my diet and programe to put on weight/muscle...

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doddsyboy99

0
17 years old
i just weighted myself and i am 72.4kg. i am 6ft 1.
my job, during the day, is an engineer, so i basically sit at a desk all day.

My diet is shown below my programme.


Bulk Programme
MONDAY
Exercise -Reps - Sets
Chest
Incline DB press 8-12- 4

Flat DB press 8-12 -3

Flat DB Fly 8-12 -3

Triceps
DB overhead ext 8-12 -3

Tricep Pressdown 8-12 -3

Tricep kickback 8-12 -3

Wednesday

Exercise - Reps - Sets
Legs
Squats - 8-12 -3
Weighted lunges- 8-12 -3
Hamstring curl -8-12 -3

Back
Pull ups(Palms facing you) -8-12- 3
Lat pulldown -8-12 -3
Seated row(elbows high)- 8-12 -3

Friday

Exercise - Reps -Sets
Shoulders
Barbell press -8-12 -4

Dumbbell shoulder press -8-12 -3

Lateral raises -8-12 -3

Biceps
Barbell curl -8-12 -3

Alt dumbbell curl- 8-12- 3

Hammer curls -8-12 - 3


Abs twice per week (Tuesday and Thursday)

Weighted crunch- 15-20- 3
Ab cradle crunch (legs up) -15-20- 3
Twist sit ups -15-20- 3


Key Points

• 45 secs rest between each set
• Each week, weights go up(IMPORTANT)
• Keep record off weights lifted(IMPORTANT)



I will use yesterdays diet as an example.

7am - fresh orange juice, 3 Weetabix, 3 scrambled eggs 2 toast and cup of tea

10am Volumass not sure of volume but it is 2 scoops with 500ml of semi skimmed milk (turns out around 500 calories)

Here is the link to the product
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1pm - Lentil soup + 2 chicken rolls

3pm - another 2 chicken rolls

5pm - 3 Chicken fajitas w/ peppers onion, spring onions and bean sprouts

7/8pm do my training (as above) a drink another volumass while training

*wait an hour then have another volumass





Please reply if you feel this is ok for a programme to put on muscle.

If you feel i should change any part of my diet, all considerations are welcome.

Thanks alot
 
Last edited:
I'm not gonna go into massive detail but here are a things you need to look at and change.

You have 6 exercises in one week that work the biceps, lat pull down, pull ups, seated row, bicep curls, alt dumbell curl and hammer curls. but you only have one exercise for the traps. This needs to be evened out. you dont need to do more than one isolatino for the biceps. Sure each exercise will work them in a different way, so alternate each week.

The foods you are eatting look ok, but you need to workout how many cals, fats, carbs and protein you are getting each day.

Throw away your volumass, its basicly protein powder with a ton of sugar in it. Get a pure whey protein powder.
 
doddsyboy99 said:
the volumass i have is pure protein whey.
Click to expand...

No its not. It has pure whey protein in it, but its mainly sugar. just look at the nutritional info...

its not granulated sugar that you have on your corn flakes but maltodextrine and dextrose, both types of sugar

per 100gram serving.
protein - 35grams
carbohydrate - 45grams

you should be using protein powder that gives you 35grams of protein in a 40gram serving.
 
1st things 1st. work around "THE BIG SIX"

Squat
Deadlift
Lunge
Push (shoulders and chest)
Pull (lats and traps
Twist (core muscles)

You only need to be doing 1exercises for each body part (2for the legs squat and lunge).This will ensure you ar enot over training and speed up recovery meaning you can train more frequently.
a perfect workout should take 30-45mins.

work around that.
 
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