New User - Advice needed

D

Dermo87

0
Im 22, 5'9" and 10 stone

Ive never usually worked out and was a really lasy bugger, though I still managed to mantain a good build/physique.
About 7 months ago i got apendicitus and had to have my a appendix removed and I lost 2 stone of body weight mostly muscle.

For the past month ive been going to the gym 3 times a week with no real workout plan. Been supplementing my diet with protein shakes.

Could anyone please help me and give me a few pointers i.e workout plans changes to my diet etc ect.

I would idealy like to get back to 12st before the surgery.

An example of my daily diet would be

Morning - Bowl of Cereal/Toast and butter

Lunch - Small portion of Chips, 1 Sausage and beans or a sandwich

Afternoon - Cup of tea and bar of chocolate

Dinner - Steak/Porkchop, potatos and veg.

Evening - Takeway away maybe 2 nights a week

All comments appreciated :eek:
 
Forgot to say Hi, and introduce myself, maybe I was a bit eager to get started. My names Dermo hope to get to know you all throughout my fitness training :beerchug:
 
Welcome to the forum!

From what I took away from your post is that ur trying to bulk(gain weight/muscle) There is a very easy formula to achieve this: consume more calories that you burn.
Your diet plan is there in the, eating 5 or six meals a day. The thing about people, diets, and all the foods on the market is that to get a 100% clean diet is very hard to do(more an internal battle than anything else)
Always try and eat the stuff u learned in health class, lean meats, vegies, fruits, nuts.

As work outs are concerned, the best way to gain weights is the lift fullbody, 3 times a week, and HEAVY! That is key! Heavy weights will tax your muscles to the point where(along with a good diet) you will see the best gains in strength and weight(lbs)
 
Excder said:
Welcome to the forum!

From what I took away from your post is that ur trying to bulk(gain weight/muscle) There is a very easy formula to achieve this: consume more calories that you burn.
Your diet plan is there in the, eating 5 or six meals a day. The thing about people, diets, and all the foods on the market is that to get a 100% clean diet is very hard to do(more an internal battle than anything else)
Always try and eat the stuff u learned in health class, lean meats, vegies, fruits, nuts.

As work outs are concerned, the best way to gain weights is the lift fullbody, 3 times a week, and HEAVY! That is key! Heavy weights will tax your muscles to the point where(along with a good diet) you will see the best gains in strength and weight(lbs)
Click to expand...

Thanks for your reply mate, I appreciate it. I suppose my main gola at the minute is put on the weight on that I onnce had and take my training from there.

Could you maybe elaborate of the workout you stated or is there any links I could look at to give me an idea of what I should be doin? Cheers mate.
 
Dermo87 said:
Thanks for your reply mate, I appreciate it. I suppose my main gola at the minute is put on the weight on that I onnce had and take my training from there.

Could you maybe elaborate of the workout you stated or is there any links I could look at to give me an idea of what I should be doin? Cheers mate.
Click to expand...

Set the ball rolling with the 5x5. Remember to EAT, EAT, EAT so that you can gain some muscle. Doing heavy compounds like squats, deads etc in the 5x5 enables your body to release growth hormone. :food:
 
Thanks fore the help everyone. With everyone saying I should EAT EAT EAT, do you think I should just eat low-fat high-protein foods or a mixture of high-fat high-protein??:confused4:
 
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