Opinions on Diet and Training routine

[General]

Would love to bulk up on muscle but I dont have money for a gym membership right now so limited to what i can do really.

I don't know if it's just in Birmingham but our Birmingham City Council gyms are free up til 5pm on weekdays and after 1pm on weekend

I don't use that though, like a clown I pay for my membership at Fitness First...only reason being it's a better gym and as I'm at work 5 days a week and part time college, I can't go before 5pm

 

[ijwhiteman]

Well its been over a year i think since i posted this thread...

What have i achieved...

Now 210lbs I have definitely put muscle on but i have really piled some pounds on recently. And now i'm getting stuck in that rut again that i can't get out of. Also a new job (Desk job) has reduced my calorie burning more!

Current routine

GVT (German Volume Training)

German Volume Training by Charles Poliquin

Monday

Chest and Back

Tuesday

Leg and Abs

Weds

Day off so i cycle to work 17miles total

Thursday

Arms and Shoulders

Friday

Day off so i cycle to work 17miles total

Saturday

Day off (Trying to get up the athletics track to do some sprint sessions)

Sunday

Mountain Biking 10-15 miles

I've learn't alot in the past year and saw some good changes but everytime i fcuked my diet up it would destroy the achievements i had made. Now its getting harder especially with winter and all the bloody comfort foods!!! FFS why can't food taste awful!

 

[rw1990]

keep saturday day off, do the sprint sessions on another day/replace it with something else. you need at least one day completely off for recovery. recovery is just as important as the training itself.

good routine though man, only thing i would change for myself, is doing chest/tri's on the same day, and then back/bi's on another.

 

[dean85]

Hi Ian

I used to train 5 times a week, and got well obessed with the gym to the point of diet and excercise became me life for a good solid 2 years, since meeting my partner Kay and having a Son my circumstance's have changed, i now ride to work every day Around 22miles round trip, to try and keep the gut off, im not overly big anymore but have a more defined posture and shape to me body,

i'll list what i used to do if that helps bud,
also little and often food i found to be good

Food wise:
Porriadge/Meusli SLow release Energy, around7 am
Pasta with Chicken, Salad. around 12noon,
Chicken and Broccoli, Apple, banana, Around 4.30pm
Only drank water, or protein shakes,

The worst thing i found was takeout's and greasy meals, even a roast was out of the question on a sunday lol, dont do tea or coffee.

Monday,
30min warm up - Cycling/running/Rowing
Situps on stretch mat follwed by full stretch before full work out,
4 set's of 8 on back, shoulder's, Arms
8 lenghts of 25m pool

Tuesday
30 min warm up -cycling/running/rowing
Situps on stretch mat follwed by full stretch before full work out
4 sets of 8 on Lower Body i.e. leg curls, leg press, leg lift for lower abs (killer lol)
8 lenghts of 25m pool

Wednesday
Day of rest

Thursday
Back to monday routine

Friday
Back to tuesday Routine

Saturday
Sparing with Spar partner (Gym Buddie)
Bench press, 21's, fly curls,
Situp's with gym ball

I always found it easier to train with 1 mate rather than a group or you lose intrest in it, also it only takes 1 mate to spot you on set workouts.

Hope you get back on it soon Ian, some times a small setup in the spare room/garage helps too

Dean