Trist

Been going to a weights based gym now for 5 months, when I started I was just under 14stone at 6ft2, now I am just at 13stone but have got more definition (arms shoulders and chest) would post pics but...
Not done alot in the way of legs as at first I just wanted to look a bit better in a t shirt for the summer tbh. I train 3 times a week tues- back, chest. thurs- shoulders and super set bis tris, sat- abs, and whatever i ended on on thurs, bis or tris alternate each week. 2-3 protein shakes a day and creatine every day.
so next I was thinking of bulking up and strength. 4 times a week doing legs, 5 sets of 5 on heavier weights.
need advise on what is best to do, exersises nutrition and suppliments.
sorry if it all sounds crap but I am only a begginer and trying to learn what I can on the way.
Cheers

mackers

Im doing 5 sets of 5 reps at the min four times a week just really doing the compond exercises to bulk up all over, its very sore but I`m putting on really good size. I just eat properly and take a shake after my workout and I`m going fine. I`m 6ft 2 and just hit 13 stone

Trist

Prob going to start doing 5sets of 5 this week then iv got my self down to just under 13stone now, lost quite a bit of fat, (abs and love handles.)

AndyBlackFRST

When I started back at the gym I was down to 12 1/4 stone.. Over the last 5 weeks I have got back up to 13 stone which is near my target weight now.

I'm now eating chicken like there is no tomorrow, and working alot harder at the gym.

Started doing 21's last night on the Zbar... that Kills!

mackers

yeah 21`s are killer. I`m aiming for 14 stone so not that far to go then get cutting

billyboceye

i eat 6 meals a day more or less every 3 hours,full chicken a day, 10 eggs, 4 tins tuna a day try to consume 5500 to 6000 cals a day with lots of carbs i do 50%carbs 30%protein 20%fats and seems to work for me im 5' 11" and way in at 18 stone 8lbs

AndyBlackFRST

Just looking back.. I see you have back and chest on the same day... Why?

I have been told to work a large and a small muscle group.. E.g. Chest and Tri, Back and Bi's, Traps and shoulders etc..

Trist

changed my routine to this about a month ago and definatly better. was only doing that as when I started that what I was told and not knowing anything about a gym i carried it on, but looking and reading into it that is what I am now doing.

Eating lots more chicken rice and pasta and taking a meal replacement twice a day between meals.

juss 1

if you want to bulk up you need to do the KING of bulking movements and thats SQUATS they build all over mass give them a try for a few weeks only do squats and watch your self grow. if you cant just do squats try deadlifts and bech press to and thats all you need to build mass, loads of R.E.M. sleep and just eat anything within reason if your bulking up.

obviously not to many pies and cakes but chips etc in moderation are fine worry about definition when your cutting up now is the best time to do this in the winter when your less likely to have your physique on show, then come end of spring time start knuckling down on carbs and upping the cardio for the summer.

Trist

juss 1