Just thought i'd introduce myself, im not new to forums, so totally understand about searching and that most questions have already been answered!  

Im 23, and have been training since April this year, i did a bit when i was 18, but i was clueless (focusing on chest and biceps!   )).

Anyway, training has been going well, its been in the last month or two in which ive changed my diet, and most recently (week or 2 ago), i added in Garnells Whey Gain supplement.. I train 3 times a week, and eat plenty of carbs and protein.

Im 5ft 7 (short arse!), i weigh 70kg on the dot, 31/32" waist and 39/40" chest.. Im not looking to get huge, but i want to get bigger (dont we all?!?!). Most importantly though, i enjoy training!

Me and a friend do the same gym pattern/routine, which makes it fun, and its a bit of company/support. He is on High Performance Whey from Garnells as hes got what we describe as an 'Ian Beale' belly... skinny bloke with a belly! He see's the funny side..  

Im concentrating a lot on my back and shoulders at the moment, and am noticing good gains.. Plus you cant beat that feeling from Stiff Dead Lifts..  

I will be hovering to gain some more advice and knowledge, so thanks in advance!  

Welcome mate

Enter the cage and post your diet / workout for all to see  :0

Eek!

Rip me alive why dont you!  

The days are not in a pattern, but each session is configured as follows.

One Session

Chest + Triceps

Dumbbell Bench Press - 4sets of 10
Overhead Raise (Triceps) - 4sets of 10
Incline Bench Press - 4sets of 10
Tricep Pull Downs - 4sets of 10 (using the rope and squeezing muscles on each one)
Decline Bench Press - 4sets of 10
Warm Down on all with a very light weight
10mins run!

Second Session

Biceps and Shoulders

Dumbbell Shoulder Press - 4sets of 10
Wobbly Bar Curl - 4sets of 10
Sideways Dumbell Raises - 4sets of 10
Shrugs - 4sets of 10
Front Bar Raises (straight arm) - 4sets of 10
Lat Pull Downs - 4sets of 10
Warm Down on all with a very light weight
10mins run!

Third Session

Light Legs + Back

Squats - How ever many i feel like!
Lunges - As above!
Stiff Leg Dead Lifts - 4sets of 10
One Arm Rows - 4sets of 10
Bent Rows - 4sets of 10
Warm Down
10mins run!

Diet

Consists of Quaker Oats + Skimmed Milk for breakfast
Fruit
Bag of Nuts
Pasta / Rice / Tuna / Chicken (select 2!) for lunch
In the afternoon its usually a couple of sugary things - crisps, chocolate, etc
Fruit
Whey Gain Shake - 4scoops + 1 pint of milk (as it suggests)
Dinner is usually something very healthy with potato's, chicken, lamb, veg, etc
No dodgy sauces!
Shake before training, and a shake after training too..
Sometimes have oats in the evening too..

I know everyone is probably going to rip it apart, but its a start, and i get a fairly good work/life/training balance in.. Any tips would be great.. The downsides are :

-Living at home still - Have to guide my mother into what to cook, and its not always perfect for the training
-IT Consultant in an office - im busy, and theres a lot of people in the office, kitchen is small and theres no proper equipment
-Im still new!  

As i said any tips / hints would be great, but im really pleased with how things have progressed and i feel like its all quite manageable and isnt interfering too much!  

Cheers,

Gaz

Quite a few small things could be changed to make some big gains mate.

for example your not having any protein with your breaky.

With your sets..you say 10 reps. If you get 10 reps in each four sets then your lifting too light and need to go up a weight. Your last weight should be really struggling.

How much protein is per scoop in that shake? 4 scoops sounds alot but may be depending on the brand your using. Its lunch time now so will add more when read it a few more times

Legend!

I say ten reps, but thats sometimes an aim as often i only manage 7-8 or depending on the exercise/mood, i do struggle with the weight dont you worry! I just concentrate heavily on the technique which makes it a lot harder (if that makes sense)..

I seem to lift quite a lot for me / compared to my friend and i dont want to be lifting heavy but incorrectly.. What i can say though, is i feel ripped to shreds at the end of it all!  

Interested in your protein comments in the morning, and would like to hear some more about that!  

The shake i take is 51g of protein and 83g of carbs per shake (4scoops + 1 pint of milk)..

Cheers,

Gaz

Idea is you should be eating every 2hrs 30mins or around.
But the main thing for us to build muscle is our god of food which is PROTEIN  


So even your first meal in the day should have protein in... my protein in the morning is eggs..nice and cheap and can stock loads! he he.

3 scramled eggs or poached eggs ill normally have..or if im rushed 1 scoop of protein powder which is roughly 23g protein.

Having 4 scoops at once might be over kill for the one set meal but see what others say on that bit...


Good that your going for technique..very important indeed.crist see some sights of poeple lifting wrong..ewww..

Btw add a protein shake pre bed

Quoted from Tankuk

So even your first meal in the day should have protein in... my protein in the morning is eggs..nice and cheap and can stock loads! he he.

3 scramled eggs or poached eggs ill normally have..or if im rushed 1 scoop of protein powder which is roughly 23g protein.

This is good, i love scrambled eggs + pepper  

Quoted from Tankuk

Having 4 scoops at once might be over kill for the one set meal but see what others say on that bit...

Its whats quoted on the tub! My friend has High Performance Whey and thats only 250ml and 2 scoops! Different product, different amounts i think..

Quoted from Tankuk

Good that your going for technique..very important indeed.crist see some sights of poeple lifting wrong..ewww..

Btw add a protein shake pre bed

Yeah no swinging, arching, etc, i keep it steady and smooth..

Gym session finishes at 10, so i have one when i get back then goto bed  

Blimey you finish late matey hehe. So when you get home from a gym. your only meal is the protein shake?

Your after gym meal should be carbs/vegi/protein
Try shove in good veg in any meals you can.

How much water are you drinking daily.. you should be drinking at least 2ltr. very big deal on water belive it or not.

Protein brands can be pretty silly tbh mate. Like muscle tech..they say there products can alter your DNA... wtf??

The excess protein your taking, you will just poop it out ! sorry  
20-30g protein per meal should be fine..50g seems a tad high! again see if any one disagree's with me there.

Meal one breaky protein/carb
Meal Two Protein shake
Meal Three Carb/protein/vegi
Meal Four Protein shake /apple
PRE Workout Supplement 1hr/30mins before
Workout -1hr-1hr 30mins
Post Workout shake in water
Get home and have protein/carb/vegi
PRE Bed protein shake

And through the day drink water like its a page 3 model