1 month of training

[Trance_Hero]

Well i will tell you my diet and training regime
diet

Breakfast: 6 egg whites, 1/2 cup of oatmeal, table spout mixed flax
mid-morning: shake 23 g's protein, mill flax in the shake- fruit (half a banana)
lunch: chicken breast, cup of mixed veggies, half cup of cooked rice 12 g's of fish oil
mid afternoon: shake
supper: extra lean growned beef with 3 table spounds of salsa half cup of cooked rice veggies

Work Out

monday: chest/tri's
Tuesday: back/bi's (with hiit)
Wednesday: shoulders
Thursday: chest
Friday: cardio
saturday: shoulders
sunday: ill either take off or do some hiit

if you want me to go further into my training feel free to ask!!!

[T-MOS]

Well i will tell you my diet and training regime
diet

Breakfast: 6 egg whites, 1/2 cup of oatmeal, table spout mixed flax
mid-morning: shake 23 g's protein, mill flax in the shake- fruit (half a banana)
lunch: chicken breast, cup of mixed veggies, half cup of cooked rice 12 g's of fish oil
mid afternoon: shake
supper: extra lean growned beef with 3 table spounds of salsa half cup of cooked rice veggies

Work Out

monday: chest/tri's
Tuesday: back/bi's (with hiit)
Wednesday: shoulders
Thursday: chest
Friday: cardio
saturday: shoulders
sunday: ill either take off or do some hiit

if you want me to go further into my training feel free to ask!!!

OK, too much CHEST, not any LEGS ??????????????

Legs are your foundation, the stronger you make them, the stronger the rest of your body will become naturally

you need to give each body part enough rest for it to grow before you hit it again

Twice a week chest and shoulders can be counter productive !!

[Trance_Hero]

OK, too much CHEST, not any LEGS ??????????????

Legs are your foundation, the stronger you make them, the stronger the rest of your body will become naturally

you need to give each body part enough rest for it to grow before you hit it again

Twice a week chest and shoulders can be counter productive !!

oh shit yes, i forgot i do do legs once a week.
sorry i messed up!!

[SuperLift]

Well i will tell you my diet and training regime
diet

Breakfast: 6 egg whites, 1/2 cup of oatmeal, table spout mixed flax
mid-morning: shake 23 g's protein, mill flax in the shake- fruit (half a banana)
lunch: chicken breast, cup of mixed veggies, half cup of cooked rice 12 g's of fish oil
mid afternoon: shake
supper: extra lean growned beef with 3 table spounds of salsa half cup of cooked rice veggies

Work Out

monday: chest/tri's
Tuesday: back/bi's (with hiit)
Wednesday: shoulders
Thursday: chest
Friday: cardio
saturday: shoulders
sunday: ill either take off or do some hiit

if you want me to go further into my training feel free to ask!!!

Make sure you are Deadlifting on back day and Squatting on leg day.. very key to gaining weight in my personal experiences.

I myself neglected legs for almost 2 years. When my friends started making fun of my larger upper body and small legs I turned my training around.

I started Deadlifting and doing legs.. Heavy squats and leg press.. I gained atleast 10-15 lbs and added about 40-50 lbs on all my lifts very quickly.. All my friends thought I was on something hAHA.. Stick to it and hit those large muscle groups, eat and you will grow!

[Phate]

i think you should start a thread in the diet forum so we can get that working, or you can just continue this thread with it, your choice, here is what we need to start off with

this formula will give you your basal metabolic rate, which is basically a measure of the amount of calories your body would burn if you stayed in bed all day and did nothing

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9