My Diet and Routine

[Developer]

Ok, so i was training for 3 months around 3 months ago and lost 1 stone, ive put 8 pounds back on, which seems to be muscle. (no new fat anywhere since those 3 months and havnt put it back on)

Ideally i would like to get bigger muscles before a cut, so any advice on what i should do starting next week would be helpful, im currently doing a full body routine 3 times a week, but with no cardio (impossible to go out jogging where i am, hopfully will be starting boxing/muai thai soon)

Stats : Age 17
Weight : 166lbs
Height : 5"9

My diet consits of around 135g of protein per day, calories around 2500, eating 4-5 meals a day with each meal containing one portion of fruit. Eating mainly steak, chicken, salmon and rice.
Also taking 1 multivitamin a day.

My Routine consists of 3 full body work outs 3 times a week, mon wed and friday.
10-12 reps with 3 sets with failure on the last rep nearly each time.

Also a question, with dead lifts i noticed i dont get any pump/ache in my legs while doing them but in my back instead, after training though its pretty much hard to walk up the stairs, so i take it thats how its supposed to work with a delayed ache ?

(hopfully that will be some info for someone to tell me if im at a good or bad stage)

3 Pics attached although lighting was rather poor, i will take some new ones at the end of next week.

Yeah, so any advice on what i should focus on or any other general tips would be appreciated, thanks.

 

[SaiBoT]

Ok, so i was training for 3 months around 3 months ago and lost 1 stone, ive put 8 pounds back on, which seems to be muscle. (no new fat anywhere since those 3 months and havnt put it back on)

Ideally i would like to get bigger muscles before a cut, so any advice on what i should do starting next week would be helpful, im currently doing a full body routine 3 times a week, but with no cardio (impossible to go out jogging where i am, hopfully will be starting boxing/muai thai soon)

Stats : Age 17
Weight : 166lbs
Height : 5"9

My diet consits of around 135g of protein per day, calories around 2500, eating 4-5 meals a day with each meal containing one portion of fruit. Eating mainly steak, chicken, salmon and rice.
Also taking 1 multivitamin a day.

My Routine consists of 3 full body work outs 3 times a week, mon wed and friday.
10-12 reps with 3 sets with failure on the last rep nearly each time.

Also a question, with dead lifts i noticed i dont get any pump/ache in my legs while doing them but in my back instead, after training though its pretty much hard to walk up the stairs, so i take it thats how its supposed to work with a delayed ache ?

(hopfully that will be some info for someone to tell me if im at a good or bad stage)

3 Pics attached although lighting was rather poor, i will take some new ones at the end of next week.

Yeah, so any advice on what i should focus on or any other general tips would be appreciated, thanks.

Hi and welcome! Can you please start a thread about your routine with full details on the weightlifting forum?

About the diet, it doesn't look bd, just increase the protein a bit, more like the double of what you are having that will help.

 

[Developer]

Thanks for the welcome, what do you mean full details ?
Double my protein, didnt realise i'd need that much, just ate 3 helpings of salmon coming in at 28g, low numbers compared to the 270g your reccomending haha

 

[SaiBoT]

Thanks for the welcome, what do you mean full details ?
Double my protein, didnt realise i'd need that much, just ate 3 helpings of salmon coming in at 28g, low numbers compared to the 270g your reccomending haha

Details I mean what exercises do you do? Yes you need that much protein and also alot of water!

 

[Developer]

Alright will post my full routine in detail there now, dont think i have a problem with water lol, i drink around 2-4 litres a day.

 

[Developer]

Routines been posted

 

[joe d]

like korin said double the protein and eat some beef every day. i would limit the fish. its good while cutting but im not so sure about it for bulking. in this order are my favorites. beef, eggs, milk, chicken. eating all of these every day would be good. as far as training goes just keep trying different routines every month or 2 and see what kind work well for you. i like the "squats and milk" routine personally for a beginner.

 

[Developer]

Alright thanks, well i did eat around 6 peices of salmon for my last meal which gave me 56g of protein, so if i eat 4 meals a day, id need around 80g of protein per meal correct?
And with the milk, i dont really drink it to be honest apart from tea and coffee but how much should i drink a day, 1 glass each meal ?

 

[joe d]

Alright thanks, well i did eat around 6 peices of salmon for my last meal which gave me 56g of protein, so if i eat 4 meals a day, id need around 80g of protein per meal correct?
And with the milk, i dont really drink it to be honest apart from tea and coffee but how much should i drink a day, 1 glass each meal ?

if your only eating 4 meals drink it between meals. you can add some protein powder to the milk and cut back the protein in the meals. 80g may be to much for you at once. i like 60g per meal. just make up the difference with the milk and powder if you need to add it.

 

[Developer]

Any protein powder you can reccomend? I've heard creatine is good for protein? Yeah 80g in one meal is pretty hard to eat as i eat when im not even hungry :|

Ok so a meal every 3 hours, with a milk+protein shake 1 half way between them, that makes 4 meals and 4 drinks or 4 meals and 2 drinks.