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My bodybuilding training/diet thread

M

mel149

Member
May 19, 2015
18
5
#1
Hi Im mel I'm new to this board, I'm 27 years old. I've been on many other boards too I hope to learn something here as well. I've been training for 3 years. I' started off with weight loss than worked my way up to bodybuilding. I'm pretty hard core with my training. I train 5 days . I've run cycles and currently running 25mg turanabol ed + 100mg npp ew for 10 weeks. So this is how I train and eat. thanks

Day 1 = Back
-upper back: reverse barbell rows
-single arm rowing
-seated cable rowing
-bent over bbl rows
-deadlift
-cross over
-close grip pull down
-pull down behind neck
-pull ups
-dips


Day 2 = Chest
-plain bench barbell press
-incline bench dumbbell press
-incline bench barbell press
-decline bench barbell press
-incline bench dumbbell flies
-plain bench dumbbell flies
-flies
-decline press dumbell press
-butterfly
-cable crossover

Day 3 = shoulders
-single hand dumbbell front raise
-single hand lateral raise
-Smith machine shoulder raise
-incline lateral raise
-dumbbell front raise
-alternate deltoid raise
-dumbbell shoulder press
-barbell shoulder press
-incline shoulder press
-Smith machine back shrugs

Day 4 = Same as day 2

Day 5 = legs
-Smith machine squats
-dumbbell lunges
-leg extension
-leg raise
-leg curls
-seated calves
-hammer strentgh leg Press
-squats

I eat every 2-3 hours and drink plenty of water

Meal 1
-1 scoop whey protein isolate
+multivitamins

Meal 2
-1 can tuna + 1000mg flaxseed oil capsules/ incorporate fruits and vegetables

Meal 3
- 2 6 oz chicken breast or whole wheat high fibre pasta + 1000mg flax seed oil capsules

Meal 4
- 1-2 scoops of protein shake and 3 fibre one bars ground into a paste and mixed with skim milk

Meal 5
-8 oz steak cooked in olive oil or a canola oil alternative + 1 large portion of broccoli or cauliflower alternated with 1 large salad

Meal 6
-1-2 scoops of casein protein + 1000mg flax seed oil capsules
 
M

Mainstage

Member
May 17, 2015
16
4
#2
Hey can I ask how many sets reps your doing of each ?

Cheers
 
Last edited:
C

Cabo Jo

Thick n Wide VIP
Jun 26, 2011
998
273
#3
hey welcome,

looks like you have your training and diet dialed in.From what i can see in your avi,your back looks impressive too.:)
 
Bullmuscle7

Bullmuscle7

MuscleHead
Jun 11, 2014
8,847
2,438
#4
Your program looks pretty comprehensive!!! I think the consistent eating is one of the hardest disciplines for people.

Your workout covers a lot...but I will leave that for other experts here. I just wonder about the Smith Squats. Let's see what others say.

I am glad you are here and even more so that you are starting this log. I think if you persevere you will find you are well supported here by a lot of good and very generous people.

Welcome!!!
 
shortz

shortz

Beard of Knowledge VIP
May 6, 2013
3,107
897
#6
Hey can I ask how many sets reps your doing of each ?

Cheers
Wondering the same. That's a ton of exercises and a lot of redundancy

Only other thing that jumps out at me is that you might find there are better results if you depend a little less on whey shakes
 
Last edited:
M

mel149

Member
May 19, 2015
18
5
#7
Hi and thank you to all .

I can tell you guys that I'm currently working on strength ATM so my sets are quite short. For each workout I'tll be between 2-3 sets + 3-4 repetitions each. Once I've managed my strength I will begin to break down my workouts quite a lot.
I'm also at that stage where I'm adding that extra body fat so their is quite a bit of more work needed.
Once again if you have anything you'd like to share with me I would really appreciate that
Thanks.
 
M

Mainstage

Member
May 17, 2015
16
4
#8
Hi and thank you to all .

I can tell you guys that I'm currently working on strength ATM so my sets are quite short. For each workout I'tll be between 2-3 sets + 3-4 repetitions each. Once I've managed my strength I will begin to break down my workouts quite a lot.
I'm also at that stage where I'm adding that extra body fat so their is quite a bit of more work needed.
Once again if you have anything you'd like to share with me I would really appreciate that
Thanks.
Hey sounds good :) keep pushing . The one thing that came to mind from your OP was that you were doing to many exercises for each body part . The majority of people I have trained with over the years would do say 4-5 exercises per body part . So that's why the question about sets and reps .But with low reps I can see were your going .
And as we say "if it's working its all good " don't be afraid to change things around if it stops working .

Good luck all the best .
 
woodswise

woodswise

TID Board Of Directors
Apr 29, 2012
4,245
1,196
#12
Hi and thank you to all .

I can tell you guys that I'm currently working on strength ATM so my sets are quite short. For each workout I'tll be between 2-3 sets + 3-4 repetitions each. Once I've managed my strength I will begin to break down my workouts quite a lot.
I'm also at that stage where I'm adding that extra body fat so their is quite a bit of more work needed.
Once again if you have anything you'd like to share with me I would really appreciate that
Thanks.
If you're focused on strength atm do large compound exercises: squats, deaddlift, overhead presses, bench presses. Whey protein should supplement and not be a main part of your diet. dialling in your diet is more important than AAS or training IMO.
 
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