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Posted by: leg_press

I turn 18 next month and I have got nowhere with my training so I thought I should get EVERYTHING about me told. I started 'training' when I was 16 using sand weights 4.5kgs, and going push ups and sit ups, I then went onto 9kgs concrete weights doing the same. I then joined a gym a 'tried' to keep to a strict diet but that didn't work out

I weigh 124lbs, I work fives days a work on a checkout for Asda/Walmart, and find it hard to fit my work around my diet and have had to do the opposite because my boss seems to be thick when it comes to training. I tend to get a break after three hours of working and then have to wait 5 hours for the next break.

I try and train TWICE a week My programme has recently been changed

Before
Warm up : Exercise bike for 6 minutes
Rower Low setting 5 minutes
Chestpress 2x 12 reps @15/20 kgs
Lat Pull Down 2x12 reps @ 20 kgs
DB Shoulder press 2x 12 reps @ 4kgs
Treadmill jog for 8 minutes
Leg ext 2x 12 reps @ 5kgs
Seated Leg Curl 2 x 12 reps @ 10 kgs
Tricep Push down 2x 12 reps @ 10 kgs
Barbell 2x 12 reps @10 kgs
Rower Low setting for 5 minutes
Abs 2x25 sit ups

Now
Warm up : Same
Rower: Same
Chestpress 4 x 10 reps @25 kgs
Lat Pull down 4x 10 reps@25kgs
DB Shoudler press 4x 10 reps @ 5kgs
Treadmill : Same
Leg Ext 4 x 10 reps @10 kgs
Seated leg curl 4x 10 reps @12.5kgs
Tricep Push down 4X 10 reps @15 kgs
Barbell 4x21 reps @10kgs( sometimes 15 kgs depends on how I feel),
Rower: same
Abs 4x25 sit ups

What should I/ Shouldn't I be eating

Here's old diet ( which I find it hard to stick to)

Meal one : Coco Shreddies, Fruit, and a protein shake
Meal two : Bacon, sausage ( optional), two scoops of scrambled eggs and the same of beans
Meal three: Tuna and cheese Sandwich, fruit. glass or two of water
Meal four: Same as meal three
Meal five : Same as meal four *
Meal six : Protein shake, fruit

* Meal five is different on my days off ( Mon and Wednesday) and sometimes when I finished early on a Tuesday I normally have some sort of lean meat ( chicken/ beef/ pork)/fish, boiled potatoes/chips and some sort of veg/ baked beans.

I want advice on what to eat not when to eat it. I have been told to eat anything due to my cals and size, and my time between breaks, but after a while my body regrets fried foods and crisps and the occasional pie.

I wanna know cast iron what to eat. I tried bringing food to work with me but the cleaning staff kept picking at it, which really got on my nerves.

Thanks

Legpress


Posted by: leg_press

Okay well I have changed my diet (see ThinAsARakes post), but I still need help here people what to eat what suppliments to buy, I feel lost


Posted by: w8lifter

I can't believe no one answered this post!

Quote:
Originally posted by leg_press
Okay thin, I am new at this but well I am as thin as you are, but your not eating the right goods for muscle gains. Try something like this ( I am from England and I know how tight money can be)

First of all go into Boots and buy something from Heinz called Casilan 90 ( Blue and red packet with a drawing of a bodybuilder on the front) it costs around £6.78 ( the cheapest suppliment I could find in the UK) I have it with three teaspoons of nesquik but you can have it plain

Anyway my diet

Meal 1: Coco Shreddies with full fat milk , banana and and a shake

coco shreddies? ...get some oatmeal! Switch the banana to some frozen berries in this meal. And you need some fat w/ the cream...2 tsp flax

Meal 2: Bacon and Egg Sandwich ( no butter)

Lose the bacon...switch it to something healthy like turkey or chicken...or just do the eggs...make sure you're getting a whole grain bread

Meal 3: Beans and scrambled egg on toast ( no butter)

What kinda beans? I wouldn't have too much bread...limit it to one meal if you're going to have it. An apple would go good here....or oats or sweet potato...eggS...not egg, make sure there's enough protein in this meal

Meal 4: Half a chicken*

....and veggies, and a slow burning carb i.e. salad w/ oil based dressing, sweet potato w/ 1 tsp butter

Meal 5: Chicken pieces and a pack of fruit yoghurts*

What's a pack of fruit yogurts???

Meal 6: Shakes and a banana

Switch this to berries, an apple or a peach...and make sure there is fat in this last meal...3 tbsp cream or 1 tbsp flax

Bed

* Meal 4 changed depending on what day it is
Tuesday chicken pieces and an apple
Wednesday :Tuna Sandwich
Thursday : Half a chicken
Friday: " " " "
Saturday: " " " "
Sunday : Chicken pieces and an apple
The same with meal 5
Monday: Family dinner ( some sorta of lean meat and boiled veg)
Tuesday(same as Tuesday)
Wednesday: (same as Tuesday)
Thursday:Chicken pieces and an apple
Friday : (same as Thursday)
Saturday (same as Thursday).

My life is pretty screwed cus of the hours that I work and some week I can't even find time to train. But I hope this helps



Posted by: leg_press

I used to have porridge oats but that made me feel bloated and sick. Am definately going to change fruit cus banana's are getting boring. As for meal two I need the cals combined with meal 3 cus meal 4 is like a good three/four hours are meal 3. Dude I am as thin a a rake, I was told to cram in alot of cals. The beans are baked beans and the scrambled eggs is around 2-3 eggs. Meal 3 is canteen food so I can't get sweet pots or apples, I use the eggs as a protein source the beans as carbs and the milk and stuff the eggs are cooked in as fat/cals.

Have thought about getting some sort of veg in with the half chicken, maybe some canned runner beans or peas. Okay with the cream, I think that is OTT as this I don't train everyday. What is flax? As for the yoghurts it's a back of bio yoghurts, their are four with friut in the bottom called Bio Activia ( live yoghurt)

Does EVERYONE who trains have to COMPETE I just want to train to get some meat on my bones and to gain confidence.


Posted by: w8lifter

Quote:
Originally posted by leg_press
I used to have porridge oats but that made me feel bloated and sick. Am definately going to change fruit cus banana's are getting boring. As for meal two I need the cals combined with meal 3 cus meal 4 is like a good three/four hours are meal 3. Dude I am as thin a a rake, I was told to cram in alot of cals.

I am a girl

The beans are baked beans and the scrambled eggs is around 2-3 eggs. Meal 3 is canteen food so I can't get sweet pots or apples, I use the eggs as a protein source the beans as carbs and the milk and stuff the eggs are cooked in as fat/cals.

Have thought about getting some sort of veg in with the half chicken, maybe some canned runner beans or peas. Okay with the cream, I think that is OTT as this I don't train everyday. What is flax? As for the yoghurts it's a back of bio yoghurts, their are four with friut in the bottom called Bio Activia ( live yoghurt)

Does EVERYONE who trains have to COMPETE I just want to train to get some meat on my bones and to gain confidence.

No of course not. You asked for help, I gave some advice...sorry if it's not what you're looking for.



Posted by: leg_press

Sorry thank you for the advice I am in the midst of taking it, but I was told by a guy from Dublin ( Ireland), that everyone who trains needs to eat 25 eggs a day and also if you don't compete then you should train?


Posted by: w8lifter

Wow...well he's an idiot


Posted by: leg_press

The guy's been training since he was 15 he is now 18 and Arnies size, I am slowly getting there but my arms, biceps and triceps are getting bigger gains that my chest. I would post a recent pic but my digital camera goes through batteries very quicky so I barely get the chance to even turn it on


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Starting a Fresh





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