Quote: (11-14-2014 05:26 PM)Hardy Daytona Wrote:
Currently I stand at 5' 11" and weight circa 60kgs. Sometimes it hovers a little above or below.
-1 Coffee & 1 squash
-Large bowl of cornflakes
-Sandwich (usually all-day breakfast or chicken & stuffing)
-Bag of crisps
-Drink
I don't do lunch very often though due to work.
-Microwave cooked mixed vegetables
-2 grilled beefburgers
-Portion of oven-cooked chips
-Breaded fillet fish/steak pie (alternating days)
Accounting for snacks between meals
I workout 3 times a week on Mondays, Wednesdays and Fridays. It's the same routine every day but sometimes
-Stretches
-2's and 20's decreasing from 20kg
-Treadmill run approx. 2.5km in 11 minutes.
-6 sets of 6 reps of shoulder presses at 29kg.
-6x6 leg presses at 86kg.
-6x6 chest presses at 47kg.
-6x6 twist sit-ups weighted with 10kg.
-6x6 seated rows at 41kg
-6x6 bench presses at 25, 30 and 32.5kg.
Sometime I'll throw in some chin-ups or squats to mix it up a little.
I don't take any supplements or enhancements. It's all diet and water.
I'd appreciate any insights.
I am of similar height, was around 60kg for years and also had a tough time making weight gains. I did a lot of different programs and finally start making great gains in both strength and weight over the last two years.
Here are my insights: Both your program and diet are terrible. Don't take it personally and at least you have developed the habit of going to the gym but from now on I would completely change both if you want to see results.
First diet:
No more juice, squash or soda. Only water
Cook everything from raw ingredients and stop eating any form of processed/junk food.
My diet every day is:
Morning:
Supplements (zinc, magnesium, iron, vitamin D, super krill, fish oil x 3, ginseng)
1 Litre of water
6 boiled eggs
Smoothie with protein, banana, spinach, almond milk, peanut butter (natural)
Lunch1 : Brown rice, chicken breast, steamed vegetables
Lunch 2: Bowl of tuna
Snacks: Almond nuts, fruit
Dinner 1: Chicken breast and veg
Dinner 2: Steak/Pork chops/Salmon
I eat only good clean protein, lots of nuts, fruit and veg, and very little carbs (all clean)
No more junk food, crap snacks and microwave dinners!!!!
Next your workout:
I use Zyzz's program I found here:
http://www.simplyshredded.com/exclusive-...rview.html
Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
Tuesday: Legs/Calves
4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
Wednesday: Back
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps
Thursday: Shoulders/Triceps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps
Saturday: Full Body
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps
I also do Abs three-four times a week:
-Leg to bar raises or leg to waist raises if starting off
-Renegade rows
-Bridges
-Side knee to knee raises
-Weighted Ab crunches
You have to track everything and try add 1-2lbs a week to your lifts(maybe more starting off). Over time you will see great gains.
If you want a program I recommend checking out kinobody.com
I have a great playlist and treat the gym like a church. No talking, getting distracted or half efforts. EVERY lift is all in. I make a lot of noise!
Then lots of sleep, bright light therapy and clear goals and focused motivation.
I don't have a before pic handy but this is a pic of me this morning:
[attachment=22918]
Don't aim for mass, aim for muscle. If you are a hard gainer you should finder it easier to get that 'ripped' look if you are training/eating correct.