Hello, would like some help with what is the best for me. I currently weigh 74kg a height of 1,65m and a waist of 36in. What I would like to achieve is getting some muscle on arms, chest, shoulder and back since feel arms are particularly small. So would appreciate knowing what are the best workouts to do, diet plan, and what supplements to take etc?
Thanks in advance.
Recommend?
Moderators: Boss Man, cassiegose
Re: Recommend?
What foods do you eat and what times do you eat?
Diet would be one to sort out first.
Diet would be one to sort out first.
Re: Recommend?
Ill be honest in admitting I have had a horrible diet for about 4 months now, and was not much better before for a while. I would appreciate what you would recommend, I believe its better to have small amounts to eat but more times a day correct? work also influences as I work from 7.30 till 11.30 and from 3.30 till 20.30/21 with slight variation, so anything to work round this would also be great.
Re: Recommend?
I give this to people sometimes, so it should help you.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
Re: Recommend?
Okay, shall give them a go! Thanks allot!
And what sort of routines, exercises do you recommend?
And what sort of routines, exercises do you recommend?
Re: Recommend?
If you use the search function and then use the word Squats in the keyword section and user name in the author / member section you should find either bodyweighted or gym based workout schedule examples I've given to people before, which include other stuff like Lunges, Bent Over Rows etc.