPS

BARBELL ROWS:

2 WARM UP SETS: 61KG FOR 20 REPS

SET 3: 102KG FOR 15 REPS

SET 4: 142KG FOR 10REPS

DEADLIFTS:

SET 1: 102KG FOR 12 REPS

SET 2: 142KG FOR 8 REPS

SET 3: 142KG FOR 8 REPS