Been back at the Gym a good 3 to 4 months now and im pretty happy with the results.

But i could really do with a new training plan to bulk up more and a bet dietary plan on what to eat and if supplements are needed.

Im currently 6ft 3 and 14 stone now ( since i ve been at the gym i ve put on nearly half a stone). Really would like to get nearer 15st but healthily

I would really appreciate some help as i dont want to plateau.

On your off day from training do anyone do any light weights or CV work?

 

with regards to bulking up, aim for heavy weights and low repetitions. when you train harder your body needs plenty of time to rest, i've personally found that 3 days a week i.e. training mon, wed and fri was plenty.

the bulk will come with what you eat, i've always found that using pasta and rice dishes during the day have given sufficient calories, along with a very good breakfast (i.e. porridge, fruit and toast) and a moderate evening meal. consider 4/5 meals a day.

you may want to consider a supplement, anything titled weght gain from a reputable company should be okay. I'd advise seeing how you get on initially with the food as you obviously won't get the nutritients from the supplement as what you would from food.

when you feel that you aren't getting anywhere because you may be plateauing, stop your training for a week and then get back to the gym, you'll feel really pumped up after a few days!

hope this has been of some help, happy training

gaz

 

Thanks for the help mate, i think i ll give the food a shot.

 

same height and weight as me.. any pics (in a non gay way)

 

Sorry mate not at the moment..

But having a look i think you looked more toned and defined mate for sure