Hello fellow shapefit.com members. name is Andrei, and I am a beginner body builder/health addict. I have recently began a work out plan with a goal to gain muscle mass and toner sleeker body shape/look. I come here to the forums to seek fellow expert health and body building enthusiast advice and pointers. Working out your body, shaping your confidence, pushing your physical and mental stage to its limits is hard work, but this hard work has its gains and is well worth the time, so any advice here given to me will be greatly appreciated with respect to your results and your time dedicated to reach those results, for its not an easy task to accomplish.
Quick bio:
Age - 21
Weight - 148
Height - 5'7"
Work out schedule:
Every other day, with a day of rest.
Day 1 - Chest and Triceps.
3 sets of 10 reps, 3 different exercises. Total of 90 reps for upper mid and lower Chest combined. 2 sets of 10 reps for Triceps, 2 different exercises.
Day 3 - Complete back and Biceps.
3 sets of 8-10 reps for upper mid and lower back, 3 different exercises, total of 90 reps for Complete Back. 3 sets of 8-10 reps for Bicep, 2 different exercises.
Day 5 - Shoulders, shrugs and abs. Front, middle, and back shoulder, 3 sets each 8-10 reps. 2 sets 10 reps for shrugs. 3 sets 15 reps , 3 different exercises for abs.
Day 6 - Legs.
I have been attending and following this routine for about 3 months to this day. I have gained fabulous results from where I was, and to where I an now. But recently I have been noticing a slight slow down in gain and tone of body, I am seeing hardly any results, I get the feeling that I am simply "pumping" muscles and not gaining. I came to the conclusion that it is a lack of proper nutrition. I gave it some research time, spoke to a store nutritionist who gave me few pointers, but they have not been clear enough for self to set a proper Nutrition Routine. I understood that I should be consuming around 200 grams of Protein a day. I am trying with food, and 60 grams of Powder protein, but struggling to set a routine for proper/specific item diet for proper Nutrition Routine.
supplements: Gold Standard Protein. Nitrix NO2.
So this is where hands are laying out you, the expert, the achiever, the all knowing result seeing nutritionist/body builder. What sort of foods should I buy, how much of it should I consume a day, breakfast/lunch/mid day snack/dinner, protein/carbohydrate, is 200 gram diet right for me?
I am quite confident about work out plan, but once again, all pointers, constructive criticism, advice, questions, concerns, thoughts and comments are more that GREATLY appreciated. I will be more than ready to write it all out in detail of I did not make enough sense in certain areas, for you are spending time on question, and I wish to get it right, and do it right from the beginning, and not have to come back and bother you, but come back and thank you for the results that you have provided to me.
Thanks again,
Andrei.
Food intake plan.. help needed.
Moderators: Boss Man, cassiegose
i think a full body program would benefit you best right now, one that emphasises compound exercises...Chad Waterbury has made 100's of them...put him in google and you'll get plenty of options but his standard beginner type one and the easiest one to follow is The Waterbury Method which i basically tell everyone to do because of how easy it is and it's effectiveness
1g of protein per pd of bodyweight is enough, you can go higher but you may be wasteing a lot of it through urine etc...increase healthy fat and carb cal's instead
give away NO, it doesn't really do anything but makes you feel "pumped" which as you said isn't really doing for you what you desire
the easiest plan to follow is one like this:
meal 1 - fruit, high fibre cerial, optional 1/2 protein shake
meal 2 - fruit, protein such as tuna
meal 3 - fruit, protein such as beef and veg/salad
meal 4 - protein such as eggs and veg/salad
meal 5 - protein such as chicken and veg/salad
meal 6 - protein such as yoghurt and veg/salad
protein needs to be inserted straight after your workout
if you want to add some pasta, rice or bread than have it with the protein shake meal after training
1g of protein per pd of bodyweight is enough, you can go higher but you may be wasteing a lot of it through urine etc...increase healthy fat and carb cal's instead
give away NO, it doesn't really do anything but makes you feel "pumped" which as you said isn't really doing for you what you desire
the easiest plan to follow is one like this:
meal 1 - fruit, high fibre cerial, optional 1/2 protein shake
meal 2 - fruit, protein such as tuna
meal 3 - fruit, protein such as beef and veg/salad
meal 4 - protein such as eggs and veg/salad
meal 5 - protein such as chicken and veg/salad
meal 6 - protein such as yoghurt and veg/salad
protein needs to be inserted straight after your workout
if you want to add some pasta, rice or bread than have it with the protein shake meal after training
It's normal to see a slow down in results. I agree that full body might be good to try, with all compound movements. Sounds like you may have been doing too many isolation before. You also may want to consider upping your weights just a bit and dropping reps to around 8.
If you are primarily looking to gain muscle and aren't gaining any you will need to increase your calories. Plenty of protein is important for building muscle, but lots of carbs are also important. Let me know if I can help any more.
If you are primarily looking to gain muscle and aren't gaining any you will need to increase your calories. Plenty of protein is important for building muscle, but lots of carbs are also important. Let me know if I can help any more.