Hi guys,
I'm new to the board, finally got my account activated, looking forward to some feedback.
I have posted before and after pics of myself.
My stats:
6 foot tall
Now: 96.5kg (212.3pounds)
26% body fat (this could be wrong, this is done from my scale which may not be accurate, I did a home test on the net also by measuring my waist and it said I was 21%. Either way its to much!)
Was: 67kg (147.7 pounds) 13% body fat (I think)
As you can probably tell I was really skinny before. My goal was to basically put on as much size as possible (muscle/fat diddn't bother me) just wanted to put on mass!
Anyway I am now a bit down on myself for not watching my diet. Until recently I relised I have put on to much body fat. I was eating to many carbs compared to protein and I feel I could have developed more muscle and less fat had I upped my protein more and cut my carb intake. It was probably like 60% carbs 45% protein.
Anyway, my plan now is to 'hard gain', pretty much cut down nearly all carb intake except for a bit of fuel with complex carbs for breaky and lunch and upping my protein whilst cutting down my total calorie intake by heaps.
I'm hoping to lose fat and gain muscle (I want a hard body 13% body fat?).
I'm still increasing weight and reps in my work outs so not going lighter by any means.
My diet for the past month is looking something like:
Meal 1 8:00am
Lean Protein - 250g Chicken 100g brown rice
Meal 2 11:00am
Protein Shake 2 scoops
Meal 3 14:00
100g Veggies, Lean Protein 250g Chicken, 100g brown rice
Meal 4 17:00
Lean Protein - Tuna 2 x 95gs
Meal 5 20:00 (Before Gym)
Tuna 1 x 95gs
Meal 6 22:00 (After Gym)
1 x scoop creatine 0 carbs and 2 scoop protein shake
Meal 7 23:30
100g Veggies, Lean Protein - 200g Steak
Is this diet sound for cutting and gaining muscle? Or is it still to much?
Have I got the right attitude?
What do you guys think is a good method for me to cut up and gain muscle and strength of course?
My workout also prior to 2-3 months ago was Max OT
4-6 reps, 2-3 min rest, 6-8 sets per muscle group
Only worked out 3 times per week. (Chest/Arms/Shoulders)
For the past 2-3 months i have switched to 7-10 reps instead of 4-6
Once I can do 10 I increase weight (good switch I think, should have done this from the start, 4-6 is not as good)
Working out 5 times a week. (Legs/Chest/Arms/Back/Shoulders)
My chest is lacking, every other muscle is getting stronger each week (specially my legs, squats are getting better every week!).
However my chest has been stuck on the same weight and reps for weeks! Why?
I think I'm just scared of the bench, my intensity isn't as good as other muscle exercises, I might be trying to lift to heavy also because I'm fooling myself into thinking I can lift heavier than I should cause Im trying to jump ahead, not starting from lighter and good form like all my other exercises and not gaining momentum like I have others. (Does this sound familiar?)
My chest is to small for other parts of my body in comparison, I HATE IT!
Wow sorry for such a long post, just wanted to get this all of my chest, any feedback would be awesome.
Thanks everyone!
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