DarkFalcon

Follow this thread, calculate the amount of cals you'll need per day and roughly divide it between the meals.
http://www.ironmass.com/fat-loss/214...-shape-up.html

Peaked_18

Try to work out the math, I said ~360 grams of protein a day, divide that up and get an even number of fats and carbs in those meals. Post up a diet regime and I'll help you out.

emc2

I dont see how i can physically get 360 grams of protein down my neck, today ive had.

2x protein shake (50g protein)
240g chicken
1 can of tuna (15g protein)
about 200g of salmon (? protein)
1/2 packet of low fat noodles
2 eggs scrambled
3 bananas
rocket
water
cereal

i think thats all i had

XiLe Ultra

I have to disagree with some of what you said...3 full body-days that frequently sounds like overtraining. A 3 day split would be better, ex: Monday: Chest/Tri/Abs Wednsday: Back/Bi Friday:Leg/Shoulders. Especially since he is new he would be getting sore easily, and might end up working on sore muscles. Also I say anywhere from 1g-2g of protein per lb of bodyweight is sufficient. Also since you are bulking, not cutting go for 4-5 meals instead of 6-8, 4-5 works better for bulking because your metabolism isn't as fast.

Put the protein shake in skim milk, that's another 16-18g of protein, 180-200g or protein will work just fine IMO. Drop the rockets too, I wouldn't recommend putting dangerous explosives into your system. :cool3:

Also you may have heard that attitude is everything, well I noticed how you said "trying my best to.." well that's a weak attitude, think about it...you're putting a limit to yourself, when really you could do more than what you claim is your best. Alright say you run a mile, and you said you did your best, is that really true, are you sure you couldn't push yourself a little more, I'm sure that it is physically possible to push harder...that
'do your best' thing has got to go, it is only limiting you mentally. Besides that it sounds corny as hell, lol. I don't mean to preach just offering some advice.

/rant

__________________
ISSA Certified Personal Trainer in IL

Deadlift: 405
Bench: ??
Squat: ??


MP #17 (no G & N)

emc2

I just finished another 6 week workout program which was full body workouts 3 times a week and 1 cardio day on tuesday.

each 2 weeks i would add as much weight as a could and lower the reps like:

wk 1-2: 12reps
wk 3-4: 10reps
wk 5-6: 12reps

I've had ALOT of trouble with eating, the MAX meals i can get in me a day is 3, my mum friggin moans that i "should only have 1 cooked mean a day" even though i spend all my student loan on chicken etc... I tried to compensate by doubling my shake intake to 4 cups a day

Ive seen pretty crappy results overall even when im trying as hard as i can in the gym, ill post pics 2moro


Im pretty close to going to burger king

emc2

photo 6 weeks after 1st, nothing changed



i must have crappy genes or something coz ive been working my ass off and nothing happens

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