Hi All

[Jahared]

Hi,

Im new to the forums but been using the site and supplements for a bit, still working out whats best though.

Ive been training for a few years but its only been in the past year or so that I have started really putting in the time and effort into training and nutrition and im only hoping it will improve from here. About me:

Age:23
Weight: 12.2 Stone
Height: 5' 10"

Im just looking to build as much muscle as possible and stay as leen as possible.

Workout (roughly):

Back + Biceps - Pullups, Rows, Rolling Shrugs, Curls - Normal, Hammers, Overhand.

Chest + Triceps - Pushups, Bench Press, Flyes, Tricep Press (different hand positions)

Shoulders + Abs - Upright Rows, Shoulder Press, Bent over reverse Flyes, Leg Raises, Sit ups, Ab Twists.

Legs - Squats, Calf raises.

I vary the amount of rest depending on how I feel each day but complete the entire routine above within a week. I also run or swim 2 or 3 times each week.

My diet tends to vary alot from day to day but I keep the saturates and sugars low and aim for wholemeal and moderately high protein. I use Hurricane XS, once in the morning and once at night. I have recently started using Total Performance as well.

Im actually writing this now as I finally have a minute to sit down as I injured my neck yesterday and cant do alot else! The pulled muscle is my fault im sure!

Im hoping the forums will fill me in on the mistakes im making and how I can improve as well as maybe give some advice here and there.

Thanks.

-Jared

[dieten6134]

do you do that workout over 4 days?

[purplemonkey]

Quote

My diet tends to vary alot from day to day but I keep the saturates and sugars low and aim for wholemeal and moderately high protein.

welcome to the forum mate.

sugars i understand but saturated animal fat is healthy, shouldn't keep it low

[Scouse]

welcome on board.

Eating and training go hand in hand, like a key and a keyhole...
You need the correct key to open the keyhole to success!!

Have the correct key (diet) and the keyhole (training) opens with ease...
Have the wrong key and no matter how much you try turning it, it won't unlock that keyhole!!

Once you have the key sorted then you can concentrate on pushing the door open in the right direction! (Your Routine)

[Buccaneer]

Quote

welcome to the forum mate.

sugars i understand but saturated animal fat is healthy, shouldn't keep it low

That's not strictky true.

If you are a "hard gainer" i.e. an ectomorph then your diet should be slanted towards carbohydrates, if you have too much fat, then ironically you should have more fats in your diet.

In terms of percentages of fats this is very much dependent upon the goal of the trainer but usually fats should be around 30% of your caloric intake.

Those who have high fat diets, usually are not heavily muscled (large bodybuilders etc), although such diets are good to help you get shreaded.

[Theo]

Hello Jahared, nice to meet you

[suj]

welcome jahared, good luck on your progress!

[dope540]

welcome to the forums dude.

all thats missing from the workout is deadlifts, very important exercise for strength and mass building.

also don't do rolling shrugs. just go up and down.

post up your diet aswell as that is a important factor in your progress.

good luck and let us know on how its going and any questions you have.

[Jahared]

Thanks for all the replies! I leave for california on sunday so very busy getting ready for that but will be back on here once I returnIll get a more detailed diet in the appropriate forum then aswell.

Any advice on exercises I can do on hols, I thought maybe dips, pushups, crunches and maybe a few exercises using my backpack (better light than nothing right?). Any others people can advise?

In reponse to buccaneer, Im pretty sure I fit into the Ectomorph category so I want to lean towards carbs? Like maybe 20% Fat, 50% Carb and 30% protein?

I have greatly improved my diet over the years and eat what I think is appropriate but I dont really "count calories", I just estimate a balance between food groups.

Thanks all, Ill be back in 3 weeks!

[Buccaneer]

Quote

Thanks for all the replies! I leave for california on sunday so very busy getting ready for that but will be back on here once I returnIll get a more detailed diet in the appropriate forum then aswell.

Any advice on exercises I can do on hols, I thought maybe dips, pushups, crunches and maybe a few exercises using my backpack (better light than nothing right?). Any others people can advise?

In reponse to buccaneer, Im pretty sure I fit into the Ectomorph category so I want to lean towards carbs? Like maybe 20% Fat, 50% Carb and 30% protein?

I have greatly improved my diet over the years and eat what I think is appropriate but I dont really "count calories", I just estimate a balance between food groups.

Thanks all, Ill be back in 3 weeks!

Yes you are correct you need more carbs. That doesn't mean yiu can eat rubbish though!