Gaz's road to somewhere!

[Gaz]

Firstly a bit of a background on my training.

I am the classic ectomorph and have always found it difficult to put on weight.

My training has always been inconsistent but over the last few months things have changed. I hit the gym 3 times a week and my diet is pretty consistent too although there is definitely room for improvement.

I started off at skinny 10st 2 years ago and I now weigh 11st 12 with a estimated 14% BF. I am 5'9.

My target is 12st with 8% BF, I want that 'cover model' physique.

My Routine is as follows:

Monday:

Squat 5x5 (Heavy)
Flat BB Bench 5x5 (Heavy)
Bent Over Row (Heavy)(Wide Grip)
Chins 2x Failure

Wednesday

Squat (5x5)(light)
Deadlift (5x5)(Heavy)
Military Press (5x5)(Heavy)
Dips 3x failure

Friday

Squat (5x5) (Ramping)
Incline BB Bench (Heavy)
BOR (Heavy) (Close Grip)
Calf Raises 2x10
Cable Curls 2x10
Tricep Extensions 2x10

Saturday - I have started Kung Fu, for fitness and because I am interested in learning a Martial Arts so I can do fancy kicks and stuff!

Any input is valued because there are lots of valuable posters on this place.

Any questions, please fire away!

[Gaz]

Todays Diet:

Meal 1: 30g Oats, 50g Whey
Meal 2: Homemade Chicken Curry, Boiled Rice
Meal 3: 5 eggs, beans (only a few and the sauce for taste)
Meal 4: Chicken Breast, Turkey and Almonds
Meal 5: 50g whey, Full Fat Milk, 80ml Double Cream

[radicalry00]

Quote

Firstly a bit of a background on my training.

I am the classic ectomorph and have always found it difficult to put on weight.

My training has always been inconsistent but over the last few months things have changed. I hit the gym 3 times a week and my diet is pretty consistent too although there is definitely room for improvement.

I started off at skinny 10st 2 years ago and I now weigh 11st 12 with a estimated 14% BF. I am 5'9.

Well done there, how long did that take you?
My target is 12st with 8% BF, I want that 'cover model' physique.

Same target as me mate . (At this moment in time)

My Routine is as follows:

Monday:

Squat 5x5 (Heavy)
Flat BB Bench 5x5 (Heavy)
Bent Over Row (Heavy)(Wide Grip)
Chins 2x Failure

Wednesday

Squat (5x5)(light)
Deadlift (5x5)(Heavy)
Military Press (5x5)(Heavy)
Dips 3x failure

Friday

Squat (5x5) (Ramping)
Incline BB Bench (Heavy)
BOR (Heavy) (Close Grip)
Calf Raises 2x10
Cable Curls 2x10
Tricep Extensions 2x10

Routine looks great actually. The only thing I'd suggest is some form of shoulder pressing movement on the Monday.

Saturday - I have started Kung Fu, for fitness and because I am interested in learning a Martial Arts so I can do fancy kicks and stuff!

I'm thinking of muay thai so I can show off with fancy kicks and stuff too .
Any input is valued because there are lots of valuable posters on this place.

Any questions, please fire away!

Got any starting pictures btw mate?

[BcfcChris]

Dude if your bulking I would definetly Up the calories! Well certainly up the size of the breakfast!

[Gaz]

Radicalry:

Well 2 years ago I bulked up to 11st 5 in the space of 3 months but put a lot of fat on. I then stopped training and went down to 10st 10, over the last 3 months I have gone to 11st 12.

I will try to get some pictures up, my phone has a really poor camera but I will try to get some good pics up mate.

Thanks for the input. I have noticed that you have done very well your good self too!

[Gaz]

Quote

Dude if your bulking I would definetly Up the calories! Well certainly up the size of the breakfast!

I do have concerns about my calorie intake but don't want to overdo it, I am going to stick with my current diet all week and see If put any weight on, if not its time to up the cals!

[radicalry00]

Quote

Todays Diet:

Meal 1: 30g Oats, 50g Whey
Meal 2: Homemade Chicken Curry, Boiled Rice
Meal 3: 5 eggs, beans (only a few and the sauce for taste)
Meal 4: Chicken Breast, Turkey and Almonds
Meal 5: 50g whey, Full Fat Milk, 80ml Double Cream

Diet looks good Gaz, looks like you're being cautious with the carbs which is good. Maybe at bit more fat in meals 2 & 3. Is that your workout / non-workout day diet?

[Gaz]

Non workout mate. It is pretty similar day to day anyway. I train nearly as soon as I get up so I never have pre-workout apart from 'Pulse'

I forgot to add I have 5g of Creatine mono a day too.

[Gaz]

BTW. I am unsure what I should be squatting on 'light' day.

I usually do 50kg but its pretty easy (is that how its supposed to be?)

[cheef]

Quote

BTW. I am unsure what I should be squatting on 'light' day.

I usually do 50kg but its pretty easy (is that how its supposed to be?)

what your 1rm on squat gaz?