Hi guys,

The last quarter of last year I started on a 'anabolic' training plan which was like cycles of high then low protein and lots then no weights, must of been on it for about... 3 months and saw no gains at all, not even a small amount of weight gain or mass.

So I got de-motivated and stopped   .

Anyway,
Hoping some of you guys could point me in the right direction, theres to much info out there, gets a bit confusing.

Myself:
Age - 18
Height - 6"1
Weight - (about) 154 lbs
Body Fat % - rough guess would be.... 17% or something... no idea. My abs are  just visible when I tense up.

Looking to be training with my dumbbells an stuff on monday wednesday an friday, with running on tuesday, thursday an saturdays.

Not sure where to start...
Would really appreciate some help an advice.

Cheers lads,
SpeedBall

Following a plan of high protein days and low protein days followed by stopping weight sessions completely makes no sense what so ever. Stick to the basics - eat regular meals of protein carbohydrates and a small amount of good fats throughout the day CONSISTENTLY and train CONSISTENTLY and you will get the results you need. Eat atleast 4 whole food meals daily and a couple  of shakes then work from there. Check out http://www.british-bodybuilding.co.uk/growth_column.shtml for loads of info on nutrition and what foods to eat, feel free to browse the forums, im sure you will find plenty of usefull information within these boards - you just have to look! If you are wanting a more individualised approach tailored to your specific goals and requirements then check out: http://www.british-bodybuilding.co.uk/Diets.shtml for more info.

Hope this helps

PJ

cheers mate, ill give the pages a read

Dont know how well this is going to work....

Having to fit the times around my work:

0800) Banana + Protein Bar
1400) Tuna/Chicken Salad baguette
1600) Protein Shake
1800) Dinner of some sort
2100) Sandwich - ham/chicken/tuna with salad etc


As for the actual weight training, any tips on how to work out a schedule for that?
Would prefer to keep weights to Monday, Tuesday and Fridays (I run Tuesday, Thursday and Saturdays)

your first meal of the day could do with being much bigger mate.. especially when theres such a big gap until your next feed..

if i was you (and if its possible) id keep the banana and the protein bar to have as a snack between 8 & 2 and have a proper breakfast - something like 50g oats, 6-8 egg omlette (2 yolks only) to give you a better start to the day.

when in there to do you train too? do you train at home?