Hi guys. This is first time posting so any advice would be greatly appreciated.
Id like to know any ways in which i can fine tune training to get the best results. 24 years old, I am fairly big 6 foot 2 , 228 pounds.......... I am an english rugby player who is looking to get slightly 'bigger and leaner'.
I have been currently training hard for 2 and a half months. (before that was off season so chilled out a little)
At the moment Monday - Weights Chest and Triceps
Tuesday - Rugby training ( Interval and Circuits)
Wednesday - Back and Biceps
Thursday - Rugby training ( Interval and Circuits
Friday - Rest day
Saturday - Legs and shoulders
Sunday - Rest or maybe recreational cardio
Weights involve fairly heavy stuff. Didnt want to start to heavy after being out of rugby for a while through injury. Chest for example I currently bench 85kg until failure probably 6 reps and 20kg dumbell benches. I will obviously increase this as and when i get stronger
Diet is as follows.
7.30am - Porridge + whey protein shake + multivitamin and cod liver oil
9.30am - 2 pieces wholegrain toast
11.30 - fruit
1.00pm - protein source plus salad / vegetables and/or wholegrain source
3.00pm - Tuna and some salad
After training - Whey shake with water
Dinner - Protein source plus 3 fists of various vegetables.
Theres info. What i really want to know is should i be lifting a lot heavier? I dont want to get too big....I want to remain around 230 pounds but lose the body fat and build the muscle. Also is diet adequate. Do i need more / less? I have read the sticky in the nutrition section. Thought i would post everything here as easier to get a full picture. Is it a case of just being impatient and i should wait a while until real results develop. I mean i have lost 4 pounds of fat and i can see the muscles developing. Any help would really be greatly appreciated. I love the site and check out the forums every day so thought i would get opinions.
Thanks Si
LIFT HEAVY, EAT HEAVY ,SLEEP HEAVY - Advice Please
Moderators: Boss Man, cassiegose
- figuratively you can't get bigger and leaner at the same time...in season is mainteenace then off season is where you'll make these changes
- full body workouts
- have 2 rest days
- compound exercises only
- prgoram wise look at the waterbury method and do as written
- food wise go to diet section and read "read before posting..."
- always lift as heavy as you can...there's no point doing it otherwise
- if you've read the sticky then follow one of the plans in it sepending on the time you train
- full body workouts
- have 2 rest days
- compound exercises only
- prgoram wise look at the waterbury method and do as written
- food wise go to diet section and read "read before posting..."
- always lift as heavy as you can...there's no point doing it otherwise
- if you've read the sticky then follow one of the plans in it sepending on the time you train