I need help!!!

[Brown10]

Hey Team

Im currently looking at changing my program. At the moment Im hitting each muscle group once per week and am not seeing the results I want - Im doing everything I can think of correctly ie - technique, supplements, nutrition etc. So Ive been reading up a little and have come to the conclusion that Im going to hit each muscle group twice per week so as per below:

Day 1 - Legs & Abs

Day 2 - Back, Shoulders and Traps

Day 3 - Chest, Bi's and Tri'ss

Day 4 - Legs & Abs

Day 5 - Back, Shoulders & Traps

Day 6 - Chest, Bi's and Tri's

Day 7 - Rest Day

I have 2 different work outs for both Chest & Shoulders so would alternate these so that Im not doing the same exercise twice per week...cardio is 15 - 20mins on Days 2, 4 & 6.

Im wanting to know what you guys think??? Am I gonna burn out or will I see some good results?

[jono]

1. post up a complete summary of your diet

[Brown10]

1. post up a complete summary of your diet

8:15-8:30am Breakfast - 1 cup poridge, 1 protein shake (WPI), 1 banana, 1 cup of green Tea

10:30am Snack 1

1 Large tin of tuna or chicken chop chop (180g), 1.5 scoops of protein powder and Banana or 4 Boiled eggs and a small tub of natural yogurt and 10 almonds or cashew nuts

11.30-12pm Lunch: Usually sushi or large can tuna/chicken + 1 whole grain pita bread or 2 slices of whole grain bread or 1 cup of cooked rice.

+1 small piece of fruit.

1:30 - 2pm: Weights session (usually 55mins to hour) - during weights I have a intra creatine drink with Protein shake straight after workout

3.30-4.00pm Snack 2:

1 Large tin of tuna or chicken chop chop or 1.5 scoops of protein powder and Banana or 1/2 cup of porridge or 4 Boiled eggs and a small tub of natural yogurt and 10 almonds or cashew nuts

6:30-7:00pm Dinner

(LOW Carbs under 45g of net carbs)

Lean beef/chicken/fish (200-220g cooked weight) or 2 whole eggs and 6 whites.

+ one of the following carb options: 1 x wholegrain wrap or wholegrain pita bread, or 1x medium kumara or 3/4 cup cooked rice or 1.5 slices of whole grain bread.

[Draft]

Hey dude, what are your goals (sorry I may have missed this) based on your weight training vs cardio I would assume you're trying to gain?

Also, big gap there from dinner to break the next day, maybe try eat something with fat and protein before bed to stop your body getting catabolic in the night.

[Brown10]

Hey dude, what are your goals (sorry I may have missed this) based on your weight training vs cardio I would assume you're trying to gain?

Well, yeah to gain size & strength..im weighing about 78kgs, body fat % is roughly 16% so yeah

[Grover]

Post up what weights you are actually lifting, could be not doing enough weight.

think you also need to eat a bit more and perhaps cut back on the cardio

[steak]

Its too much training...forget what you read in the mags and dont try and follow what advanced BBs do.

keep it simple...this is an idea but not gospel

1. chest/biceps

bench press 4 heavy sets 6-10 reps

inclines 2-3 sets

bb curls 5 sets

2. Back

deadlifts - 4 sets

chin ups - 4 sets

back ext/BB, DB or cable rows, close grip pulldowns - choose 1 and alternate it - a couple of sets

3 rest day

4. delts and tric

Overhead pressing - 4 heavy sets

side lats, rears, front raises, upright rows, shrugs - choose one /alt - 4 sets

close grip bench press 4 sets

pressdowns, dips, skull crushers o/head ext - choose 1 - 4 sets

5. Legs.

squats- 4-8 heavy sets - f*ck round with your reps

SLDL, leg curl, GHR - choose 1/alt - 4-6 sets

calf raises - various machines/exercises and reps - 5-8 sets

6 rest

do abs when you feel like it 1 or 2ice a week.....

work hard in the gym...dont f*ck round

eat lots, 6 meals a day, avoid too much junk food, dont rely on magic protein powders for f*ck all, food is where its at.

that will be one healthy cow thanks please PM for delivery address :grin:

[Gym rat]

It is fine to have a cheat meal once a week plus a cheat meal can be what ever you feel like